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Page 2


Hi Lee,

I need some advice on a couple of things. I got mono last year through december-january. I got really depressed for awhile cause I couldn't lift, I even had to quit wrestling my SENIOR year! Well school has gone and since I got over mono I hit it hard, but as of lately or the last month, my motivation has plumeted. I use to be known as the "guy in school that looks like he took steroids", to the "guy who forgot how to lift". I am still a good size and get alot of approachers saying I'm big but not as much as I use to. I use to way close to 220, now i'm 195. I recently started your bench program, and must say it has been great for my motivation. My question Lee is how do you find motivation techniques every now and again to keep you going. I find it hard to put myself in the gym, but once I do I love it, or sometimes I dog it and say okay its only 8 more sets til I can go home. To me thats just pitiful. My old self would of slapped me upside the head. I'm still a big guy, but I need my old "HARDCORE" energy. Can you help me find it? I know thats a wierd question to ask, so any help would be much appreciated.



Hi Mark,

We have all been through times when we are not as motivated as we should be about our training. Here are a few tips that you can use to help give you that much needed "kick in the ass".

Find a good training partner. Preferably someone who is stronger then you are. By having a good training partner you can help motivate and encourage each other to improve.

Get involved in some sort of competition. It can be wrestling, powerlifting, bodybuilding, football, etc. Competition brings out the best in people. You will train harder and make better progress if you are working out for a specific reason rather then just going to the gym to "keep fit". Get out and see local bodybuilding and powerlifting contests. I love to compete and I love to watch others compete. After seeing a seeing a contest I get all excited and pumped up and I can't wait to get back in the gym.

Change your workouts frequently. If you are doing a set routine and it is not working (i.e. you are not getting stronger) change it. I personally vary my workout routine every few weeks. This helps to keep your body growing and prevents boredom from doing the same thing over and over again. I have a great workout article that you should read at: http://www.leehayward.com/workout_programs/index.htm

Set some short term goals and work hard to achieve them. One goal that you can work towards over the next few weeks is to get your bodyweight over 200 lbs. again. Focus on making small gains on a regular basis. Such as adding 5 lbs. to your big lifts each month (i.e. squat, bench, dead lift). If you just did this that would add up to 60 lbs. per year.

Learn as much as you can about training and nutrition. Read books, magazines, websites, watch videos, go to seminars, etc. The more you know the more things you can apply to your own workouts to keep making steady progress.


i have 2 minor questions

1.) Is it ok if i listen music while working out?

2.) i like to work the abs at night then go to bed after, it seems to be working but is that a bad thing to do?

Thanks for your time, i have been on your site awile and it was a real help.


Sure it is ok to listen to music while working out. At every gym that I have ever been in they always have music playing. In some gyms it almost feels like you are walking into a night club because they have the music playing so loud.

Yes, you can work your abs at night before bed. There is nothing wrong with doing this.


Hi Lee

My name is Shaheed and I hope you will find time in your busy schedule to deal with my problem. I am 33 yrs old and have been training for about a year or two. I've been at gym for 3-4 days a week and have been taking a Protein/Carbs drink with 5ml of Creatine straight after every work-out. Things has been going ok, but "Ramadaan" (Fasting) is coming up. What do I take or drink during this month as we are not allowed to pass anything over our lips between sunrise and sunset. Also if you can help me with other suggestions aswell.




Hi Shaheed,

You are going to lose a bit of size and strength during this month. There is just no way around it. But it will quickly return once you resume normal eating again. To help maintain as much muscle as you can you should cut back to training only 2 days per week since you are not eating and drinking as much you will need more rest and recovery time. When you workout make sure you do so in the evenings (or early mornings) so you can drink a carbohydrate drink during your workouts, such as Gatorade, and have something to eat afterwards. Make sure to eat as much food as you can during the night and early morning.


hello Lee

my name is Danielle and ive just startd out at the gym, im trying to improve my upper body strength for my sport which is judo.

my one concern is i have to do a lot of chest work and im scared that i will lose my natural assets to this program. I read in a bodybuilding book that this wont happen but ive seen too many pictures of muscle bound woman that say other wise.

and that if they do have breasts they are usually the plastic kind...not for me im afraid and besides i can afford it hahaha lol.

please reply to me as seeing what you have gone through to get where you are and the countless experiances you have had im sure you know the answer of this most probably common question..

hope to hear from you soon

many thanks



Hi Danielle,

Weight training will not make you lose your breasts. But getting really lean will. The breasts are mostly fatty tissue so when a woman loses a lot of bodyfat, the breasts will get smaller as well. The pictures that you have seen are most likely of fitness competitors and / or bodybuilders who have to be very lean for competition. That is why they "have no boobs" or they have implants.


