For those of you who watched M&F Raw! #35 - Leaning One-Arm Dumbbell Fly, you may have noticed that I stopped by the AlphaDog booth at the Olympia Expo to show off the new M&F Raw! shirts.  M&F is teaming up with AlphaDog to provide these shirts. I think pricing still has to be considered, but you can check them out at www.alphadog.tv. It's a great site as you can see other alphadogs like MMA's Jake Shields, boxing's Manny Pacquiao, the band Five Finger Death Punch, and Playboy Playmate Lindsey Roeper (an alphadoll). I have a photo shoot with them coming up so you'll be able to see those photos there soon. Well, enough about that. How about some QnA's?

Q: 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

A: Hey Jasaun -  Push-ups target the chest and triceps. They also serve as a core exercises, since you have to stabilize your body while doing them. But it doesn't really work the abs in the same way as the crunch does. For the ab exercises, choose one from each category and do them as a giant set. That means one after the other with no rest between exercises. Do as many reps as you can complete. With the weighted exercises use a weight that allows you to complete about 15-30 reps. Do two to three giant sets. BCAAs can help burn fat because they boost protein synthesis, which burns calories. Taurine is an aminoa acid that boosts energy and delays fatigue, and can even enhance muscle strength. Yes, that protein powder is a good choice.

Q: 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

A: Hi Angel - No apology necessary. I'm glad to help. Take NO-Xplode about 45 minutes before workouts, or Nitrix, and take CellMass with your preworkouts whey shake, about 15 minutes before you workouts. A great form of BCAAs is Xtend by Scivation, or BCAA 5000 Powder by Optimum Nutrition.

Q:
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

A: Hey joel - Yes, because they get down so low in body fat it can be unhealthy and it can be hard to build muscle when you are depleting your body like that.

Q: 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

A: Hey Rick - You should always have some protein with carbs. So stick with your trick of adding a scoop of whey to your oatmeal. If you find it hard to stay lean, cut your carb intake in half on regular days, but still be sure to include the carb up day.

Q: 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

A: Hi Jordan - The Superpump 250 is a great preworkout supp. I would skip the waxy maize, which has been found to be slow digesting and go with the very fast-digesting Vitargo S2. If you are not gaining any muscle, your issue may be more about your basic diet and not your preworkout/postworkout supps.

Q: 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

A: Hey Michael - Wendler's 5,3,1 program is GREAT for building strength. But it may not build much muscle. To build muscle you need to go with reps in the 8-12 range. So I would suggest after completing the 5, 3, 1, take a break and do a bodybuilding style wortkout, like the many you find in Muscle & Fitness Magazine. For example, my workout in the November 2009 issue of M&F on newstands now. After finishing the bodybuilding plan, switch back to the Wendler 5, 3, 1 program. Another great program that builds, power, strength and size all in one program is my Speed Set Training discussed in M&F Raw! # 30

Q: 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

A: Hi AJ - If you're trying to get rid of those final few pounds, it all comes down to your diet. Try keeping your carb intake down to about 0.5 grams per pound of body weight, but keep protein intake up at 1.5 grams per pound of body weight.

Q: 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

A: Andrew - that looks like a good stack. As I suggested to Michael, you might want to try the Speed Set Training Program in M&F Raw! #30. This will help you build the power, endurance, and lean muscle mass you will need for boot camp. Semper Fi, my freind! Make us proud!

Q: 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.

A: Dear Felipe - If you're having trouble keeping the weight off despite doing all that working out, then the problem has to be your diet. I would drop the fruit you're eating before workouts to maximize fat burning. Also drop the rice or potatoes from your last meal and stick with just the protein and vegetables.  The problem with your training may be the fact that you are doing so many high rep sets first. I would just do one or two light warm-ups and then get right to the weight that limits you to 8-10 reps. Then maybe finish with one light set of 20-30 reps.

Q: 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!


