As I've always said - change is good. That's true in your workouts and it's true at muscleandfitness.com. We are constantly striving to evolve the website to bring you the best training and nutrition advice in the most effective manner possible. That's why I started M&F Raw! It's also why I take your questions here in this blog. Of course, I must apologize again for being off for so long and not being able to get to all of your questions. But the good news is that it's because we've been extra busy at M&F, as well as FLEX, trying to improve the magazines and the websites for you guys. And unfotunately there are only so many hours in a day.

One thing that's new at muscleandfitness.com is the M&F Raw! page. If you noticed, you can now view the M&F Raw! videos as just the M&F Raw! nutrition video series or just the M&F Raw! training video series. Or you can view it the way it's always been, with all the videos listed in numeric order. The next step will be to organize all the M&F Raw! videos into categories. We'll get there... when we find the time. You'll also notice on the Raw! page that you can read my bio and you can not only follow me on Twitter, but now you can join me on Facebook. I finally updated my Facebook account. You'll find the link on the Raw! page. Click it and it will take you straight to my page. Join my list and you can have access to my advice in that format as well.

We're also working on other changes too. Starting with the February 2009 issue of M&F Magazine, we'll have a full page dedicated to what's new that month on muscleandfitness.com. That way you don't miss a single thing we offer here.

We have a lot more changes in store you as well. Of course, I'm not at liberty to tell you about them... just yet. After all, change may be good, but so are surprises.

Let's get to the QnA's

Q: Hey  Doc


Had a question about the amount of protein I take, I was at my local
golds finished my workout and was drinking my post workout shake. A
trainer asked how many shakes i drink a day? I told him one for
breakfest,midmorning,sometimes pre workout or just an apple,a shake
postwork out, and a casein shake before bed.(I noted shakes with diet
below) He said I was taking to much protein and I should cut back and
jus eat the right foods.My question, is he correct can to much protein
harm my muscle growth?This is the first time I have heard this and
wanted to get your opion on it. And if you could give me some
suggestions for high protein snacks to eat during the day thanks

breakfast wheat English muffin,2whole eggs, and 1/4 cup of liquid
eggwhite
mid-day snack 2 scoops of whey protein
lunch-8 oz chicken breast and small salad
pre workout-1 scoop whey protein
post-workout-1and half whey protein,1 scoop of casein,and 10g bcaa
powder
dinner-8 oz chicken breast with baked potato
before bed-1scoop of casein


Josh.F

P.S  Thanks for all your assitance this isnt the first question you
would be helping me out with and thanks for M&F
RAW!!!!!!!!!!!!!!!!!!!!!!!!!!!!

A: Hey Josh - just be sure not to ever take any training advice from that trainer!  No, there is no truth to the matter about too much protein. Your diet looks great, as does your use of protein shakes. Keep up the great work!

Q: Hey Doc,
congratulations again for all your great videos and tips!I'm giving you
my daily nutrition:
Breakfast:wholewheat cereal with semi-skimed milk(25 gr protein) and
1,5 scoop of Lean Gainer from Interactive Nutrition(25 gr protein)
Miday snack: 1 scoop whey(Elite) or another source of protein(propably
egg whites) with wholewheat carbs(or not)
Lunch:Chicken breast or tuna or salmon or steak with wholewheat pasta
or brown rice,salad
Preworkout: 1 scoop whey,1 cup of coffee,1 banana
Postworkout: 1,5 scoop of Lean Gainer,1 scoop Elite 12hour,dextrose
Dinner: same as Lunch
Before bed: 2 scoops Elite 12hour
As i mentioned to my previous e mail i am tryin to gain muscle mass.I
am going to add to my supplementation creatine,beta
allanine,BCAA,glutamine and maybe a multivitamin.How long can i use
beta allanine,BCAA,glutamine and the multivitamin?I know that i can use
creatine for a month.What do you think for the above?
Also i plan to order the M&F strengh bands because i think its a great
way to workout when i cant hit the gym or when i travel am i wright?Do
you think the bands would help me to increase my mass?
Thanks for all your tips and keep up the good work!!

A: Hi Orestis - You can pretty much stick with those supplements indefinitely. Same for creatine as well. Yes, the strength bands will definitely help you to increase muscle mass. I highly recommend them. Your nutrition plan looks good, too. Just don't be afraid of eating a few yolks when you have eggs. The yolks will actually help you gain muscle and strength.

