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This is my first time to e-mail you and I have a question about the pro-hormone 1-AD. Is it safe to take? I am 32 years old 6'2 230lbs and I want to build muscle. Also how much protein should I consume each day to build muscle?




Hi Brad,

Pro-hormones are an effective way to increase your testosterone and boost your muscle growth safely. 1AD is an effective pro-hormone, I have heard lots of good feedback from people who have used this product. A good way to use this would be to take 1AD for a month, then take a month off before using it again.

During the time that you are off the 1AD you should use a good Tribulus Terrestris product such as "Nutrabolics HydroTest". This will boost your natural testosterone levels and help you keep the gains that you made while taking the 1AD.

To gain maximum muscle mass you should eat 300 grams of protein each day. This will provide your muscles with the raw materials that they need for growth and keep your body in an anabolic state. Eating a high protein diet is the best thing that you can do for muscle growth, and one of the most neglected.

I suggest that you use "Optimum Nutrition Whey Protein" this is very high quality protein and much cheaper then most other brands. Simply mix 3 scoops of protein powder with 16 oz. of water, milk, or juice. This will give you approx. 60 grams of protein per drink. Have 3 food meals per day and 3 protein shakes per day (one in between each meal).


Hey Lee,

My name is Mike, I was just checking out your site for the first and I have to say its great! Some good motivation going on here. I am rather a beginner with all this training, so I wanted to ask you a few questions on getting started up. Im 21 years old, 6'1, and weighing in at about 290 pounds. It's kind of hard to believe when looking at me but its true, I do hide it well but im tired of feeling like this and overall LOOKING like this! I've tried a few super low carb diets but feel rather sick when on them, so I just go off them and back to square one. Im looking into training with fitness and aerobics, very interested in weight training too. I'm interested in losing the majority in a fast way, I believe with the correct approach this can be achieved, but would certainly love to hear from you to get an opinion. I want to start out with the training, but dont want to overdo it at first. Would you recommend repetitions of 1 or 2 in the beginning? What would be the best approach from my standpoint? Also, about eating the right things. Im hesitant to go for the carbs because that adds pounds, and i see that you're recommending to people to eat at least 3-4 times a day, what would you recommend for me? I try to get myself to eat but honestly i eat maybe twice a day at most, i feel this is what really caused the weight gain, especially late in the day!

At any rate, I would love to hear from you, it would be a great motivational factor, thanks so much for your time, and keep up the good work on the website!



Hi Mike,

I have a couple great articles that will help you lose fat and get in good shape at:

This article explains how I go about losing fat and getting in top shape for a bodybuilding contest. I know that you don't want to enter a bodybuilding contest, but the diet and training tips in this article will work for you. After all, competitive bodybuilders are the most successful dieters, and when they are in contest shape are the leanest people in the world. http://www.leehayward.com/art12.htm

This article outlines a great weight training workout routine that you can follow. Start off light and gradually increase the weights as your strength and conditioning improve. This 12 week routine will get you in great shape. http://www.leehayward.com/workout_programs/index.htm

I have a personal training client of mine who is following this routine and eating plan and in just the first 2 weeks he has already lost over 15 lbs. and is making strength gains every workout.

It will take you at least 6 months to get in good shape. You just can't crash diet and get in shape in a month, it doesn't work that way. There are no quick fixes for losing fat, it just takes consistent weight training, cardio, and a healthy eating plan. If you stick with this routine you will make an amazing physical transformation.


I read in Flex that it is better to take Casein instead of Whey before workingout and bed because it stays in your system longer and if so what's the best to take and does it come in a power form at GNC or Altilios or where can I get it.



Optimum Nutrition Complete Protein Diet Drink Mix is a good source of casein protein. It contains casein, whey, and egg protein. Along with L-glutamine, essential omega-3 and omega-6 fatty acids, and vitamins and minerals. This is a great supplement for building muscle and for your overall health.


Hi Lee,

First off i would like to say thank you for your web site, its a gold mine in terms of fitness and bodybuilding. My question is about Hydroxycut, i know i am suppose to take 3 capsules, 3 times daily before meals. For the 1st 3 capsules is it safe to take it on an empty stomach? Usually i work out (weight training followed by 60 mins of cardio) before i eat, is it safe to take Hydroxycut before i work out? Or should i take Hydroxycut after i work out and just before my 1st meal. Is Hydroxycut as affective if i take it after i work out? Because it is suppose to give me extra strenght for my work outs.

Thanks in advance



Hi Mike,

It is safe to take Hydroxycut on an empty stomach. This is the way it is supposed to be taken, it will work better for fat loss when taken on an empty stomach. Take it 3 times per day, before exercise, and before meals.


