Thank you Mr. Stoppani for replying

I got a couple more questions. first what places do push-ups target and do push-ups really target your abs. you replied to me when i ask for equipment free ab workout just which exercises are the best to do and how many sets and reps should i do. how do
BCAAs help burn fat. including i have a weight lifting class i do weight lifting from 2 to3 after school ut immeditely i go ru o da track from 3 to 4 can i still take creatine after im done running. and what is crystallie taurine. this is the supplement i take ad if this is a good choice http://www.bodyfortress.com/pages/productDetail.aspx?PPID=10

thank you for replying and hope to hear from you soon

Thank You Dr. Stoppani

whats up jim,

wow thanks for helping me out with that.i appreciate it.and sorry but im still a little lost on a couple of things..

1.so before i workout i take cell mass with everything else?? what bout NO-Xplode???

2.damn i dont wanna sound all stupid or anything but like when i go looking for the BCAA's and everything else, i probably wont know what to get.can u give me some good examples of specific products to get??

Thanks alot for real and sorry bout so many questions

Hi Jim,

When the pro's refer to themselves with "off" season weight and "in" season weight, why do they do that? Is it generally unhealthy to try to stay cut and dry all year long?

Thanks,
Joel

Hi Dr. Stoppani,

I am very thankful for all your advice on RAW and other posts.

I just got done with a cutting phase over the summer which I ended with the worlds tuffest diet from the August M&F. I am looking to go on a mass building phase over winter. I have built my diet and supplement program around advice from your M&F RAW vids. Do you think you could take a look at it and see if you can make any recommendations? That would be awesome! Also wondering if you could point me in the right direction for a mass building training split. I am 29, 5'10, 175-180 lbs. and about 10-12% body fat. I tried to have the M&F Trainer do my program for me but I accidentally put expert hardcore in my profile and can't seem to find a way to change it. I think that program is a little too advanced for my schedule.

Any help you could provide would be greatly appreciated.

Jake

Hey Jim

I have a question about nutrition. The only carbs I eat is oatmeal. I eat it 4 times a day with a scoop of protein powder because it really fills me up. My last two meals are just ground turkey and mixed vegetables. Is it ok to eat just oatmeal? I train 6 days a week and take in my body weight in carbs for 6 days and carb up on Sunday. My main focus is to just stay lean. Any other tips?

Thanks
Rick

Hey Dr. Stoppani,

I was having trouble picking out a pre-workout mix due to the fact that most of them only offer a "proprietary blend" so I can't pick out which one has the right amount of ingrediants. I was wondering if you had any suggestions on a preworkout drink that was cost efficient and gave you great pumps and all the other benefits. I am 5'10 170 lbs and pretty low in body fat. My goals are to gain lean muscle, but I am quite the hardgainer. I also want to increase my vascularity. I take a host of supplements (zma,whey,casein,kre-alkalyn,multi-vitamin,cla,superpump 250,afterglow which is a post-workout, xtend, beta-alanine, and waxy maize) I eat fairly healthy and follow the workout you wrote in the november 2007 issue where I perform 2x15 for 2 weeks then 3x10 for 2 weeks and then finally 4x6 for 2 weeks. Yet for some reason am having a hard time adding any real significant gains. I was wondering if you could help me figure out my problem. Keep up the great work!

Your Biggest Fan!

Jordan

Hi Dr. Soppani,

I am 15 going on 16 and I am playing on the football team. I have found you M&F Raw! videos very helpful but I have a question realated to powerlifting. I have been using Jim Wendler's 5/3/1 progression, but I was wondering if you have any suggestions for forms of powerlifting that are more effective for gaining strength and size. Thanks.

