Comments on: The Fat Loss Diet

By: Ros

Ros — Mon, 15 Mar 2010 18:52:47 +0000

Thank You so much for your response. I greatly appreciate it. I will be going food shopping tonight starting soon and I will keep you updated on my progress. I will also keep track of the 6 pack abs checklist program. Thank once again =-)

By: Ros

Ros — Mon, 15 Mar 2010 18:52:00 +0000

By: Sam

Sam — Mon, 15 Mar 2010 17:30:08 +0000

Hi Ros, this is great for fat loss so give it a try and let me know how it goes. You might also find the article 6 pack abs checklist to be helpful to you.

By: Sam

Sam — Mon, 15 Mar 2010 17:30:00 +0000

Hi Ros, this is great for fat loss so give it a try and let me know how it goes. You might also find the article 6 pack abs checklist to be helpful to you.

By: Ros

Ros — Mon, 15 Mar 2010 13:05:16 +0000

Hi Sam,
Im 5’1 & my current weight is 144. Yeah You would think I would be a little bowling ball, but Im not at least not yet. LOL.
Ok I was a dancer, cheerleader, alway active. I ended up getting hospitilized years ago for a foot infection and there is where all hell broke loose. Bed Rest… I went up to 180. I got myself a trainer and went on the ultimate diet eating the samething for like 2 months changing it here and there I went all the way down to 125 w/ and w/ out a trainer.
Now Im at 144 and I would love to just take off 10 lbs. Im not huge Im just very flabby and need to tone, but I will really like to be 130 to 135. Im willing to stick to this diet w/ a little changes here and there. Im one of those concience ppl w/ carbs which I probably shouldnt be. I know I should be eating healthy VS going on crash diets. My body is a storing fat machine. Please Help and let me know if this is a good diet for weight loss, but most of all getting rid of fat. Any tips from you will help. Love your Website.!!!

By: Ros

Ros — Mon, 15 Mar 2010 13:05:00 +0000

By: Sam

Sam — Fri, 05 Feb 2010 07:23:04 +0000

Hi Bryan, egg whites are great, I would go for a ratio of 3 egg whites to 1 egg yolk if you’re worried about the extra fat and cholesterol (although most doctors do believe that food cholesterol only has about a 20% effect on our actual cholesterol). Regardless eggs are a great source of protein and our bodies absorb it well.

By: Sam

Sam — Fri, 05 Feb 2010 07:23:00 +0000

By: Bryan

Bryan — Thu, 04 Feb 2010 11:21:18 +0000

Curiosity’s killing me…..

I’ve seen a couple comments about eating only egg whites.

Sam, or anyone else, what do you think of eating just the egg white instead of the whole egg?

By: Bryan

Bryan — Thu, 04 Feb 2010 11:21:00 +0000

Curiosity’s killing me…..

I’ve seen a couple comments about eating only egg whites.

Sam, or anyone else, what do you think of eating just the egg white instead of the whole egg?

By: Sam

Sam — Thu, 04 Feb 2010 06:43:02 +0000

Hi Dara, give yourself about a week for a pound or two. But don’t concentrate so much on weight because you could be gaining muscle which weighs more than fat. 90minutes is also quite long, cut back to 60 minutes and go more intense…you should be totally exhausted by the 50 minute mark so you can have 10 minutes for stretching and flexibility.

By: Sam

Sam — Thu, 04 Feb 2010 06:43:00 +0000

By: Dara

Dara — Thu, 04 Feb 2010 04:26:31 +0000

Hi Sam ! I weight 175 lbs, if i eat right , fruit vegetables lean-meat and other low fat products , how long do i need to get to about 155 or 160? Oh and i hit the gym for about 90 minutes every day !

By: Dara

Dara — Thu, 04 Feb 2010 04:26:00 +0000

By: Sam

Sam — Tue, 15 Dec 2009 00:03:30 +0000

Hi Vanessa you will need to pre-plan the night before if you want to incorporate this into your daily life…you can think of healthy snacks like fruit, yogurt, almonds and even protein shakes to have with you at school.

By: Sam

Sam — Tue, 15 Dec 2009 00:03:00 +0000

By: Vanessa

Vanessa — Sat, 12 Dec 2009 20:16:41 +0000

hi Sam!
i read this diet plan and it sounds great, but it is rather difficult for me to eat certain things at certain hours. I’m 17 years old, a high school junior, and very active with sports. How should I incorporate this diet into my life?

By: Vanessa

Vanessa — Sat, 12 Dec 2009 20:16:00 +0000

By: Elle

Elle — Sun, 01 Nov 2009 02:36:37 +0000

I’d really recommend to add more protein to this meal plan. It’s pretty short of what is needed to sustain muscle mass.