Q: Love the new training vids ur doing! I was wondering  if the GNC
amplified creatine 189 is a good amount of creatine for me. i weigh
220, but the label says it only has 1250 mg of creatine hydrochloride
per serving (2 pills)(comes with 240 pills).  Im supposed to get 2-5
grams pre and post workout, right? the price is better than con-cret
but not if this isnt enough creatine hydochloride to support my needs,
then is it worth it for me to buy the 189?thanks!

A: Hey Josh - with creatine hydrochloride you can take less because it is absorbed 50$ better than creatine monohydrate. However, I would still suggedt that at your weight you take two doses.

Q: Dr. Jim
-I am a teenager that is 15 years old. I am allowed one scoop of whey
protein per day along with a multivitamin plus vitamins C, D, and E,
some minerals, fish oil, and creatine. I would just like to know any
suggestions for around workouts, for example, because right now I am
drinking 2.5 cups of milk and 2.5 grams of creatine pre-workout and a
whey protein shake along with 2 cups of milk also along with a fast
digesting carb source (white rice for example) with my multivitamins
and 2.5 grams of creatine. Is this ok or do you have any suggestions
to maximize my results?

-Also what is the role of sodium in a diet? and is too much bad?
-How do I eat every 2-3 hours if I am in a school schedule or is it
really necessary ( can I just wait 6-5 hours for lunch) but if it is
really necessary I can make it work.
-If you feel sore after a workout should you work it again or let it
rest?
-Also for Showtime Plan I am not sure exactly how much HIIT to perform
daily.
-Finally is it ok to substitute certain exercises with other ones since
I am working out at home with two sets of dumbbells (15 and 25 pounds)

Sorry for so many questions, I just wanted to be clear on certain
things-- it definitely will not be a habit. Thanks for your valuable
time and I wish you the best in life with a lot of appreciation.

David

A: Hi David - Your supplement plan looks good given what you have to work with. You modified it for yourself...so good job! That is almost exactly what I would have suggested. That's the most important thing you can learn when it comes to training and nutrition - how to modify things to fit your body or your situation. So yes, you can substitute any exercise with ones that you can do with the equipment you have available. As far as HIIT on the Showtime plan, it depends on the week. Watch for an upcoming episode of M&F Lab Rat to watch James Grage tackle the Showtime plan with the HIIT cardio component. Sondium is important in the body for numerous reasons. At your age, I would not worry about eating too much unless high blood pressure runs in your family.

Yes, you should definitely try to eat at least some protein every 2-3 hours. One trick I suggest you do is buy lite mozzarella string cheese sticks. Keep them in your pocket at school and eat two every two to three hours. Or go with beef jerky or protein bars.

As far as training when your muscles are sore - that's a great question. We used to think that you should not train a muscle when it's sore because it will disrupt recovery. But now we know that the sore muscles will not be used during the workout. So yes, you can train a muscle when it's sore.

Q: hi jim, i have just one more question for you. i am a high school
football player in Sacramento. monday through friday  in the off-season
we lift weights for about 45 minutes at a high intensity. about ten
minutes later we go to the field and do our agility running. then we
have about a 50 minute break (film) until we go out to the field and
have a 1  hour and forty minute practice with no pads. between the
lifting and running and the breaks and the activity, i have no idea
when the best time-frame is to consume my protein and fast carbs for a
proper recovery. what do you think?

A: Hi Josh - Go with about 40 grams of protein and 40-60 grams of fast carbs right at the start of your 50 minute break.

Q: yo doc, i am 19 and 1/2 and i was curious as to wether or not co-q10
would help my athletic performance. i know it doesnt start to lose
production until after 20, but im pretty close. your thoughts?

A: Hey Kyle - I would give it a try and see if you notice a difference.

Q: Dear Jim,

Hi from a very distanced country, Cyprus. I watch and read your advice
online and in M&F magazine and use it as the main source of my training
planning.

Currently I weigh 204 lb and need to loose another 11-12 lb. I follow a
diet of around 2500 Kcal per day but I am not sure if my workout split
is working right for me. Currently I am on 4 day split (Day 1- Chest,
back, arms and Day 2- Legs shoulders). Basically I do 3 exercises X 10
Reps for each bodypart at 30s breaks between each set twice a week. In
the end I do HIIT cardio for 15 minutes (2min on / 1min off) at 95%
heart rate. I try to perform one multijoint exercise for every bodyart,
that is squat, bench press, bent over row, barb curl, tri extensions,
etc. Is it  a balanced workout you think? Can I do things differently
to accelerate the fat loss?
Thanks
Pan

A: Hi Pan - The weight program looks solid. As does your diet. I would recommend you try to bump up your total time of HIIT. Try for 20 and even up to 25 minutes.