Cheers,

Michael

Hi Dr. Stoppani
I enjoy your video training series on MF and have learned quite a bit.
I have a couple of questions for you, first my workout and nutrition breakdown.
I'm 46 years old, former smoker been 5 years smoke free, I started working out about 2 years ago.
I was a 52 waist, now I'm a 36.
I usa a 3 day split
Monday
Chest/ Bi's / Abs
Weds
Back / Shoulders / Traps
Friday
Legs / Tri's / Abs
Sometimes I throw a light workout in on Saturday
I work out for no more then 60 minutes and finish with 20-25 min HIT Cardio
My weight is steady at 218 down from 297 I'm 5'11.
I cant seem to lose this gut and get cut up like I want to.
I'm taking 150 Grams of Whey Isolate along with my meals, eating 4-5 small meals
Take BCAA, Creatine, Arginine, Omega-3'S a good NO Pre-Workout and a Multi-vitamin
I just started to increase my water intake.
I would like to develop good lean mass... lose the gut -- what to do Doc ?
Thank You very much

Hey Dr. Stoppani,

First I would like to say what you guys do here is great, it really gave me the motivation to better my health and physique, keep up the good work!! But I have a question concerning supplements, I was told this stack would be great for me

1. Superpump 250
2. Syntha-6
3. Con-Cret
4. Up your mass

See my goal is to gain hard muscle, lose the fat to show it off, and also have great strength because I leave for Marine Corps boot camp this may and I would love to go in there and just show everyone up with my physical fitness. I'd greatly appreciate any advice you could offer.

Very Respectfully,

Andrew Chestnut

Thank You Doc!

Good Afternoon Doc,

Hey my name is Felipe and I am currently based in North Carolina
with the United States Marine Corp. Before I joined I played college
football for a University in Iowa, which meant I was weighing in at 240 lb
playing LB. Well once I joined I had to loose major weight I am 5' 11" and
weigh now 215 lbs. I am having trouble with keeping my weight off and need a
better diet plan. I work out a lot and run tons. When I was in college my
max bench press was at 405 lbs, now I barely put up half of that. I have
lost a lot of my strength and yes it's from loosing all that weight and
staying out of the gym while I was at training for 6 months. Well recently I
have decided to start a new progroam that I wrote out and hopefully it will
work out for me, but I am still stuck on the diet part.

Here is my Schedule:
PreWorkout half orange w/ water and green tea extracts and multi
vitamins.
0500 am Stretch, Warmup, & run 3 miles.
Pullups 4xMAX usually 50 reps
Abs Crunches 4xMAX IN 2 MINUTES. GOAL 100 REPS.
Breakfast: half fruit, whey protein shake
1130 am LunchTime Workout
Pre Workout piece of fruit w/ water and N-O XPLODE shake 1 scoop
30 mintue elliptical Heart Rate target 160 +
4 X 25 X 125 LBS ABDOMINAL SEATED CRUNCHES MACHINE
30 minute Treadmill
PLANKS (ABS)
15 minute cool down bike
Lunch: piece of fruit water and wheat bread sandwhich turkey and
cheese
1630 pm AfterNoon Workout
Pre Workout piece of fruit w/ water and N-O XPLODE shake 1 scoop
15 min Treadmill JOG
Daily Weight Training Program (*Which I am not to happy with
either*)
ABS
POST WORKOUT WHEY PROTEIN SHAKE 2 SCOOPS, 5 GRAMS OF GLUTAMINE
Dinner: (MEAT, CHICKEN BREASTS), WITH 1 CUP RICE OR POTATO BOILED,
VEGETABLES STEAMED, NO OILS USED FOR COOKING.
REST

Sir, the schedule is going okay, but I am not seeing too much of a
difference it is hard too keep the weight off and I am a pretty built guy. I
am also not too happy with my Weight lifting Program that I am currently
doing. If you may sir please give me some light and all I am asking for is
some tips and guidance. I thank you a lot Doc and God Bless and keep up the
great work.