Hi Lee,

I am 45 and in average shape, and recently started having very severe stomach gramps after doing sit-ups (like a charlie horse in your leg). They are very painful and are stopping me from doing stomach work. Could you explain wether this is a dietary problem or a stretching issue or maybe some physical problem.



Hi Greg,

I usually get muscle cramps like you described if I don't take in enough sodium (i.e. salt) in my diet. I sweat a lot during my workouts so I have to add salt to my food. I even add a couple shakes of salt to each of my protein drinks. By doing this I avoid muscle cramps and have more energy for my workouts.



I would like to know, how big can a person get only with the help of supplements? most of the people say that only steroid can make you big, but i would not want to take steroids. So to what extent can the human body grow with the help of proper workout and proper diet with supplements?


There is no set answer for this. Some people are naturally bigger and stronger then others. For example, I have a good friend who doesn't even workout, but his job involves a lot of physical labor. He is 5'10 and weighs a solid 260 lbs. He has never taken a supplement in his life, never worked out. But he is as strong as a bear.

Some Sumo wrestlers get up to 500+ lbs. granted they have a lot of bodyfat, but even if they had 200 lbs. of bodyfat, that still leaves them with 300+ lbs. of lean muscle mass.

I know a powerlifter who was the first man in the CPU (Canadian Powerlifting Union) to bench press 600 lbs. at a bodyweight of 258 lbs. in a drug tested event. I know for a fact that he is drug free. He is from a very small town that doesn't even have a gym, he works out in his basement on home made gym equipment that he welded himself.

I have personally been able to get my bodyweight up to 230 lbs. with out using any steroids and I am only 5'6 tall.

I don't know how big or strong the human body can become. But every year we are seeing new records being broken, even by natural athletes in drug tested events.


Hey Lee,

I've had two questions that have been bugging me for months now. The first one, I am 5'5, 145 lbs., 16 years old, and kind of chubby.

My brother is an inch smaller than me and he weighs 150 lbs. while having a slim body. What's up with that?

The second, my fat tends to cluster near my chest making me look like I have gynocomestria. But I think it's just because I'm chubby. How do I get rid of it other than cardio?




Hi Mark,

Your brother must have lower bodyfat and more lean muscle then you do. Muscle weighs more then fat, but is more dense and takes up less space. So this will give the appearance of a leaner, slimer body even though he is heavier.

Sometimes excess fatty tissue in the chest area is not from lack of working out but from higher then normal levels of estrogen. If you have signs of gynocomestria one product that you should seriously check out is ErgoPharm Skulpt.

This is an anti-estrogen spray that is applied to the chest area. This suppresses estrogen in the breast glands and surrounding fatty tissue. The result is a leaner and harder looking chest.


Hello Lee,

I have been lifting weights for awhile now, and I am in high school years old. I wanted to know answers to a few questions, and if u could answer them that would be appreciated. First of all, what are the effects of smoking marijuana on my body as far as strength and weight lifting goes. Also, does weight lifting stunt my growth, causing me to turn out shorter than i would be if i had not weight trained? Also, i would like to know, what type of body is the strongest, meaning for example, why is it that a individual who lifts weights to compete for strength can easily be beatin up against say a boxer.

I would really appreciate it if you could answer these questions.
Thanks for your time.


Here are the answers to your questions:

what are the effects of smoking marijuana on my body as far as strength and weight lifting goes.
- marijuana will lower your testosterone levels and limit your size and strength gains.

does weight lifting stunt my growth
- no

what type of body is the strongest, meaning for example, why is it that a individual who lifts weights to compete for strength can easily be beatin up against say a boxer.
- generally the bigger someone is the stronger they are as well. But a persons training, back ground, etc. will have an effect on this.

As for a strength athlete and a boxer you are talking about 2 different sports. Yes a trained boxer could beat a weight lifter in a fight. But that weight lifter would beat the boxer in a lifting competition. You are comparing apples to oranges.

If Michael Jordan and Mike Tyson played one on one basket ball who do you think would win?
If Michael Jordan and Mike Tyson got in the ring for a boxing match who do you think would win?


