Until next week,
Sharon’s Reply
Dear Lisa,

It is good to hear that good eating habits are becoming ingrained, and you definitely do not want to give them up on your upcoming vacation. Sounds like you will have a lot of time to exercise and plan good meals. I noticed that Coke is slipping back into your diet — those empty calories will start to add up.

I think we should make a few changes in your diet plan. You are eating low-fat foods and keeping a lid on your calorie intake. However, you need more protein to help you build muscle mass. You are doing strength training exercises, so we need to give those muscles more building material. At the same time, we should trim some calories, particularly in the starch and sweets (Coke) area. This is not one of the high-protein, no-carb plans; rather it is an adjustment that will build more muscle mass, increase metabolism and ultimately take off more body fat.

New Plan

85 to 90 grams of protein
8 ounces of lean meat, poultry, fish, egg whites, soy protein, low-fat cheese (7 grams of protein per ounce = 56 grams)
2 cups of skim milk. One cup of 100-calorie yogurt or pudding can substitute (8 grams of protein per dairy serving = 16 grams).

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