food

hi,i am sam.i want to
           what a balance diet i have to take for doing exercise in gym

[Niffer991]

15-20% protein, 30% fats (less than 10% saturated), 55% carbohydrates.

[Tessabella82]

hi Jen,

I am 27 yrs old, 137lbs, I'm only 5'3". I don't know how it works but my body type is more like a pear shape.. my measurement is 34-28-38 ..I can't get my size 2 jeans pass my hips anymore and that's all the sizes of my jeans and my blouse got tight in the torso area and my arms :( I gained weight from doing too much weights and no cardio  . I want to be at least around 110-115lbs and be 34-26-36.. I made a big mistake by doing weights for 3-4straight months without doing any cardio so I built muscles underneath the fat.. :( I want to be really toned and firm.. I want to attain a Jessica Biel body but right now, my body is more of like Kim Kardashian's *** but thicker waist line and arms .. I don't feel athletic like I used to :(.. I used to be a volleyball player and I used to do an 1-1.5hr lap and also used to be active in yoga.. I asked one of the trainers at the gym I go to and she told me to do 3 sets of 1-2mins of very light-weight training at least 2X a week and cardio 3X a week.. this is my second week of doing that and so far I haven't weighed myself.. I try to eat healthy by eating less calories a day.. I don't eat red meat at all for 7 yrs now and jst got out of my birth control pills that contains a lot of hormones.. I make sure I eat organic chicken without the skin and fat, a lot of salad, and not too much honey mustard dressing at all..  I joined these cardio classes and I would do an hour straight cardio classes (dancing).. I also join this 2hr straight cardio class once a week  then when I do weights I would do it in groups of shoulders and triceps, back and biceps, and legs and do a 45mins brisk after that.. I want to lose all the excess weight and fat.. is there any way u can give me advice where I can see results right away? I'm more than eager to get a Jessica Biel type of body.. Pls help!

[Dr Vinod]

Remember the golden line " You cannot gain weight if you do not take more calories than required"
1st visit a dietician and make a neat diet chart for 1200-1500 calories per day for 5 divided meals with lot of high fibre, protein and less carb with minimal fat in it. Twice you take salads, once fruits and twice protein in your 5 divided meals.
Then start losing 500cals per day and you can go upto 700- 1000 gradually in a period of 2 months under proper cardio under good Physio instructors not to exert any pain or difficulty in your joints etc.
You will have a body of Halle Berre in 6 months.
Take care!