Hi my name is stephanie i will be 30 in a few months 5 weeks ago i started a gym and a complete walking program of my own i belive i might of weighed 225lbs when i started but not to sure.i am now weighing in at 215 lbs so i think i might of lost anywhere from 5 to 10 lbs and have lost at least a half a pant size.this is my schedule please let me no if there is anything else that i could do to loose weight faster i have two kids and have a huge huge belly i started at 115 lbs before pregnancy eight years ago i am 5ft 4inches to almost 5ft 5..lol ....

mon tues thurs fri i walk 30 minutes to the gym which is two miles there and two miles back i use a pedometer i belive its called 40 min work out mon and thurs is back and chest tues and fri is legs and arms belly...on those days i also walk 6 miles a night which is two hours of walking.

wed, sat and sun i usually walk from 2 to 3 hours a day on each of those days i dont eat past 6 pm anymore and have cut my eating alot out of junk and been trying to get in three meals eating lot of turkey burgers,tuna,chicken,carrots,yogurts, and i drink tons and tons of water .i do have a trainer at my gym who works with me each time but i just feel with all that i am doing that i should be seeing more results then i am i mean i am walking 10 miles almost everyday.if you could give me any other pointers on how to loose more belly fat or if you have a better eating diet to follow i would love for you to pass it on to me.i sometimes feel if i had a certain food to eat at each meal and just eat that always i would do better if you understand what i mean ...like eggs for breakfast certain item for snack , certain thing for lunch another certain snack then supper.i dont no.maybe i am just jumping hte gun everyone tells me it gonna take a good year loose all this fat.i was hoping by xmas which would be like 9 monts to loose all of it...any advice you have would be great.ty so much

stephanie landis


Hi Stephanie,

You are making excellent progress, all you need to do is be consistent with your plan. To lose a lot of bodyfat will take time. If you stick with your program of healthy eating and regular exercise it will take you about 6 months to get your bodyweight down to the 150 lb. range.

You should weigh yourself once a week at the same time each week (i.e. every Saturday morning after using the bathroom). Aim to lose at least 1 lb. per week. If you are consistently losing weight each week then keep doing what you are doing because it is working for you. If you are not losing any weight then you will need to increase your walking or cut back on your food intake slightly until you do lose at least 1 lb. per week.

You don't need to follow a super strict diet, just make good food choices and do some exercise every single day. Make sure that you can stick with your program for the long term, it has to become a part of your lifestyle that you can comfortably live with. I don't want to see you go all out for a couple months and then quit because you can't keep up with everything. This happens to 99% of the people who try to lose weight, they do too much too soon and then quit shortly there after because it was too much for them to stick with.

Don't try and force your self to lose weight, take it one day at a time. Eat healthy foods, and eat until you are comfortably full at meals, don't starve yourself or let your self go hungry. This is a sure way to set yourself up for failure. Focus on feeding your body the nutrients that it needs and then burn the excess bodyfat with daily exercise.


hi Mr. Lee

Hi you have great advices!, I have a question for you Mr. Lee. I have been workingout for 2 months now, I am 130 pounds, 15 yrs of age, and my achievement is to have a model like body, U know, a moderate body, not too thin, and not to big, defined, just like the models we see in television. How can I achieve a body like that? should I gain mass? how? Thank you very much for giving time to answer my question.

Thank you! always



Hi Nick,

To look like a model you still need to train hard and heavy just like if you were training for bodybuilding. You need to gain size and strength all over. You also have to do cardio on a regular basis in order to burn the fat to show the muscle underneath. You need to eat a good wholesome foods and avoid eating sweets and junk foods as they do not provide much nutritional value and will be stored as bodyfat.

I have a good article that you should read at:


Is there a secret to bodybuilders great looking skin? How do they stay acne free? Because hormones and testosterone is a factor in acne.Thank you,



Hi Sara,

Bodybuilders tan up and use artificial tanning products and body mark up before competition. That is why their skin looks dark and healthy.



I was wondering if u can answer a few questions for me. Well i want to loose weight, but i want to know, if i loose weight using the bycicle and the treadmill, will my butt and chest get smaller? (i weigh 165, im 5'5" , and i am 15 years old. ALso, i was wondering how many minutes/days should i spend on the bycicle and treadmill in order to loose weight.WIll it alsom help me loose weight in my pper body? Well i thnak you so much for reading this email, and im sorry if i asked to many questions!



Hi Patricia,

When you lose bodyfat you lose it from all over your body (i.e. stomach, legs, upper body, etc.). You should do at least 30 minutes of exercise per day to help you lose bodyfat. This can be a 30 minute walk, bike ride, treadmill, etc. It really doesn't matter what type of exercise you do as long as you do it for at least 30 minutes everyday.

