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Yes carbs are very important and you should definitely consume them.

http://www.myphenomfitness.com/do-carbs-make-you-fat-causes-of-weight-gain/

Carbohydrates should be the staple of your diet. Carbohydrate rich foods are high in vitamins, minerals, antioxidants, and fiber and are your body's primary source of fuel. Like every macronutrient...

Your protein intake seems a little high in comparison to your fat intake. I know most "bodybuilders" will disagree with me but excess protein does not make your muscles bigger. A proper ratio would...

as far as weight loss goes, your workout regimen is kind of irrelevant. As long as you create a caloric deficit you will lose weight. I would recommend compound lifts as they will burn more calories...

it depends what your views on health. If you really love eating ice cream, then it's okay to consume it once in a while but I wouldn't consume it daily as it is not good for your health. Try to make...

your protein content seems to be way too high and your fat content seems to be way too low. a proper proportion would be 60% carbs, 25% fat and 15% protein. Check out an article I've written about...

sounds like an interesting supplement, although most things that sound too good to be true are too good to be true. ps bha is definitely a substance that...

nothing in nutrition is absolute. I personally drink milk because I love cereal, but from a health perspective it is unnatural to consume another animal's milk that is made for its calf. We are not...

That sounds perfect to me. Separating your cardio and weight lifting is optimal and allows for your energy stores to be replenished. Just make sure you are focusing hard on your diet as you will need...

any form of cardio is very beneficial and that includes walking. However, if your goal is to lose weight, then caloric deficit is what you should be focusing on. Cardio helps lose calories which...

Doing cardio regardless of the time of day is what is most important. However, if you really want to get the most out of your workout, I wrote a very good, in depth article about the most optimal...

3-5 rep sets with 2-3 minute rest between sets

Tell her to try out this women's beginner workout plan! http://www.myphenomfitness.com/womens_beginner_workout_plan

On my website, www.myphenomfitness.com, I have full workout plans for women with video clips demonstrating how to perform each exercise. She seems like she would be a beginner lifter so here is a...

Do dynamic stretching before lifting and static stretching afterwards.... http://www.myphenomfitness.com/importance-stretching

Stretching is extremely important in an exercise regimen. It is a great way to increase longevity and prevent injuries. Here's a great article about stretching that you may be interested in reading...

I would actually advise against static stretching until after your workout when your muscles are warm and loose. Before training, perform dynamic stretching to warm your muscles up. If you are...

I would definitely focus more on the workout regimen than the exercise afterburn (epoc). There are many studies showing that epoc does in fact cause excess calories to be burned after exercise but...

I recently wrote an article on the subject if you are interested. Afterburn Effect: Burn Calories While Doing Nothing

I have done a lot of research on EPOC and the exercise afterburn and there is a somewhat decent effect but it is not as great as some people may think. There are many factors that play a part in the...