Why not add egg whites to the breakfast, they have very few calories. I’d also throw in a couple of servings of protein powder, especially for meal 7, you need a slow digesting milk protein for muscle support during the night.

By: Elle

Elle — Sun, 01 Nov 2009 02:36:00 +0000

I’d really recommend to add more protein to this meal plan. It’s pretty short of what is needed to sustain muscle mass.

By: Sam

Sam — Mon, 26 Oct 2009 22:21:59 +0000

Hi Shahinaz, my question back to you though is why do you want to know your body fat precentage at all? Is a certain fat percentage going to make you feel better about yourself? Or is it more how you feel after you look in the mirror and see that your stomach is a little flatter or your legs look a little bit more toned?

People get way to caught up with weight & body fat percentages which can lead to many frustrations because muscle weighs more than fat anyway! I weigh myself and take body fat calculations every once in a while but it is mostly to just have a general idea of where I am at. What really makes me happy is how I feel about myself when I see results, and I don’t give up until I get the results that I want for myself. This is something I try and have all my clients believe as well.

Hope you can see things in a new perspective!

By: Sam

Sam — Mon, 26 Oct 2009 22:21:00 +0000

Hope you can see things in a new perspective!

By: shahinaz

shahinaz — Mon, 26 Oct 2009 20:18:17 +0000

hey sam thanks for the great advice,, I’d definitely try this out.. but i was just wondering i can i get to know my real body fat percent?

By: shahinaz

shahinaz — Mon, 26 Oct 2009 20:18:00 +0000

hey sam thanks for the great advice,, I’d definitely try this out.. but i was just wondering i can i get to know my real body fat percent?

By: Jaclyn

Jaclyn — Thu, 24 Sep 2009 05:36:57 +0000

Hey, i was wonderin’….
every diet plan is expensive? im a single mom, who goes to college and i can buy frozen berries or something like that

my problemn is, that is so much cheaper to just stop eating :S

By: Jaclyn

Jaclyn — Thu, 24 Sep 2009 05:36:00 +0000

Hey, i was wonderin’….
every diet plan is expensive? im a single mom, who goes to college and i can buy frozen berries or something like that

my problemn is, that is so much cheaper to just stop eating :S

By: Sam

Sam — Tue, 15 Sep 2009 19:05:48 +0000

Hi Nunu,

You are faulting in that you are measuring your success by what you see in the scale. This is a major problem influenced by media. In fact, muscle weighs much more than fat and muscle also burns more calories even when you’re in a state of rest. Instead, try and measure success by how you feel about yourself and what you see in the mirror after you workout. This is really the key to your happiness! I hope that helps in some way!

By: Sam

Sam — Tue, 15 Sep 2009 19:05:00 +0000

Hi Nunu,

By: Nunu

Nunu — Fri, 04 Sep 2009 12:54:45 +0000

Hello Sam,

Your tips are fantastic, and I’m learning so much!

I’m quite healthy with my food, and I think I must consume about 1,800 cals a day. I find that even when I use your guide and exercise, I don’t lose weight on the scales. I can notice my waist line getting smaller–but that’s about it. I’m 5’9, 77kg and my waist is 28in. Hips are about 41 and my bust is a whopping 38in (30g). Should I be training more? Can you please suggest where I might be faulting? Thanks!

By: Nunu

Nunu — Fri, 04 Sep 2009 12:54:00 +0000

Hello Sam,

Your tips are fantastic, and I’m learning so much!

By: Sam

Sam — Wed, 15 Jul 2009 18:26:29 +0000

Awesome, glad to hear that you realize that, and don’t worry you aren’t the only one, it happens to us all! Keep us updated on your progress!

By: Sam

Sam — Wed, 15 Jul 2009 18:26:00 +0000

Awesome, glad to hear that you realize that, and don’t worry you aren’t the only one, it happens to us all! Keep us updated on your progress!

By: Hannah Page

Hannah Page — Wed, 15 Jul 2009 14:50:55 +0000

i think you are correct- i often worry way to much and don’t realize it until someone helps me become aware. thank you so much!

By: Hannah Page

Hannah Page — Wed, 15 Jul 2009 14:50:00 +0000

i think you are correct- i often worry way to much and don’t realize it until someone helps me become aware. thank you so much!

By: Sam

Sam — Wed, 15 Jul 2009 06:34:38 +0000

Hi Hannah I honestly think you are getting a little too caught up on what and when to eat…try and enjoy your food and eat sensibly. It’s great to get most your carbs in the morning and right after your workouts but remember to also listen to your body. Eating every 2-3 hours is great especially if you are eating a lot of fruits and veggies, and yes don’t trust those useless fat scales at the gym their percentage of error is sometimes +/- 15%!

Glad you are enjoying the site so much, train hard and reward your body with great food and plenty of rest!