Weight Lifting Program (Building Stamina)
Here is an example of Mondays Workout:
MONDAY: Chest &Triceps
BB Flat 1x30, 1x20, 1x15, 1x10 DB Flat 1x30, 1x20, 1x15, 1x10
BB Incline 1x30, 1x20, 1x15, 1x10 DB Incline 1x30, 1x20, 1x15, 1x10
BB Decline 1x30, 1x20, 1x15, 1x10 DB Decline 1x30, 1x20, 1x15, 1x10
close grip tri flat presses 3x30 Push Downs 1x30, 1x20, 1x15, 1x10
Skull Crushers 1x30, 1x20, 1x15, 1x10 Dips 1x30, 1x20, 1x15, 1x10
Run 1 mile 1/2


- Felipe Lara 20 years Old
5'11" 215lbs.

Dear Dr. Stoppani,
I just recently started getting into lifting weights and have a few questions ive been searching to get answered. I've read your articles in M&F and online, and respect your knowledge on these matters. My hopes of this email is to get a few questions answered and any further guidance on my current workout schedule. First, my goals and what im working with right now. I currently am 5'11" 146lbs and just recently tried my best to come up with some sort of meal/supplement plan to help gain weight and muscle mass! My goal is to be around the range of 160 lbs. my daily meals pretty much look like this (keep in mind I am deployed right now so my options are pretty limited to whatever is prepared for us but I do the best with what they have):

Breakfast 530am: hashbrowns,4-6 hardboiled eggs, pancakes, bacon, bowl of oatmeal, fruit and 2 glasses of milk

Protein shake @ 9am

Lunch 12pm: either rice/potatoes, chicken/steaks, macaroni salad/spaghetti and some vegetables

Protein shake @ 3pm

Dinner 6pm: rice/potatoes, pasta, chicken/steaks, macaroni salad, 2 rolls vegetables 2 glasses of milk

(Workout at 7pm)

Post-workout protein shake around 9pm with 4-5g creatine monohydrate. Then around 2am I try to wake up and drink another protein shake. I also take n.o. xplode with 4-5 g creatine monohydrate before my workouts.

Now for my questions:
1) I heard you can train traps, calves and abs everyday... Is this true?
2) I have a training split of:
M: BACK & TRAPS, usually about 3-4 different workouts with 3-4 sets and 8 reps
T: CHEST & BI's, 3-4 workouts for each with 3 sets 8 reps
W: SHOULDERS TRI's, again 3-4 workouts each with 3 sets and 8 reps
TH:rest
F: LEGS upper and lower, 3 workouts, 3 sets 8 reps
(any suggestions??)

3)I heard that if you workout for more than 90 mins your body will
either adapted and the workouts become ineffective or your body will
start eating your muscle. Is there any truth in this because i usually workout for around 2 hours so is that okay?

I also wanted to get your opinion on taking a prohormone such as straight
drol... Ive looked into them quite a bit but im still debating on it and
thought you would have some helpful words. Maybe you can let me know something I
didn't find while researching.

Thank you so very much for taking the time to read this email and I hope
you can find time to respond. Anything at all would be very much
appreciated, and once again thank you!

Dear Jim,

I am writing, as I am a fan of yours and follow your information on muscle and fitness website and your videos. I have great knowledge of diet and training, as I have been bodybuilding for 2 years and have always been defined through HIT cardio and strict diet and training regime, but I have always wanted to bulk up but didnt have the time with college/work and i am at university now, but now I have been really focusing being stict and quitting alcohol compltely. As you know you have recently published a video on creatine and I would like some advice please.

I am 19years old and I have been trying to bulk up recently , I started taking kre-akalyn capsules around 6 weeks ago, I took it for 5 weeks then took a week off. I gained over 14lbs through hard training and a strict musclebuilding diet, lifting heavier than ever before. I am amazed by the results so far and stopped all cardio (to maximise gains) I have started to take creatine again..its been 2 weeks now ( before i started using creatine, I was 10 stone 2lbs and now I am a around 12 stone. My arms have grew an 1.5inches and my chest 2 inches, I would like to gain more muscle mass and reach 13 stone. But I am wondering if there is any point of cycling creatine, and to do any cardio because I have gained bodyfat, especially on my lower stomach area but it looks like retained water and bloated, with my abs hardly visible anymore. This happened because i stopped training for 3 weeks as i had swine flu so ate a lot, but was strict on a bulk plan because i lossed weight.