Q: Hey Jim.  I love the work you do and look forward to your comments and
videos each week. 

I've got two different questions.

First, I work out early in the morning and I'm wondering if my
per-workout routine is optimal for my mass gain goals.  When I first
get up I will have some kind of NO booster (NO Explode or the like) and
then when I arrive at the gym (usually 30-45 minutes later) I'm
scarfing down some fruit (apple, banana, etc) and a whey shake.  I've
read that I should be eating some protein FIRST thing in the morning,
but the NO booster needs to be taken on an empty stomach.  Is there a
better way to do this?

Second, I've read that stretching or flexing between sets is a way to
increase bloodflow to your muscles.  Is there a "right" way to do this?
 What I mean by that is if I'm taking 60 seconds between sets should I
be flexing for 30 seconds and then stretching for 30?  What does this
practically look like during a workout?

Thans for all you do.  It's a real privilage to have someone of your
knowledge and background providing individual feedback like this.  With
all you do I'm not sure when you find time to sleep, but it's greatly
appreciated!!

Chris

A: Hey Chris - Your morning plan is perfect. Get that NO booster first. Waiting 30 minutes for whey won't be detrimental to your muscle growth. So stick with that plan. Your best bet is to keep the stretching to the end of the workout. Stretching before workouts has been found to reduce muscle strength. So jsutt stick to the flexing, if you want. However, with one minute of rest, you may want to just enjoy the rest so you can recover faster and lift heavier weight. The flexing may increase your muscle fatigue.

Q: Jim-
Great job on everything you're doing out there. Your workouts and
nutrition information have been great. I have a question that i can't
seen to figure out. Im trying to gain mass but i workout in the morning
so my preworkout nutrition is hard to get in an hour or two before. You
once recommended that i take my NO booster before my workout, then a
protein shake 30-45 min after when i was trying to lean out. But now im
trying to get bigger and I know preworkout nutrition is important.  Do
you have any recommnedations on eating carbs during my morning workout
or before without disrupting my NO?
Thanks for any help you can give. Keep up the great work.

Brian

A: Hi Brian - Take your NO booster as soon as you wake up. Then bring your protein shake and a piece of fruit with you to the gym. Once it's been 30 minutes after the NO booster start drinking your protein shake and eat your apple.

Q: Hi Dr.,
my name is mark, im 18 years old, im 6'7" and 335lbs. i live in
hamilton ontario. i am preparing to attened the University of Western
Ontario and i plan to play football at the university level. right now
i play offensive tackle but im thinking of dropping about 50lbs and
becoming a tight end. do you have any nutritional and/or training
advise?
thanks alot,
Mark

A: Hey Mark - Take a look at the Showtime diet plan in the nutrition section section of our website. It's a four-week plan, but you can follow it for longer by repeating the 4-week plan over again. Also go to the muscleaandfitnesstrainer.com website by clicking on the M&F Tab above. You can find the Showtime workout there. Both the diet and workout will help you to shed those 50 pounds you are looking to drop. Also watch my M&R Raw! #8 - Showtime HIIT Training video to see dome ideas for the HIIT cardio. And check out James Grage's video series M&F Lab Rat, and his blog as he is currently doing the actual Showtime workout.

Q: Dr. Jim

Is it necessary to count macronutrients or can I just eat healthy and
still reach my goals?

What is a healthy body fat to maintain all year-- I am asking this
because bodybuilders have a season and off-season weight. I am also
confused because all though they have those weights, I see people like
you that are in awesome shape all year around.

I am also confused about nature valley bars. I love them but I am not
sure if they are slower digesting or faster digesting. Same with
fat-free ice cream.

Plus my son David Hoyos sent the same blog a couple of times by mistake
and he says that he is sorry but did not mean it. Thanks for your time
and good luck in life.

