Peg

To optimize diet and training, the following ideas are being put in place for long term health in my daily routine and training.

Calculate BMR for current amount of training. This is the calorie intake that you should maintain to keep body from going into starvation mode.
Eat every 3 hours.
Carb taper and Carb cycle.
Increase protein and EFA in the diet.
Make sure you have pre and post work out nutrition.
Pre work out focuses on increasing energy reserves for training.
Post work out nutrition focuses on recovery and supplies protein for new lean muscle.

Training every day in some way. Cardio, weights, MA, walking, computer jockey excercises.
Body must be moving and not sedentary.

Modify diet according to amount of training and the stomach actually being hungry to keep from adding on more weight.
If not hungry at meal time, eat some fat burning vegies and go walking or do some type of exercise to sweat and stimulate body to burn calories and stimulate stomach hunger. Eat when hungry. If you are not hungry you are not burning enough calories and therefore should increase training.

Eat cleanly...
For every cheat make sure there is 20 minutes of exercise.

To be fast track in flab loss - increase training, decrease carbs, increase protein and EFA.

Do not lose more than 2 pounds per week for optimum body health and physical changes.

Changes take time. Make short term goal commitments of achievements to motivate you in the long term goal commitments.
Take it one month at a time.

Watch out for overtraining.
If increasing training make sure to make the diet adequate to help recovery and keep calorie intake anabolic and not catabolic.

Does this sound about right for general guidelines to achieve fat loss and maintain Lean Muscle Tissue?
Did I miss anything?

I think I am on track for my MA exam in July. The body is shaping up, losing flab, becoming stronger.

What I am needing is to build stamina in my MA classes. I will need energy for a good 90 minutes of intense training for the exam after fasting for 24 hours.

Anyone with a good energizing diet routine that will allow me energy burn for 90 minutes without getting light-headed and too fatiquedas I get closer to the date of the exam? The exam is the last Saturday in July. I can go 70 minutes at the moment without sucking wind and getting lightheaded or fatiqued.

How do I get my body burning the fat for stamina or must it burn the glycogen? How do I "stock" up the energy stores? Any suggestions welcomed.
BCAA -- any good articles on that by anyone???

Thanks
Peg

__________________
"21st century man is not conquered by guns, nor by oppression, but by seduction."

"Pride to the human heart is like lard to the pig." Aleksandr Solzhenitsyn

"The best punch is the one that is both first, last, and ends the fight."