How much Yoga is necessary to go along with a 4 days workout?
Once a week for at least an hour.
Of course more is always better. Yoga should basically be an entire workout by itself. Just like chest day or leg day, there should be a yoga day which hits everything. If you lift 4 days a week (I do too by the way) then yoga should be an additional 5th day somewhere in there, not necessarily at the end. A good "place" to put yoga is one day before whatever day you intend to workout your legs. But there is no wrong place in your schedule to place it.
Damn, I need to start doing this more. My work schedule impacts my meal decisions a bit.
Does it being frozen and then re-heated impact much of the nutritional value of the meal or is that just a myth?
I can't speak about all foods, but for vegetables, freezing and nuking them definitely ruins some nutritional value.... as does steaming or burning them.
Raw, nutrient dense veggies are incredibly important.
My diet has been turkey salad, low carb pita wrap turkey sandwhiches, an apple, and cottage cheese for weeks. The worst thing I"ll do is eat a few tortilla chips with hummus or something. There's also the half serving of almonds with a half serving of dark chocolate chips. Maybe the chocolate chips is making this harder. I'm just venting really.
It can just be frustrating when I count my calories and carbs and results don't show at all.
You need to diversify your diet and shock your metabolism a bit more. Less turkey in general too - that shit is so sodium laced it will keep on water weight. Plus, you don't want all those preservatives in your system. The cottage cheese also isn't doing you too many favors (although it's certainly not too bad either).
Vegetables dude. Eat them.
Wild salmon or cod every couple of days couldn't hurt either.
Get rid of the sandwiches and start eating quinoa for carbs. Try sticking to unprocessed whole foods in general. Bread (even most whole wheat breads) are just enriched white bread flour which doesn't have the stuff you really need. True whole grains contain endosperm, germ, and bran, in contrast to refined grains, which retain only the endosperm.
If you're eating whole wheat bread from a package and the first ingredient is anything other than "Whole wheat flour," then you're eating garbage.