A: Hi Luis - Please tell David to not worry about resending the questions. It happens to a lot of people. Yes, I do maintain a very low body fat year round, about 5-6 percent body fat. That's because I am filming at least two videos a week and want to look in my best shape. Plus I am already about 220 pounds. So I am not trying to add much more muscle mass. And I am probably close to my genetic celing for muscle mass. I probably can not add much more muscle than I already have naturally. A healthy body fat percentage is not much lower than 5 percent. To maintain that low body fat and muscle mass I cycle my carbs so I have a few low carb days to keep the fat off and a couple high carb days to build muslce. And I always eat fast carbs with my protein shake after all workouts to further boost muscle growth.

As far as counting macros goes - I would suggest you at least make sure to eat 3 least one gram of protein per pound of body weight each day. And as a general rule for carbs, the same as protein, or a little less to maximize fat loss.

- Nature valley granola bars have both slow and fast-digesting carbs. So don't eat too many of them. Fat-free ice cream will be a bit fast-digesting, as it is high in sugar. So don't eat too much of that except for immediately after workouts.

Q: hi !!!!!! Dr. Jim Stoppani, i wrotre you like a month ago abnout my
diet, but i have nt received any answer.
i weigh 144 lbs, lean mass of 111lbs, and fat mass of 33lbs. My goal is
to loss fat and put on more muscle mass,I would like to gain at least 7
pounds of muscles. I n other words, I would like to weigh 150 lbs of
just clean  mass nand not fat. You  know that everybody struggles with
diet and I am one of those, and for the same reason I come to you for
help.
I woke up at 4:00 in the morning and get at the gym around 4:30, so my
workout s are early in the morning.
My typical diet consists of:
4:00  PREWORKOUT: ON 24g of whey protein(whey gold standard) w/
creatine monohydrite
                                        1small apple
                                         1 Tbsp of all nat. peanut
butter

4:15 NO xplode

4:30-6:30 WORKOUT( INCLUDING 15 TO 20 MINS OF CARDIO)

6:50 POSTWORKOUT  1cup oatmeal cooked w/ water
                                            6 eggwhites
                                            1 banana
                                           24g of whey protein(whet
gold standard)ON

9:30 1 slice of whole wheat bread
           1 Tbsp of all nat. peanut butter
          1 scoop of pro complex (ON)

11:20 or 12:10  7 oz grilled chicken breast
                             2 cups mixed greens
                             1 cup cooked  mixed vegetables
 
2:45  1 scoop of pro complex ON


4:30    7 oz grilled chicken breast
              1 cup brown rice
             2 cups of mixed greens
            1/2 cup of black beans


8:00 1 cup of low fat cottage cheese
          1 Tbsp of all nat. peanut butter
PLEASE HELP ME DR. STOPPANI .....CIAO....I WILL BE WAITING FOR YOUR
ANSWER

AND IF YOU NEED MY E-MAIL:greisalex16@yahoo.com

A: Hi Maritza - I have the diet finished and it is scheduled to appear in the February issue of Muscle & Fitness Magazine. I sent an advanced copy to your email address. Enjoy!

Q: Hi doc,

i wonder if it is possible to stay keto with a 50g glucose post-workout
shake, and zero or fibrous carbs the rest of the time? Because i would
not want to compromise my muscle growth during this keto-cutting phase.

Best regards,
Allister

A: Hey Allister, you really don't need to worry about staying ketogenic when you go low carb. That was one mistake of the old Atkins plan. Although being ketogenic does ensure that you're burning fat, that is more critical for those trying to lose body fat without exercise. If you workout regularly, you don't need to be so restrictive with the carbs, as the workouts deplete your body's stored carbs (glycogen). So yes, I would recommend going with some fast carbs, like 30-40 g of dextrose, with your postworkout protein and sticking to fibrous carbs the rest of the day.

Q: Hi Mr Stoppani! I tried for the very first time the "cross body
dumbbell hammer curl" in my workout routine: well, i've to admit that
it's great! (also for the core training).

A: Hey Michele - Yeah, the cross body hammer curl is great for building the long head of the biceps, the brachialis, and because the weight moves in front of your body and towards your opposite side, it also helps to work the core.

Q: Hi Dr.Stoppani,

I just discovered M&F a few months ago in my country n loved it! All
your articles has been awesome.I only started weight training a few
months back.would really appreciate if u could assist me on a few
questions.