I would like to know if there is anything that I can do because I would like the lean look that I once had before to reduce my bodyfat or is its water around my lower stomach, whilst bulking. I also supplement with HMB, CLA to help but I dont want to do cardio because wouldn't it slow down my gains? I know theres a lot of myths out there and its difficult what information to believe. I would be thankful if you could offer diet plan&training advice, to help maximise my goal and gains along with the answers to the information above. Could you help please?

Thankyou,

Marcus from the U.K

Dr. Stoppani,

Please keep up all the great work at M&F and with the RAW! videos; they are a great help and source of inspiration. I have two quick questions I hope you can answer. I have added HIIT to my M&F Trainer workouts, and am seeing great results. However, in M&F Raw! #8, Showtime HIIT, you recommend at 2:1 exercise to rest ratio, but in the October 2009 Power Cardio article, you give a 1:1 exercise to rest ratio. I have been using the Showtime HIIT workout (jump rope, box jumps, 8-count bodybuilders, jump squats, etc.), but I was wondering if one routine was better than the other.

Also, the deadlift is one of my favorite exercises, and I have been doing it with an over/under grip like you recommend. My question is: should you change your grip after each set, i.e. right under/left over set one, right over/left under set two and so on, for muscle symmetry, or does it not matter. Thanks again for all you do!

Is there a way I can see your Raw videos in order it seem I missed some.And how would I go about it.I like to know if you are going to have a arm and shoulder workout soon on M&F Trainer.Keep up the great work your doing and yes you have a great gig like you said at the O with the vpx sports Girls you do love your job.
Thanks Manny

Hey Jim:

I got your email address from your web site, I am a big fan of yours in the Muscle and Fitness magazine. I know you must be busy. But I have a very serious problem that I hope you can give me some advice on...

I'm 31 years old, 5'9 and about 147 pounds... I want to gain about 15 to 20 pounds of lean muscle, I am still a little bit too thin, I train good and hard 5 days a week, I do 2 body parts a day, and I am I have no problem with my training, I train with other guys in my gym so its fun!!! ... but my question is a good eating plan for me to gain weight.

I CANNOT take protein powder or creatine. I used to suffer from a stomach disease called Ulcerative Colitis, and I had the J-Pouch surgery back in 2003. Basically I had my colon removed, but I am doing well now, but the only thing is that my digestive system is very sensitive to some things I eat. As I said, I cant take Whey Protein and Creatine, because it makes me severely Constipated. for some reason my stomach just wont digest it... I also cant eat most fruits and vegetables because it is too acidic form my stomach. I also try to stay away from too many dairy products as it can upset my stomach The only fruit I eat is Bananas, and the only vegetable I eat is Potato...

The only supplement I take is a Multi-Vitamin every day along with an extra 500 mg of Vitamin C... can you give me a sample 5 or 6 meal a day meal plan for gaining lean muscle, without gaining belly fat, lol... Also, I eat egg whites instead of whole eggs because high Cholesterol runs in my family, on my last doctors visit me said my cholesterol was normal, but "high-normal", so for this reason I am scared to eat egg yolks, so this bad or good for my diet?

here is a sample of what I am currently eating...

Breakfast - 6 egg whites
2 slices of whole wheat bread or a bowl of cinnamon toast crunch cereal
1 large Banana
Big glass of water to take my multi-vitamin and vitamin C pills

Lunch - Large Steak sub on wheat bread sub roll, no cheese, but with a little honey mustard sauce with a big glass of Water
Or a Big turkey sandwich with whole wheat bread and sometimes a slice of low fat cheese and glass of water.