Hey Lee,

I'm 180 lbs 5'8, 25years old. I want to seriously put on mass. Can you give me a diet/supplement schedule where I can take 300 grams of protein daily? I'm using Optimum nutrition's 100% Whey protein.


Here is a sample diet that will give you approx. 280 grams of protein per day. This works out to a little more then 1.5 grams per pound of bodyweight for you which is ideal for gaining muscle mass.

Eat this diet and follow the workout routine listed at: http://www.leehayward.com/workout_programs/index.htm and you will be on your way to a bigger, stronger, and more muscular body.

6 eggs (boiled, fried, scrambled, etc.) = 36 grams of protein
2 slices of toast with peanut butter = 20 grams of protein
glass of orange juice

2 scoops of protein powder mixed with water = 40 grams of protein

can of tuna with mayo = 30 grams of protein
bran muffin = 6 grams of protein
piece of fruit

2 scoops of protein powder mixed with water = 40 grams of protein

Large serving of meat (i.e. beef, chicken, pork, etc.) = 50 grams of protein
Pasta with sause = 10 grams of protein
salad with dressing

2 scoops of protein powder mixed with water = 40 grams of protein

bowl of cereal with milk = 10 grams of protein


mr hayward

im wandering if you could give me a few tips about gaining weight in muscle im 5"10" 180lbsi work out 4 times a week every muscle group once a week i take in 100 to 155 grams of protein a day i drink whey protein after a workout what else can i do to grow muscle groups i would appreciate any advice you can give me.



Hi Coby,

To gain size you need to eat more protein. A bare minimum of 1 gram per pound of bodyweight each day, and ideally 1.5 grams per pound of bodyweight each day. So for you this would range from 180 -270 grams of protein each day. If you made it a priority to eat no less then 200 grams of protein each day you would see good improvements within a month.

As for your training I have a great article / routine that you should check out at: http://www.leehayward.com/workout_programs/index.htm


Hey man i have been told buy alot of people that i have a super fast metabolize my weight stays between 130 and at the most { only once in my life } 140.I mean i eat and eat and eat pretty health for a 18 year old im about 6 foot tall weight bout 134. I no to try to eat ever 2 to 3 hours and i do eat between 4 to 7 small meals a day {like one small meal would be a peanut butter sandwich} I was woundering if it would be ok for me to eat anything that aint nailed down lol. I mean i eat manie weats for breackfast and maybe a a fast food biscut a half hour or a hour after that and then dearing the day i eat stuff like tv dinners and peanut butter sandwichs and apples and so on. Would it be ok for me to eat anything from a snack { kit kat bar or cookies not alot just as a small snack} or do i need to keep eating like i am im not geting even 2000 calories aday most of the time.

thanks for all

chris welborn


Hi Chris,

In order to gain size you need to eat at least 3500 calories per day. Eat lots of protein (for your bodyweight aim for 150+ grams per day) eat fruits and veggies for vitamins, fiber, etc. And for the rest, anything goes. It will be too hard to eat enough calories for muscle growth by eating only low fat foods. When I am trying to gain size I will eat burgers and fries, pizza, etc. to get extra calories and it works for getting bigger and stronger.

Because your metabolism is so fast you are not going to get fat. And even if you did gain some bodyfat in the process of bulking up, it wouldn't be too hard for you lose any excess bodyfat after you have gained some good solid size.

I did the same thing when I started getting serious about working out. I only ate low fat foods and I made little progress. It was only after I started eating anything and everything that my gains took off. Right now I am 230 lbs. at 5'6.


hey Lee.

i was just wondering the best way to take fat loss supplements. like breaks and cycles and which products you can take together and if one after the other to maximise results? im currently taking LA Muscle fat stripper and want to take sculpt too. im jus not sure on the combinations and whether i can take one bottle after the next. if u could clarify this it would be much appreciated.

many thanks
Kind Regards


Hi Charlotte,

The best fat burning supplement is the ECA stack. I know of lots of bodybuilders who have gotten lean and ripped using just ephedrine, caffeine, and aspirin along with proper diet and training. There are other products that I have found helpful for fat loss such as GABA and Guggulsterones but the ECA stack is by far the most effective fat burning supplement.

Just to give you an example, this is how I stacked fat burners for my last bodybuilding contest.

Each morning when I got up I had a cup of coffee and ECA (25 mg of ephedrine, 200 mg of caffeine, and 1 regular strength coated aspirin) along with 1 Guggulbolic capsule. Then I did 1 hour of cardio (walking, biking, treadmill, rower, etc.)

Around mid day before my lunch I would have a cup of coffee and ECA and 1 Guggulbolic capsule.

In the afternoon before my weight training workout I would have a cup of coffee and ECA and 1 Guggulbolic capsule.