A: Hey Dru - Your workout plan looks pretty solid. It sounds like at your weight it's difficult to add mass, but you don't have much trouble staying lean. If that's true then I suggest you add more calories to your diet. You can start by replacing your whey shake at 9 am and 3 pm with a weight gainer shake that provides at least as many carbs as protein, if not more. I suggest that you also make a shake to drink during your workouts. Mix in 20 grams whey, 10 g BCAAs, and about 40-60 g carbs from Vitargo, dextrose, or plain table sugar. Drink about half of that in the beginning of your workout and finidh it about 3/4 way through your workout. I wouldn't bother training traps, calves and abs more than three times per week and give them a day of rest between workouts. Don't worry about the length of your workouts being over 90 minutes. As long as you have the nutritional support, like the workout shake I suggested, you'll be fine.  As far as a prohormone goes, that depends on your age. If you're over 30 then it may be helpful. If not, then you won't really need it unless you have some reason to believe that your testosterone levels are below normal.

Q: 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

A: Hey Marcus - You don't need to cycle creatine. So go ahead and just keep taking it. I would also suggest adding beta-alanine to your pre and postworkout shakes. It will help  you gain muscle and strength and even enhance fat loss. Keep up with the cardio, especially the HIIT. It won't hurt your muscle gains and will help you get the layer of fat off of your stomach.

Q: 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!


A: Hi Andrew - The 2:1 ratio for HIIT is better for burning fat. The 1:1 is specific for the Power Cardio to emphasize building power. If you want to use HIIT for getting lean, stick with the 2:1. But if you want to try to build some power too, then try the Power Cardio with a 1:1. Yes, it is best for symmetry to switch the hand you use for underhand on your deadlift staggered grip.

Q: 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

A: Hey Manny - Yes, I have a GREAT job! I wouldn't trade it for anything. The M&F Raw! videos are placed in order of most recent to oldest on the M&F Raw! page. Just scroll down and go to the previous pages. They are all numbered in order. I currently have a shoulder workout on the M&F Trainer in the M&F Raw! Workouts section. I will have a triceps and biceps workout up in a couple of weeks. 

Q: 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

A: Hi Omar - I'd like to redo your diet in a future issue of Muscle & Fitness magazine in my department called Diet 911. Go to www.jimstoppani.com and shoot me an email with your email address so I can get you your redone diet before it goes to print. Cool?

Q: 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

A: Hey Josh - There are numerous studies you can do. But you should try to think of something that interests you and is a feasible experiment to conduct. For example, are there any questions you have when you train that you wonder about, such as how wide of a grip on the bench press best hits your chest, or if taking your workout shake during the workout helps to build muscle better than before and after. Think about the questions you have when you train. After all, research is only fun when you are trying to answer questions that are of interest to you.

Q: 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!

A: Hi Chris - Overall it looks good. The one thing I'd suggest is that in your early meals you should have the protein shakes separate from the whole foods. For example, at 3:30 am have the whey, glutamine and banana and then at 4:30 have the eggs and toast. Again at 6:00 am, break up the casein and tuna into two separate meals. I would also suggest you try some fast carbs. While they may not feel good in your stomach they will definitely help with muscle growth. As you really want to spike insulin at this time. The banana or oatmeal won't do that. You can go with something as easy as a 20 oz. Gatorade.

Q: 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

A: Hey Scott - That is exciting news! What great results you have realized. Very impressive!  It's always hard to say what the magic number is for losing fat AND gaining muscle. What I would suggest if you are worried about not gaining adequate muscle is to get your calories up to about 14 per pound of bodyweight (about 31 calories per kg). Also consider giving yourself a cheat day on the weekeknd where you eat about 2-3 g of carbs per pound of body weight (4-7 g per kg).

Q: 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.


A: Chad - Of course, many doctors are not very supportive of supplements. Often it's simply a case of - if they don't understand it they damn it. Of course, the same doctors are often quick to prescribe a drug, such as a cholesterol-lowering drug to a patient with high cholesterol without first trying to see if diet and exercise can help. Both AST and ALT can become elevated form muscle damage caused by intense training and a high protein intake. I can't be certain as I don't everything you are eating and your daily lifestyle, but it seems like the test is just picking up the results of some intense training and high protein intake. I wouldn't worry too much. But I would suggest getting the test done again at a time when you are going a little easier with your training, just to be certain.