Pre workout (Dinner) - a few pieces of chicken cutlet, about 8 to 10 ounces total... or about 8 to 10 ounces of extra lean beef meatloaf, or a big piece of fish... I usually eat a banana with my dinner and a big glass of water

Post-workout - 6 egg whiles and 1 pack of cookies or large banana and big glass of water

Snack - bag of pita chips

Before bed : 6 egg whites or a big piece of meatloaf and big glass of water

This is a typical day of what I eat... what can I add to this or modify my diet based on my diet restrictions to gain 15 to 20 pounds of lean muscle??? also I really don't want to gain any belly fat, worst thing would be if I'm 160 pounds with a beer gut, LOL

Any advice you can give me is greatly appreciated, sorry for the long email, I am just having a hard time of gaining weight and lean muscle...

Thanks!

Omar Ahmed

Dear Dr. Stoppani,

I am currently and undergraduate student at the University of California Riverside working towards a degree in biological sciences. I am very interested in conducting research in a laboratory here, and I am about to apply for undergraduate research grant. For this grant I need to come up with a project idea as well as general supplies that maybe needed. I am very interested in exercise science and I has wondering if you had an ideas. Thanks for the help. You have inspired me inside of the gym and outside in my studies.

Thanks You,

Josh

Dear Dr. Jim,

First of all I want to say that I'm a really big fan. I have watched every episode of "Muscle and Fitness Raw" numerous times and really look forward to them. I'm currently training for my first bodybuilding show and I have a few questions for you mostly concerning my diet. I will list my typical daily diet below.

3:30 a.m.-4 whole eggs/3 egg whites, 2 slices of whole wheat toast, 1 scoop of Optimum whey,1 scoop glutamine, 1 banana.

6:00 a.m.-1/2 cup oatmeal 1 scoop Optimum casein, 1 serving tuna, 2 fish oil caplets.

9:00 a.m.(Pre-Workout)-1 scoop Optimum whey, 1/2 cup oatmeal, 1 serving glutamine, 1 serving BCAA's, 1 banana.

9:30 a.m.-1 1/2 scoops of N.O.-Xplode

10:00 a.m.-Workout ( I take a animal pak multi-vitamin about 30 min into my workout.)

11:30 a.m.- 1 scoop of Optimum whey, 1 scoop of Optimum casein, 1 serving of glutamine, 1 serving of BCAA's 1 banana.

12:30 a.m.- 1 chicken breast, 1/2/ cup brown rice, 1/2 cup green salad, 1 Tbsp Flax seed oil, 1 slice of whole wheat toast.

3:30 p.m.-1 scoop of Optimum whey, 1 scoop Optimum casein, 1 tbsp of Organic natural peanut butter.

6:00 p.m.- 1 chicken breast, 1/2 cup of oatmeal, 1/2 cup of green beans, 2 fish oil caplets.

8:00 p.m.- 1 scoop of Optimum casein, 1 serving glutamine

Totals= Protein-308 Grams Carbs-264 Grams

This is my regular diet Dr. Jim. I guess my biggest question is how does it look and is their anything I can do to improve it?I also just came off a cut and now I'm starting to bulk again so I'm gradually increasing my carbs as the days go on. I'm 6'3 185 lbs and 10% B.F. I also was curious about post-workout carbs. I have always consumed a banana after training but I realize that according to the glycemic index that is not the fastest form of carbs available, the problem is i think I'm really sensitive to simple sugars and when I eat them I feel really sick and bloated (not good Haha) I was thinking of adding instant oatmeal to my post-workout meal as well since it has simple sugars in it and it will stay in my system a little longer than other carbs. Well let me know what you think. I really appreciate your time Thanks again!

Chris Madrigal-Oregon State University Class of 2010 Go Beavers!