1) I am 5' 7,weigh 145lbs.My chest is 34",unfortunately so is my
waistline. I am looking to bulk up,and am considering taking weight
gainers,as my daily calorie intake is insufficient.At the same time,I
am worried about my waist line.Some have advised to bulk up first then
trim the fat/waist later.If I start trimming fat first,then I wont be
able to bulk up.

So,which way should I go first?Lose the tummy or bulk up first?

2)If I do take weight gainers,some recommended to take half at pre n
half post workout meal.Is this correct?If I do take it this way,do I
still need to eat carbs on the pre n post meals,or does the carbs in
the gainer covers the carb requirement?

Thank you very much for your time.
Jessel

A: Hi Jessel - I would tell you to lose the fat. The last thing you want to do is gain more body fat as you put on muscle. Because you are new to weight training , you will be able yo build muscle and drop body fat. The key is keeping your carbs low (about 1 gram per pound of body weight each day) and protein high (about 1.5 grams perpound of body weigt per day.

I would suggest you don't use a weight gainer. Those are mainly for thinner guys who do not have an issue with body fat. Instead, use a low-carb whey protein powder. Take 20 grams within 30 minutes beforr workouts along with 2-5 grams of creatine and 2-3 grams of beta-alanine. Those 2 supplements will further help you add lean muscle mass while dropping body fat. Within 30 minutes after workouts, take 40 grams of whey, along with the same dose of creatine and beta-alanine, and 40-60 grams of fast carbs such as white bread or sorbet.

Q: Hey Dr. Jim!!!

Thanks so much for all the tips you've provided throughout the years
(and thanks for putting my post workout shake/cardio question in
FLEX!!! That made my month!!)

Anyway I've got a question about the flat barbell bench press.  My
bench weight's pretty pathetic. I've got pretty long arms, so I've
always struggled with the move.  I've tried just about everything I can
think of--going heavy for low reps, lightening up and sticking within
8-12 reps, high volume, low volume, adding bands, switching to westside
barbell style powerlifting, using dumbbells and machines, and the list
goes on.  First and foremost, this isn't an ego thing.  Sure it sucks
seeing guys at the gym who look like twigs yet they warm up with my 1
rep max....but that's not what this is about.  I know that big weights
equal big muscles and my chest is lagging behind the rest of my body.
I follow the diets you post in the magazines and I'm consistent with my
training and supplementation.  I've been training for over three years
(while correctly adhering to smart training splits and a sound diet).
I'm making good gains in every area except my chest, so something's
wrong.....

I'm not a strong person in general and my squats and deadlifts aren't
anything to brag about either--but those lifts are steadily increasing
as is the mass in my legs and back--so I'm not complaining there.  My
chest isn't growing though and I've got one solution that makes sense
to me but I've never tried it because I know it's frowned upon....what
do you think about reducing my range of motion?  I mentioned I've got
long arms and when I touch the bar to my chest the angle of my elbows
is so acute that it's tough to get that weight moving.  However, I know
I could bump up the weight by a good bit if I stopped maybe 4 to 6
inches from my chest.  Sorry for the long intro, but here's the real
question:  Would you recommend this to me?  If not, do you have other
suggestions (other than "be patient Joe" LOL!)?

Thanks again for everything.  Your articles are great!

Joe (Maryland)

A: Hey Joe - Good to hear from you, and I hear you. I'm about 6'1", I'd actually be taller if my spine wasn't so messed up (check my previous blog post to see my disaster of a spine), so my arms are pretty long too. That hampers my bench press strength to some degree. At any rate, yes partial rep training can be an effective way to increase y our bench press strength. Shoot me an email at my gmail account and I'll send you a copy of an old article we did at M&F on increasing bench press strength with partial reps.  

Q: Hey Doc,
Thanks for the great advice.  I'm having trouble coming up with the
amount of cals, protein, carbs and fat I should be taking in each day.
My current weight is about 180-183 lbs with 6.5-7.5% body fat, and my
normal weight is  around 190-200.  My goal is to now put on muscle so I
am back at my normal weight while maintaining or lowering my BF a bit
more.   What should my caloric, protein, carb and fat intake be in
order to do this properly?

A: Hi Joe - Shoot for about 3000-3200 calories, 250-300 grams protein, 200-250 grams of carbs, about 80-100 grams fat.

Q: Jim you have a lot of great information man.  Should I take my
creatine, animos and glutamine on my off day? 

A: Hey Rick - Thanks! Yes, take them with breakfast.