To help you lose bodyfat you will have to avoid eating junk food and focus on eating good healthy foods. Have 3 meals per day. Don't skip meals. You need to eat healthy foods in order to help lose bodyfat and maintain good health. You should also drink lots of water during the day. This will help you lose bodyfat. Drink a glass of water with each of your meals. You should take a bottle of water with you to school each day.



I have a few questions, and I was wondering if you could help answer some some of them.

1) I was wondering which muscle groups you use when you throw a punch, and what exercises could be done to gain strength in your punch.

2) I heard that if you want to gain strength in your muscles you should do low reps with heavy weights. And if you want to tone your muscles you should do a light weight but more reps.

I don't understand that, when you do allot of weight it tears your muscle, and when your muscle heals it gets bigger. So wouldn't you tone your muscles and gain strength when you do heavy weights?

Michael Henrico


Hi Michael,

When someone throws a punch (as in boxing or martial arts) it incorporates all major muscle groups of the body to some degree.

To extend the arm out works the triceps, shoulders, and chest.

To pull the arm back works the upper back and biceps.

The abs, obliques, and lower back work to help stabilize the body and to twist into the punch.

The hips, thighs, and calfs work for stability and balance.

So a total body workout such as the one I have outlined at: http://www.leehayward.com/workout_programs/index.htm will help to strengthen all the muscle groups used with punching.

All we can do to change our bodies is build muscle and lose bodyfat. There really is no such a thing as "tone". A combination of heavy and light weight training works best for muscle growth. Heavy low rep training works the fast twitch muscle fibers, lighter high rep training works the slow twitch muscle fibers.

Whether a person gains weight or loses weight is mainly determined by diet. If someone eats more calories then they burn they will gain weight (along with proper training the majority of this weight gain will be muscle). If someone eats less calories then they burn they will lose weight.



my name is Richard and i'm 5'6 tall and 135lbs. I work out 3 times a week. I want to become much bigger and weigh 200 lbs but i'm worried that i might become too heavy for my height and probably cause strain on my heart. I've done some research and found that 165 would be my ideal weight but i really want to be bigger because i love ho the muscle looks when it's bigger. It looks more stronger and it show out the defination more, making it appear more powerful.Can you help me out?



Hi Richard,

Those height and weight charts are not accurate for muscular people. You can be in excellent health and still be much bigger then the chart suggests that you should be. I am 5'6 as well and I am currently 230 lbs.


Hey Lee,

I am a 42 year old police officer and have been working out for many years. Although I really don't have a lot of size I have an athletic body.

I am getting married in 6 months and I am following your 5 months cutting up/training program (http://www.leehayward.com/art12.htm).

This is the first time ever attempting something like this. I am afraid I will lose any size that I have but then again I have to get rid of some of this fat around my waste.

I am 5-11 and 200 lbs. I do not look bad at all but for the wedding and honeymoon I really want to be cut.

I have been following your program word for word since January 1st. I see a little difference already in my face.

Will that program really work for me? I am excited to get cut up. I wake up everyday at 4am and I am in the gym by 5. I work out until 5:45 or 6:00, shower up and get in uniform. I do cardio on my non lifting days and sometimes I go back to the gym at night to do cardio.

I have cut my carbs VERY low. Please tell me I am on the right track.

I am in New Jersey, where are you based?




You will lose some size, this happens to everyone when they lose bodyfat. But you will look and feel much better when you are lean and cut. I know from personal experience that in bodybuilding contests I always look my best when I feel skinny. When I feel big and strong I am usually a bit bloated and carrying some extra bodyfat.

Don't go too low with your carbs, eat at least 1 gram of carbs per pound of bodyweight each day. It is not nessecary to go any lower then this.

I live in Newfoundland, Canada.


Mr. hayward,

I'm a female, age 43, 118lbs. Not were I would like to be. I would like to gain at least 10 to 15 more lbs. what can I do?

Currently I don't exercise. I walk a lot on my job, but not for training. I'm about to turn 44 in a couple if months, have a grandson that I'm currently keeping, plus I have a 6 year old daughter. I'm always on the go and a lot of times do not get the proper meals that I need in order to gain. On top of all that, I have a fast metabolism. I'm 5'6, weigh 118 lbs. I once weighed 130...before children. I would love to get back to that point. At work from 6am-2pm. A cup of coffee or cocoa and a snack from the machine first thing in the morning. For breakfast, a bowl of cereal or instant grits and bacon. For lunch, some leftovers from home, or another snack from the machine. I'm a security supervisor and am not able to leave the building for a good hot lunch. At home in the evenings I will have a hot meal. Sometimes on the go and have to grab something from a fast food restaurant. This is an everyday thing. I am not trying to become a body builder, but just need to gain.