By: Sam

Sam — Wed, 15 Jul 2009 06:34:00 +0000

Glad you are enjoying the site so much, train hard and reward your body with great food and plenty of rest!

By: Hannah Page

Hannah Page — Tue, 14 Jul 2009 00:00:18 +0000

ok good! i have been eating breakfast but just wasnt sure if i was doing the right thing. normally i have whole grain oatmeal with skim milk and 2 or 3 egg whites…i switch it up often though.

i also have another question if you dont mind- is it bad to eat carbs with every meal? i have heard so many different things-such as dont eat carbs after 3pm, or dont eat carbs in your last 2 meals. is that true?

ONE more thing- sorry I am a nutrition gu-ru and LOVE learning about it! I am actually majoring in nutrition-dietetics ..anyways…I have noticed that most days I am only getting about 1100-1400 cals a day…even though I am eating every 2-3 hours, will that still hurt me by eating less calories? I workout everyday..doing atleast 45 min-an hour of cardio a day…and lifting weights 4-5 times a week…if that helps. I’m 18 years old, 5’1, 118 lbs, 22.1% body fat. ( i don’t really trust the machine I use at the gym though.)

Sorry I ask so many questions but i reallyyyyyy appreciate your responses and answers! You have no idea how helpful your site is to me!

Thanks SO much!

By: Hannah Page

Hannah Page — Tue, 14 Jul 2009 00:00:00 +0000

ok good! i have been eating breakfast but just wasnt sure if i was doing the right thing. normally i have whole grain oatmeal with skim milk and 2 or 3 egg whites…i switch it up often though.

Sorry I ask so many questions but i reallyyyyyy appreciate your responses and answers! You have no idea how helpful your site is to me!

Thanks SO much!

By: Sam

Sam — Mon, 13 Jul 2009 05:31:42 +0000

Absolutely Hannah, you want to make sure you feed your muscles as soon as you wake up as that is when you start expending energy. You can experiment with the size of the breakfast to see how your body responds, but make sure you are getting some healthy high fiber carbs and at least a little protein.

By: Sam

Sam — Mon, 13 Jul 2009 05:31:00 +0000

By: Hannah Page

Hannah Page — Sun, 12 Jul 2009 18:39:39 +0000

Your advice and tips are amazing! I have a question though. I work monday-friday and i open up an LA Fitness at 5am. I have to wake up around 415…should I still eat breakfast as soon as I wake up?

By: Hannah Page

Hannah Page — Sun, 12 Jul 2009 18:39:00 +0000

Your advice and tips are amazing! I have a question though. I work monday-friday and i open up an LA Fitness at 5am. I have to wake up around 415…should I still eat breakfast as soon as I wake up?

By: ELVIRA HAWKINS

ELVIRA HAWKINS — Sat, 04 Jul 2009 09:22:44 +0000

thanks Sam for the diet plan and all the input – i am definitely going to try it out !

By: ELVIRA HAWKINS

ELVIRA HAWKINS — Sat, 04 Jul 2009 09:22:00 +0000

thanks Sam for the diet plan and all the input – i am definitely going to try it out !

By: Sam

Sam — Fri, 03 Jul 2009 22:24:40 +0000

Hi Diana, thanks for your question. You can definitely replace cottage cheese with a whey protein smoothie (such as half a scoop of whey, 1/2 cup skim milk, ice, vanilla yogurt and mango or peaches). Alternatively, some vanilla yogurt and fresh berries is a good idea as wel.

Mustard and mayo are just for a little taste. You can try hot sauce or any other herbs as you like. Additionally, if you feel like the fat intake is too low you can have a greens salad with a tblsp of olive oil and fresh lime juice.

By: Sam

Sam — Fri, 03 Jul 2009 22:24:00 +0000

By: Diana

Diana — Fri, 03 Jul 2009 04:23:22 +0000

Changing out the fruits and veggies is easy enough to make it fit what I like and don’t. What can I put in place of Cottage Cheese – Just looking at the stuff makes me sick and I can’t take the smell. (sad face). How about a high fiber yogurt?

If I subtract things like from meal 3 – the mustard and mayo – I like a plain sandwich – is there something I should add in because I’d be missing something?

By: Diana

Diana — Fri, 03 Jul 2009 04:23:00 +0000

If I subtract things like from meal 3 – the mustard and mayo – I like a plain sandwich – is there something I should add in because I’d be missing something?

By: Sam

Sam — Thu, 02 Jul 2009 22:20:59 +0000

Hi Tina, I will definitely think about writing an article for diabetics. It is something I haven’t gone into depth for a while now, although insulin resistance was a big topic during my years of studying biochemistry and human nutrition. Stay tuned!

By: Sam

Sam — Thu, 02 Jul 2009 22:20:00 +0000