Q: jim,

I have a question I am having trouble gaining size and being real cut.
I am 29 6'2 210lbs. I am kinda on the slim size. I dont know my bf %
but I do have bf around my stomach and chest. I would like to get to
about 245-250 but i wanna be real cut at that weight. Like batista and
randy orton with the wwe. they got size and real cut at the same time.
i dont really have a workout plan or meal plan. could you help me out.
trying to get ready for the spring/summer 2010.

A: Hi Terrell - go to www.muscleandfitnesstrainer.com or just click on the M&F tab above. That's our free site that will build a diet and training program based on your goals.

Q: Hey Dr Stoppani,

Thank you for your RAW series...your knowledge on nutrition and
exercise helps so many...it is much appreciated.

I have a question...more of a request I suppose.  I was wondering if
you could take a look at my current training regimine and offer any
advice or training tips.  I am 24, 5'11'', and 180 looking to pack on
around 10 more pounds of muscle.  The only thing I am currently taking
is Optimum Nutrition Whey Protein immediately after workouts and in the
morning.  I know I need to eat lots of quality protein for muscle mass
gaining but I was wondering if my training regimine would suffice for
this type of gain.  As you will probably see there are a lot of M&F RAW
exercises here. 

Your time is much more than appreciated, 

AL
Chest/Back day
            CHEST
1)       4 sets of flat bench press 6-10 reps
2)       4 sets of dumbbell incline bench press 6-10 reps
3)       3-4 sets of cable crossovers 10-12 reps
4)       3-4 sets of decline bench dumbbell flies 10-12 reps
5)       2 sets of drop set bench press 
BACK
1)       4 sets of Lat pull downs 6-10 reps
2)       3-4 sets of Rows 10-12 reps
3)       4 sets of behind the back barbell shrug 10-12 reps
4)       3-4 sets of lying T-Bar rows 8-10 reps
5)       2 sets of Bent oover dumbbell rows 8-10 reps
6)       3-4 sets of Deadlifts 6-10 reps 
Bicep/Tricep day
            BICEPS & TRICEPS
1)      4 sets Incline bench dumbbell curls (6-10 reps)
2)      4 sets of weighted dips 8-10 reps
3)      4 sets of seated barbell curls 6-8 reps
4)      4 sets of close grip bench press for 8-10 reps
5)      3 sets of concentration curls with forced reps
6)      3-4 sets of triceps pushdowns with triceps rope 8-12 reps
7)      3-4 sets of weighted pull-ups
8)      3-4 sets of lying triceps extension (30lb dumbbells?I would
do 35s but we only have 1 35lb dumbbell) 8-12 reps
9)      I will finish off bi/tri day with 3 sets of back to back
standing barbell curls and immediately do overhead dumbbell extensions
10-12 reps to get a nice pump going

Shoulders/Legs day
            SHOULDERS
1)      4 sets of machine overhead shoulder presses for 6-8 reps
2)      4 sets of dumbbell shoulder press for 8-10 reps
3)      3-4 sets of front dumbbell raises
4)      4 sets of bent-over dumbbell rear delt raises 8-10 reps
5)      3-4 sets of upright rows for 10-12 reps
LEGS
1)      3-4 sets of barbell squats 6-10 reps
2)      4 sets of leg press 8-10 reps
3)      4 sets of leg extensions for 10-12 reps
4)      4 sets of seated calf raises for 10-12 reps
5)      3-4 sets of dumbbell single leg lunges
ABS
I will train abs 2-3 days a week.
1)  3-4 sets of knees on the floor cable crunch for 20 reps
2)  3-4 sets of weighted decline bench situps  for 20 reps
3)  4 sets of crunches for 50 very fast reps
4)  3 sets of weighted side bends

A: Hi Al - The one thing I would recommend is splitting up your chest and back day. That's a LOT of work in one workout. I'd suggest pairing chest and triceps and back and biceps to reduce some of the work.

Q: Hey Jim,

How can I hit the long head of my tris without doing overhead presses?

A: Hey FH - Lying triceps extensions will work well for that.

Q: hi there jim,
i was wondering since it is always good to mix up your lifting, would
it be a good thing to constantly mix up your cardio? all i do is the
stationary bike because of my injury, but should i mix up hiit with
regular intensity from time to time? or should i stick with hiit
solely? my goal is to lose fat and gain muscle
thanx alot!