Hello Doctor Jim,

Let me again thank you for the advice in your videos and taking time to answer the many questions sent to you each week, including my previous ones.

After following the advice in the magazine from all your writers and your MF raw videos I've managed to loose 10 kilos of fat and pack on more muscles onto my legs, arms, shoulders and back than ever before. So thanks very much to the whole MF team :)

If you don't mind I do have another question, I've searched the whole site to try and find the answer or compile the answer from other sources but I can't seem to put the whole picture together. If it has been asked, please forgive the intrusion.

I'm now in week 4 of the Show Time program and I am burning some where near 900 calories each session 6 days a week. (10 min warn up + 33 mins of HIIT running sprints alone burn something like 600 calories)

I'm worried that i may be slowing my metabolism because my strict high protien diet of 2100 calories a day is now putting me in a large calorie defiecency. Having 82 kilos of LBM my bmr is about 2150, that added the calories burnt in my work outs would indicate that I may be not eating enough.

If i aim to keep on loosing fat while gaining muscle, what level should I bring my calories to? I've read on the site and in the MF magazines many times that 18 calories per pound of Lean body mass is the minimum for building muscle, but what if the primary concern is loosing fat and gaining muscle is secondary but still important?

Also just briefly, will is there a new exciting work out comming up in the magazine soon that would be a good follow up to the show time program? =)

Sincerely
Scott Comber

I'm writing for some advice about elevated liver enzymes. I recently switched to a new Dr and they ordered blood work to get a picture of my health. The results came back with everything normal except liver enzymes. My AST was 91 and ALT was 93. I have been weight training and doing cardio very intensely for years now and have been taking several supplements. My Dr is freaking out about taking supplements and says they are to blame for my elevated liver enzymes. I have had this test conducted several times over the years and it never came back negative and have always taken some combination of supplements. I have listed the supplements I currently take and was wondering if you would give me your opinion. I just know that my Dr is against all supplements and even told me this on our first meeting before the blood work. I first became concerned when she didn't even know what BCAAs and CLA was. I'm currently 209 lbs at 5'9'' with 8% bodyfat and train for about an hour and a half 6 days a week. I consume about 300-350 grams
protein daily.
-GABA - 1.5 tsp before workout and bed
-multi-vitamin
-Calcium, Magnesium - 2xdaily
-CLA - 2g 3xdaily
-Omega 3 fish oil - 1g 3xdaily
-Digestive enzymes - 1 pill at lunch
-Green Tea Extract - 500mg 3xdaily
-naNOx9 (muscletech) 1serving before workout
-Myoshock (muscletech) 1servering before workout
-beta alanine - 2 grams pre and post workout
-CEE - 1tsp pre and post workout
-BCAA - 5g pre, post and before bed
-Leucine - 5g pre, post, before bed
-glutamine - 5g pre, post, before bed
-Whey protein - 20g pre, 25g post (occasionally as a meal)
-Casein protein - 24g post and occasionally 50g before bed

I have been taking most of these supplements for years with the exception of naNOx9, Myoshock, beta alanine and additional leucine. Do you think my Dr could be correct in that these are what is causing my elevated liver enzymes? From my understanding intense weight training and high protien intake can cause it as well. I was told the AST could be from the workouts but the elevated ALT was a direct indication of a damaged liver. I'm just trying to get a perspective from someone who doesn't automatically hate and assume supplements are bad. She also warned me on my first visit that creatine causes liver and
kidney failure. I'm just afraid she may be making assumptions. Any help or guidance would be greatly appreciated. Thank you.

What up Doc.
I love the M&F Raws and you give good advice that I use for workouts and nutrition. I also like the M&F trainer, I have been doing the ball and bands workouts for advanced mass gain ( its only been two weeks). Right now I am in college and the weight room here is not that good because the people here are a bunch of slobs and leave weights all over the place and I am used to lifing in a clean gym at home primarily my basement with my dad. I love those strength bands and was wondering if you could put more workout videos with them on the Raw Series. Preferably if you could put more with leg workouts because they don't do much for them, thats when I usually go to the weight room for legs once a week and I go intense with those workouts because it is one day and I do all the others twice a week, but I walk alot going to class. I usually to that Tabata training for legs once as well around middle of the week.