Just before I went to bed each night I would have 3 grams of GABA mixed with a glass of water.


Hello Lee,

I have a question concerning losing weight while trying to get stronger. I'm 6'5 about 245 pounds, and I want to lose about 20-25 pounds. I was wondering if I started to take protein shakes would I still be able to lose weight. I've lost about 20 pounds already and gotten considerably stronger without the protein. I want to continue to see gains in my strength while still burning fat. Any help you could give me would be appreciated.

Thank you



Hi Tim,

Everyone who is trying to build muscle and / or lose bodyfat should supplement their diet with protein. It is very hard to get enough protein in your diet through food alone. A high protein diet raises your metabolism, allowing you to burn more fat, it doesn't cause water retention like a high carb diet can, and protein will satisfy your appetite more and make you feel less hungry. As well, protein supplies the nutrients needed to build lean muscle and increase your strength.

At your size you should be aiming to eat 300 grams of protein per day. Protein supplements will make it a lot easier and cheaper to eat this much protein per day. I personally 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 3 chicken breasts and you would get approx. 60 grams of protein. Or you could have 3 scoops of protein powder and get 60 grams of protein. One is not really better then the other, except protein drinks are much more convenient and cheaper then most high protein foods. I usually have 3 high protein food meals per day and 3 protein drinks per day.



I am working out at least 3 times per week. i was working out much harder and often but i got discourage. i'm normally rnning for cardio, kickboxing, or aerobic step w/weights. i have a set of dumb bells at home and use them about 3 times/week. my eating well it's been up and down, i don't do junk food, but i noticed i was loading up on the healthy stuff. I try to eat just fruit for breakfast, although right now i just don't wnat to eat because i'm afraid to put on more weight, i know i have to eat to burn, but it's hard. When i'm good i eat small meals, and now i try to get more protein, i don't eat red meat/pork. I like tuna, chicken, fish. i like simple meals nothing fancy. my down fall have been sweets, and i'm drinking a lot of soy milk, which i'm trying to cut back. i do like vegetables, i love them.
i'm not taking any fat burners, or stimulants, i just started taking vitamins yesterday from new vision it's a whole package. do you recommend any stimulants to get star it? I noticed that i get hungry at night and i try not to eat. I also love cheese and i'm trying to cut it. well as you can see i'm a mess so help,

thanks again


To lose bodyfat you need to do some cardio everyday. Each morning you should have a cup of coffee and then do 30 minutes of cardio before eating (i.e. walking, cycling, treadmill, etc.). Doing your cardio at this time will help you burn more bodyfat, your body will resort to burning fat because there is no food in your system to be used as fuel.

Try not to eat too much fruit, even though it contains vitamins and fiber, all of the calories come from sugar. And sugar can make you fat. You don't have to avoid fruit all together, but limit yourself to 1-2 pieces per day.

When you eat always have some protein. Never eat carbohydrates alone. Protein will slow the digestion of the carbohydrates and they will be less likely to be stored as bodyfat. When I am dieting a typical days eating for me will look like this:

- bowl of oatmeal
- protein drink

- can of tuna
- garden salad

- 2 chicken breasts
- 1 baked potato

- protein drink

- steak
- steamed veggies
- 1 cup of rice

- protein drink

If you get hungry during the night, have a small bowl of high fiber cereal with low fat milk. The fiber will help fill you up and satisfy your cravings without having to eat a lot of calories.

You should do more weight training. Working out at home with dumbbells is really not enough. Most people tend to get lazy when working out at home and they do not put out as much effort as they would if they were working out at a gym. I suggest that you join a local gym and go every second day for 1 hour. Start off doing a total body workout routine each time you go to the gym using the machines and equipment that they have available. If you need help with your weight training workout routine check out my article at: http://www.leehayward.com/workout_programs/index.htm


How you doin Lee,

First of all I want to thak you for all your advice, you give great advice, keep up the great work.

I want to loose about an inch, maybe an inch and a half of my belly, right below my naval. Ive done it before and I know your living lean program was a big part of my weight loss around my stomach.

My question is besides eating healthy, will taking the ripped fuel help me loose that estra pouch I have, or should I try xenadrine??? Or should I stay the old fashioned way and keep eating a lot of protien and low on carbs. I just want something to give me that extra kick. What do you recomend???

thanx for all your help.



Most of the name brand fat burners such as Ripped Fuel and Xenadrine no longer contain ephedrine (which is the main fat loss ingredient). Due to all kinds of bad media publicity ephedrine is getting a bad rap and is banned in Canada and in some U.S. states. But when ephedrine is used responsibly it is a safe and effective diet aid for people looking to lose body fat and boost energy levels.