In order to gain weight you need to eat more calories then you burn off during the day. An easy way to get extra protein and calories in your diet during the day is with protein drinks and protein bars. You can take these to work with you. For example, instead of having a snack from the machine, have a protein / meal replacement bar. This is much healthier and it will provide your body with protein, carbs, vitamins, minerals, etc. that it needs.

Not only are protein supplements easy and convenient. But in most cases they are also a lot cheaper then high protein foods such as meat, chicken, fish, etc. To show you the cost savings of protein shakes just look at this example.

5 lbs of Optimum Nutrition Whey Protein = $29.95
This gives you 80 servings of 22 grams protein ($0.37 per serving)

To get the same amount of protein in meat you would have to buy about 30 big steaks which could cost about $100, or more, depending on the quality of meat you buy.

For protein drinks I recommend "Optimum Nutrition Whey Protein" For protein meal replacement bars I recommend "SportPharma Promax Bars"

For lunch at work you could:

Cook foods such as chicken, beef, turkey, rice, pasta, etc. ahead of time and put them in a Tupperware container to reheat in the microwave. Make sandwiches such as tuna, roast beef, turkey, etc. Mix a protein shake and take it with you in a thermos or shaker bottle. Take protein bars for snacks. Take fruits and vegetables i.e. apples, bananas, carrots, etc.

Eating right is not that difficult it just takes a bit of planning ahead.

You should also check out some of the local fitness centers in your area. Just working out 2-3 days per week will help you build lean muscle, improve your strength, and energy levels. A lot of places now offer day care services while you workout. This is a great service for busy parents who want to keep fit. At the YMCA / YWCA they have day care services. And they also have volunteer personal trainers at the gym who will help you get set up on a fitness program and will answer any questions that you may have.

If you have a friend to workout with that will even make it more enjoyable. I personally workout with my wife 3 days per week. We have been doing this for years and we both really enjoy it.


What causes post exercise muscle soreness? What can you do about it?


There are all kinds of theories about what causes muscle soreness. But generally when someone starts a new workout routine they will have some muscle soreness afterwards. As your body adapts to the workout routine and gets better conditioned you will experience less muscle soreness.

You do not have to get sore in order to make gains in size and strength. I rarely get sore after a workout anymore. The only time I will get sore now is if I try different exercise(s) that I haven't done in a long time.


how can i make my veins show in my arms when i workout ?


In order to see veins in your muscles you have to be very lean (i.e. 6% bodyfat for men, 12% bodyfat for women). By having a low bodyfat percentage your skin will be thin and you will be able to see the veins and muscle definition.

I have a few fat loss articles at: http://www.leehayward.com/six_pack_abs.htm


Hey Mr. Hayward,

My name is joe and I am 17 years old. I have been training for the last 3 years and hope to some day be a professional bodybuilder. I am the classic ectomorph. I was always really small. I have tried many diets and I have come to gain a lot of weight. In the last 2 years alone I have gained about 50 pounds. Though I still am not huge. I was always very skinny but I never had the natural low bodyfat that many have. I couldn't seem to get my bodyfat under 6 percent. I've never had a six pack show. I was about to change my diet around to about 1500 calories a day. I planned on working out with intense resistance training 4 times a week (dif. muscle group each time) followed by an hour of cardio. Also some ripped fuel in the morning first thing on an empty stomach. I am going to take in my bodyweight in protein each day through shakes and low fat foods like chicken tuna eggs and such. I am however fearfull that the cardio and low calories will cause me to lose the size I have gained. Before I start my new routine could you tell me if my routine is ok and if not what I should do. Keep in mind that I am only 17 and still in high school. This limits my training schedule. Thanks a million for your help. Great website by the way.

Joe R.


Hi Joe,

When ever a bodybuilder reduces calories to burn bodyfat they will almost always lose a little strength and muscle fullness. The opposite applies when trying to bulk up, they will almost always gain a little fat in the process. However, cycling dieting and bulking is the best way to become bigger and leaner. That is why competitive bodybuilders are the most muscular and leanest people in the world.

