White recommends shooting for four to six ounces of protein at every meal and around half to one cup of starch, and a couple cups of vegetables. Have three main meals like this, and at least two smaller protein-heavy snacks in between. “Eating like this helps your metabolism boost and blood sugar levels stabilize—increasing fat burn—and energy levels rise, which will improve your workouts,” White adds. Plus, a study in Nutrition & Metabolism found that consuming 20 grams of protein every three hours, four times a day was better at helping men build lean body mass than eating small amounts more often or large amounts less frequently.
Because most anthropometric formulas such as the Durnin-Womersley skinfold method,  the Jackson-Pollock skinfold method, and the US Navy circumference method, actually estimate body density, not body fat percentage, the body fat percentage is obtained by applying a second formula, such as the Siri or Brozek described in the above section on density. Consequently, the body fat percentage calculated from skin folds or other anthropometric methods carries the cumulative error from the application of two separate statistical models.
Helene Nordstrom is a certified personal trainer of about 15 years, and she also resides in the great city of Ottawa! Since 1997, she has worked as a fitness instructor, Aquafitness instructor, and a personal trainer, and she has also taught everything from boot camp, to circuit training, to cardio kickboxing. Helene currently works as a funeral director in Ottawa, but that doesn’t keep her out of the gym, or from helping other people achieve their own fitness goals (that includes me!) In her spare time, Helene is passionate about running, swimming, and weight training. She also has a background in martial arts (including Karate and Taekwondo).