A: Hey Steven - I would suggest sticking with just HIIT to really burn fat and gain muscle.

Q: hey jim,
hope everything is going well.
i have a question about nano vapor, is it okay to add a scoop of
protein to it before your workout. i will probably add a scoop of
optimum nutrition to it if it is okay to because it looks like you have
to be very careful about how you use it.  thanks for taking the time to
answer my question.

roger

A: Hi Roger - Keep your NaNO Vapor separate form your protein powder by 30-60 minutes

Q: hey jim,

 I didn't get the July M&F issue so i was wondering if you can tell me
the 4 week hiit training program thanks doc and your my official go to
guy for training.

A: Hi Jasaun - The HIIT program is on the M&F Trainer site.

Q: hey again!
i was wondering if you could give me some knowledge on how to read
nutritional labels. thanks!

A: Hi Steven - I apologize, but it's kind of hard to walk you through that in this format. I'm not sure what part of the labels is giving you trouble.

Q: hey jim,
huge huge fan of the magazine and your blog! loads of great info. You
and your team def. give the average body builder the added support and
inspiration to keep at it!

today i have two questions regarding my nutrition. i have come to
understand that this is really where your gains are made and lost. for
the last two months i have been engaging in a new program involving
pyramid style set, its high weight and high volume. 4-5set 6-12 reps.
my question is i noticed towards the end of my split i am very wore
out. i do mon/wed/fri/sat/sun on and off tue/thu  on my on days i
consume somewhere between 185-200 carbs 50 at breakfast(fruit and
oatmeal) 25 pre/50post(waxy maize) i thinking of increasing my carbs to
the range of 250 i was wondering if it would be better to add more
carbs at breakfast or before my workout. the rest of my carbs after my
post workout shake consist of veggies/brown rice/100 whole wheat bread
bringing the total to 200. Secondly i was wondering if instead of carbs
could i use MCT's as a means to increase my energy levels for getting
through my workouts and if so would it be better to consume with my
breakfast or pre-workout? thx for the advice and taking time to provide
all of us out here with your loads of information!

my weight: 140
Height: 5'8
Body Fat: 7%

A: Hey Ryan - 50 g of carbs at breakfast is plenty. I would increase the carbs at lunch and a little before workouts. You could even boost your carbs a bit postworkout to aid recovery so you have more muscle glycogen for the next workout.

I did my masters work on MCTs. Yes, they can help you to increase energy during workouts without adding body fat. Take the MCTs about 1-2 hours before workouts.

Q: Dear Jim,

I was wondering how to reduce the amount of water weight I have. I feel
like I have gained waterweight and not fat since i am a relatively hard
gainer, and I am left with a bloated feeling a lot of the time, and
don't have much definition or hardness of muscle. Do you recommend
using a diuretic, a sauna, or what are your thoughts? I heard that
diuretics can result in loss of strength and muscle. I also was
wondering what your thoughts were on weight gainers? are they more than
just protein and carbs? I slack off on breakfast and was wondering if
taking a weight gaining shake in the morning would help me out there.
What are your favorite weight gainers? Thanks Doc

A: Hi Jordan - Water weight tends to be a transient thing. SO if you are chronically holding water, you need to address what you are doing to cause the water retention. A quick fix like a natural diuretic, won't fix the issue. I only recommend weight gainers for those who are on the thin side and have difficulty adding weight. For you, I would suggest a meal replacement shake for breakfast. Check out bodybuilding.com and search for MRP.

Q: dear jim
i am obsessed with your raw videos! watched all of them over and over
already!
i injured my back recently during my football game. i was told by my
doctor to stay away from lifting for at least a month, preferably two.
i am afraid all of my hard work and progress i have recently made will
disappear in  no time. i weigh 220, and i am bulky and solid. since i
cant lif weights, ius there anytrhing i could do to my diet to maintain
my mass and solidity? the doc said that stationary bike is fine, so i
plan to do lots of HIIT. is it possible that with a tweak to my diet
and lots of HIIT that i can lose fat and keep my body within this amt
of time? please help!

jack

A: Hi Jack - I suggest you up your protein to 1.5 grams per pound of body weight per day, drop your carbs to less than 1 gram per pound and be sure to take creatine and beta-alanine. CReatine has been found to reduce muscle loss during inactivity. And beta-alanine was found to increase muscle size in men doing just HIIT with no weight training.