I am going to be honest with you, starting a diet program this close to xmas is not the best thing to do. It will be hard to resist all the goodies and home cooked meals, it is best to wait until after the holidays. When dieting to lose fat give yourself plenty of time, you can't starve yourself for a month and get a ripped six pack. It takes me about 3 months to get reasonably lean. And about 5-6 months to get in top shape for a bodybuilding contest. Start off slow and adjust your diet and cardio according to your progress.

Your goal should be to lose at least 1 pound per week. Weigh yourself once a week at the same time every week (i.e. every Saturday morning after using the bathroom). If you find that you are losing at least 1 pound per week, then keep your diet, cardio, etc. the same because it is working. If you are not losing at least 1 pound per per week, then you need to increase your cardio and / or reduce your carbohydrate intake slightly.

Do not go on a really low carb diet, you will feel like shit on a low carb diet and you will not even be able to think straight, trust me I have tried it and it is no fun. Always eat a minimum of 1 gram of protein and 1 gram of carbohydrates per pound of bodyweight each day. Do not go any lower then this.

I have a great article that explains how I go about getting in top shape for a bodybuilding contest at: http://www.leehayward.com/art12.htm


Hi Lee,

I recently started following your 12 week routine (week 4 starts today).

I am 51 years old, 5’ 7” 148lbs

I had a motorcycle accident at the end of January breaking my pelvis and my left leg and also four bones in my right foot. I also suffer from groin strain from the injuries. I am obviously limited in the amount of weight I can lift and restricted on what positions I can get into on some of the exercises.

At 51 what gains can I expect to make and how an I increase my cardio/fat burn as I can not run as much as would like and consequently have a fair amount of fat around my belly area? I use a treadmill and can generally walk/run for about 30min although it tends to be more brisk walking than running.

I also wondered about the question of protein intake. I have been using soya protein for some time. Is it effective or should I use the whey protein? I weigh about 148lbs at 5’7”. I have been trying to increase my weight for over a year now but seem to gravitate back to140lbs no matter what I do. If I increase my carbs it immediately bulks up my stomach area and not anywhere else so I always appear to have a “spare tyre” which I would rather not have.

My training times are always 18.00 ish as I work 8.00 till 17.00 and I feel this reduces the effectiveness of the routines sometimes because of tiredness. Can you tell me what is an effective energy improver. I take multi vitamins and minerals and glucosamine.


Ian (from England)


Hi Ian,

You can not bulk up and lose fat at the same time. You have to focus on one or the other. For your height and weight you should probably focus on gaining some size and strength for the next few months and then focus on losing bodyfat.

Increase your protein intake to 200 grams per day to increase hormone production and speed up your muscle growth. Eat 300-400 grams of carbohydrates to provide energy for your workouts and keep your muscles full of glycogen. Eat 80-100 grams of fat each day to help stimulate testosterone production and provides extra calories.

For protein powders I use Optimum Nutrition Whey Protein because it is cheaper then the other brands and it is very good quality. I use this just like any other protein food. For example, you could have 2 chicken breasts and you would get approx. 40 grams of protein. Or you could have 2 scoops of protein powder and get 40 grams of protein. One is not really better then the other, except protein drinks are much more convenient and usually cheaper then most high protein foods (i.e. meat). I usually have 3 food meals per day and 2-3 protein drinks per day. You can get Optimum Nutrition Whey Protein at: http://totfit.safeshopper.com/81/570.htm

Walk on the treadmill for 30 minutes, 3 days per week. You do not have to run, a brisk walk on an 5-10 degree incline will get your heart rate up and improve your endurance.

Over the next few months aim to get your bodyweight up to about 170 lbs. then you can cut back on your food intake and increase your cardio to lose any excess bodyfat.

I usually workout in the afternoon / evenings as well. I usually have 2 cups of strong coffee about 20 minutes before my workouts and this really helps boost my energy levels. Make sure to have a small meal that contains some protein and carbohydrates about 1 hour before your workouts to help keep your energy levels up.


I was just wondering if it was true that if you burn twice as many calories that you eat a day you will lose a pound a day?


Losing a pound per day is not a realistic, long term, weight loss. Initially when you start a diet and / or exercise program you may lose 5+ lbs. the first week. This will mostly from less water retention. After that a good healthy and maintainable weight loss goal is 1-2 lbs. per week. This may not seem like much, but by losing weight slowly and consistently by choosing to eat healthier foods and exercise more you will be able to maintain that weight loss for the long term.

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