Q: 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

A: Hey Andrew - I will definitely plan on doing more band workouts in Raw! and specifically a leg one! Keep up the great work.

Q: 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

A: Hi Rahul - Diet is critical for getting lean. The only way to really get leaner without changing your diet is to increase your training volume and frequency by doing very high set workouts in the gym and doing a lot of cardio, such as a bunch of HIIT workouts.

Q: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

A: Hey Nick - You'll be fine adding the Con-Cret to your plan. Although Nitrotech does not list the exact amount of cratine monohydrate it contains, it is likely only around 1 g or less per scoop.

Q: 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

A: Hi Will - Give it a try, you'll be fine. They just put that on their to be overly cautious since it has some stimulants in it like caffeine.

Q: hey jim.
i have a quick question about beta-alanine and beta-ecdysterone if you
had to choose between these two which one would you choose and can you
tell me the benefits of the supplement?

thank you sooo much for taking the time to answer me question

kunal

A: Hey Kunal - Go with beta-alanine. Watch my new M&F Raw! Nutrition #10 video on beta-alanine for the details.

Q: 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!

A: Hi David - Check out the Showtime diet and workout. You can find the details of the diet on the M&F website in the nutrition section and download the workout from the M&F Trainer website for free. Also watch my video, M&F Raw! #8 - Showtime HIIT Training to learn the details about HIIT.

Q: 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.

A: Hi Keegan - I will definitely plan on doing some M&F Raw! forearm training videos. In the meantime, you can check out my two books, Encyclopedia of Muscle & Strength and Stronger Arms and Upper Body. Just click on the titles here and it will take you to the Amazon page they are on. Both books have great forearm exercises and workouts.

Q: Hey Jim,
My name is zack McKinney from Fresno California I?m 15 and I wrestle
for Central high school..  I really need your help and I know you?re
the man for the job. I weigh 122.5 and I need to drop 10% body fat and
10 pounds healthily before nov. 7. I?ve been wrestling for nearly 6
years so I know how to cut weight and I?m very good at it but, I?ve
passed out numerous amounts of times and that?s something my parents
weren?t very happy about at all.  I have lifting days Monday,
Tuesday, and Thursday and we have a good conditioning session on
Friday.  So please please help me out jim you?re my last chance at
going 12?s this year because my parents think its unhealthy, and the
other thing is my parents said I can only take all natural fat-burners.

Zack

A: Hey Zack it's tough to give you specifics as I don't know your overall diet. But I suggest you drop your carbs down to about 0.5 grams per pound. At your weight that's about 60 grams of carbs per day.

Q: 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.

A: Hey Jasaun - I have a feature article coming out in the January issue of Muscle & Fitness magazine about chains. Because of that I can't spill the beans. Look for the January issue on newsstands at the beginning of November. At that time I'll also have an M&F Raw! video out on chains.

Q: 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

A: Dan - Go with Optimum Nutrition or Dymatize whey protein. Take 20 grams before workouts and 40 grams immediately after.

Q: 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

A: Hi Roger - I suggest you try Con-Cret. It contains creatine hydrochloride, which gets better absorbed by the body than creatine monohydrate. Check out the details in my video, M&F Raw! Nutrition #9 - Creatine 101.

Q: 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

A: Will - your question came in just as I was finishing my blog...so you made it! The bands provide the resistance in pounds per side, since you're pulling each side independently. So if it says 5 pounds and you are doing curls, that's 5 pounds per side. I would seriously suggest you look into the Muscle & Fitness bands that Bodylastics makes exclusive for us. Check them out at strengthbands.com. They are more expensive, but the many benefits they provide, like the metal carabiners that no other bands offer. And they come with two bands of every color, which means you will never out grow them. I haven't heard any specifics about REDuction, but it looks like a good product and should be safe for teens. Give it a try and let me know how it works for you.