RMR

     Your "RMR" is your resting metabolic rate.  This is measured as the number of calories your body burns at rest in a day.  Your RMR is affected by such things as 1)your eating pattern, 2)number of calories consumed in a day, 3)exercise, 4)genetics, 5)thyroid, 6)age and 7)sex.  Generally speaking men have a slightly higher RMR than women do.  This is due primarily to hormone levels and muscle mass(the more muscle mass you have, the more you elevate your RMR).

     There is no good or bad RMR, it is just a tool used to figure out how many calories you burn and how many you should consume in a given day.  An example might be;your rmr is around 1800cal/day; you eat around 2200cal, but you workout and burn 600cal.  2200-1800=a surplus of 400 calories.  However, you exercised and burned 600 calories which puts you at minus of 200 calories(400-600= -200), thus you have burned more calories than you consumed in a day and are likely to lose weight.

     Although there is no good or bad RMR, it is obviously beneficial to elevate your RMR so that you will burn more calories at rest.  Why not let your metabolism do a good chunk of the work for you?  You do this with proper meal size, proper meal placement, exercise, diet, nutrition, and herbal supplements.

Breakfast

     The most important function of a consistent breakfast every day is to elevate your RMR.  Studies have shown that eating breakfast first thing when you get up in the morning can increase your rmr by 25%.  This is huge if you think about it.  It means that if your RMR was 1200cal/day before a consistent daily breakfast that you would elevate your RMR to 1500cal/day(1200x25%=300+1200=1500).  So, before you've even adjusted your workout schedule or even set foot in the gym, you've already started burning an additional 25% every day.

Meal Timing

     Meal timing and serving size are also extremely important.  These two things also play a role in your RMR.  If your daily caloric intake is around 1600cal/day, you don't want to eat all 1600cal in one setting or even two.  All this serves to do is tell your body that your metabolism is slowing down.  It will indeed decrease your RMR, which is undesirable if you are attempting to burn additional calories.  Thus, spreading your daily caloric intake out into 4-6 meals is actually optimal.  This tells your body that you will be contiuously consuming calories throughout the day so it is ok to keep burning them.  Your body responds by adjusting it's RMR to compensate for the smaller meals spaced evenly throughout the day.  Give your body about two weeks before it adjusts to any changes you make, including meal placement and/or the addition of a daily breakfast.

Carbs?

     Carbs are good, too many of the wrong kinds of carbs can be bad.  Nutrionally, carbohydrates serve you as a much needed energy source to fuel your body.  However, too many complex or starchy carbs in one setting will slow down your metabolism and potentially transfer to water weight.  Too much sugar will spike your insulin level which is a sign your body takes to store water.  Thus, the carbs to consume in moderation are generally breads, pastas, and starches(corn, potatos, beans).  Just because a carbohydrate is nutritious does not mean that it wont make you gain weight.  There are many nutritious items that can still make you store fat.  It is important to note that there is a difference between nutrition and weight gain or loss.  Ultimately, you correlate the two so that you eat the appropriate sized and timed portions that are also high in nutrients.