Thanks,
Andrew

Hi Jim,
i've been using the muscle and fitness training guide and it has helped alot. Also i've been following your M&F Raw videos and they are awsome, i've used a few of your exercises and they have worked well. Thank you for those tips and advices Jim, they really helped alot. what i would like to ask is, i am a muscular guy but not very toned, i have a very poor diet, but i train hard and i am taking different types of protein, is there anyway in toning up without changing my diet?
thanks Doc

rahul

Hello Dr. Stoppani,

If I use the supplement Nitro-Tech Hardcore, which contains the creatine monohydrate form, would it be detrimental to my health if I add in the creatine hydrochloride form, such as in Con-Cret.

Thank You,
Nick

Hello Dr. Stoppani,

If I use the supplement Nitro-Tech Hardcore, which contains the creatine monohydrate form, would it be detrimental to my health if I add in the creatine hydrochloride form, such as in Con-Cret.

Thank You,
Nick

Het jim! I ordered some whey protein from bodybuilding.com and they gave me a free sample of naNO vapor with my shipment. From my understanding this product is designed to put NO in your bloodstream to give you "super pumps" if you will. My question is that it says that it is not recommended for use if you are under 18. Do you think that i should not take it? it seems like a reasonably good product and i would hate to waste a free sample.

Thanks,
Will

I sent an email concerning getting as muscular and low fat as possible in eight months for a very special event and my sister sent a similar one as well. If you could please help us with anything including a nutrition plan, training plan, and supplementation program for my sister and I. It would be highly appreciated. Thanks for your time and thanks for everything you do for us interested in health. You are a great role model. By the way I am 15 and male and my sister is 13 going to be 14 in December. Thanks again!

Hey Jim,

Do you think you could make a video for forearm exercises. But if not can you direct me to a website that does have these videos. Im struggling to get bigger and more defined forearms and need some help. Thanks.

hey jim

i put two questions up here this my second question. i would like to know how chains help accelerate you with get more muscle. what the best ways to build stamina. why is it so important.and i would like to say your doing a great job and i'm a big fan of m&f raw keep up the work and i hope i'm not annoying you with too many questions.

hey Dr.Stoppani
firt of all thanks for taking the time to make all the vids and answering all the questions they are a great help!!! im 16 years old 5'7" 161lbs and 8.7% body fat go to the gym 5 days a week, almost have muscle overweigth and im looking for the whey preteing that would help me get the most mass. What are the top proteins you would recomend me and how much to take?
thanks

hello jim,

i just have a quick question regarding creatine, which company do you reccommend i should use. i already know i should be getting 3-5 grams post and pre workout.

thanks a lot looking forward to your response.
roger

Hey, Jim. I saw that you didnt update your blog so Im hoping I can get these questions in before next week. I have really been looking into the strength bands from bodylastics international. My first question is about the wheight resistance on the bands. When a band has five pounds of resistance, is that five pounds of resistance per ( I guess the same as lifting five pound dumbbells) or is it two and a half pounds per side. If the later is the case I might want one of the stronger sets like the Terrell Owens set, but if not i could save about fifty dollars and get the set with 134 pounds of resistance. My other question is on REDuction. I am starting to get really serious about working out, and while i am not in terrible shape (can still run a mile in 6:30 if thats any good) I want to step it up a notch or two. Do you know if this is safe for teens, or if it works? I have seen mixed reviews about it on bodybuilding.com. If you do not think that this product is a good idea just because it doesnt work do you have any other ideas? Thank you for all your help, cant wait for the next M&F RAW episode

Please, can you PM me and tell me few more thinks about this, I am really fan of your blog...