I suggest that you save your money and just stick to the basic ephedrine, caffeine, and aspirin stack and avoid the name brand fat burners which are not as effective as they used to be.

You can get ephedrine at: http://www.leehayward.com/ephedrine.htm

Just take it 3 times per day on an empty stomach. Make sure to take them before cardio and / or weight training because they will help to boost your energy levels.





Hi Marc,

The only way that you can increase your body weight is to increase your calories. All the supplements in the world are not going to help you gain weight if you are not eating more calories then you burn during the day. I have a good article that you should read at: http://www.leehayward.com/howmanycal.htm

Here is the scoop on the supplements that I recommend and use personally.

I take whey protein powder. I use 5 lb. container of 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.

I take pure creatine monohydrate powder. I mix a teaspoonful of creatine with 2 scoops of protein powder and have this in the morning with my breakfast and after my workouts.

I take multivitamins twice a day with meals to make sure that I am getting all of the nutrients that my body requires to maintain optimal health.

The main thing is to eat a well balanced diet that includes lots of good protein foods (i.e. beef, chicken, turkey, fish, eggs, milk, protein shakes, etc.) and lots of fruits and veggies. This will provide your body with the nutrients that it needs to maintain good health and build lean muscle.

Weight Gainers are just protein + carbohydrate supplements. If you find that you can not eat enough solid food in your diet then you can add a weight gainer to help increase your protein and calories. It is easier to drink extra calories then it is to eat them.


i was reading your article on how to gain a pound of muscle a week. like you say i have reached a plateau in my lifting and i was wondering if that mucle will make a huge difference in the look and strength you get from dong the shake at night because you say it has to be 500 calories at each shake but my protein shake only has 240 calories for 2 servings of it. so will it take a lot longer for me to see results?


Try mixing a couple tablespoonfuls of safflower oil in your protein drinks. Safflower is a healthy oil that has a bland taste so you will hardly notice it. This will instantly add about 200 calories to each protein shake. I have used this technique personally to help get past plateaus and increase my size and strength.


I am 24 yrs old, 6'2"- 208 lbs and my body fat percentage is around 10-12%. I wanted to know if you could give me an idea on how to shed 10 lbs without loosing any muscle. What type of diet, execise, calorie intake etc. Also what type of exercises can i do to improve my vertical jump (i need to be able to slam dunk and move faster on the basketball court)

Thanks alot Lee I really appriciate it & keep up the good work

Martin lehman


Hi Martin,

The best way to lose bodyfat and add lean muscle mass is to eat 1.5 grams of protein per pound of bodyweight each day. This is not easy, but it works big time. You will need to eat 300+ grams of protein per day and no more then 200 grams of carbs per day. Don't worry about your fat intake, just avoid eating excess fat such as junk foods. Drink lots of water, at least 1 gallon per day.

Protein drinks will make it a lot easier to get 300+ grams of protein each day. I personally use the 5 lb. containers of protein such as: Optimum Nutrition 100% Whey Protein, EAS Simply Protein Complete Whey, ProLab Pure Whey Protein, and HDT 5 plus 1 Whey Protein. I vary the brands and flavors because each has a slightly different taste and I don't want to get board by having to drink the same protein all the time.

I usually have 3-4 shakes per day. I will mix 3 scoops of protein with 16 oz. of water, this works out to 60 grams of protein per shake (this works out to 180-240 grams of protein from protein shakes). The rest will come from high protein foods such as beef, chicken, turkey, fish, eggs, dairy products, etc. Eat a meal or have a protein shake every 2-3 hours to provide your body with a steady supply of protein, and to make sure that you can get the full 300+ grams over the course of the day.

For your workout routine I have a great article that you should read at: http://www.leehayward.com/workout_programs/index.htm
This along with practicing your jumping with plyometric exercises once or twice per week (i.e. jumping on boxes, jumping up stairs, jumping for height, etc.) will improve your vertical jump.


hi lee,

about two weeks ago, i weighed 220lbs at about 5'11. a friend of mine put me on a diet which consisted of eating small meals every 3hours. ive been eating vegatables and lean meats(such as turkey and chicken) that have alot of protien, and ive been eating hardly any carbs or fats. ive also done alot more jogging and stomach exercises and have also been trying to go to the "Y" so i can do some muscle building so that i look good. in the past two weeks ive lost about 14 lbs, and i can tell my stomach has slimmed a little but im not sure if losing 14 lbs should have made my stomach slimmer or not.. here are my questions:

1) am i losing lbs in fat or am i losing both fat and muscle?

2)how can i tell if im losing muscle instead of fat?

3)is it unhealthy to lose that much weight that fast?

4)what other kinds of exercises can i do?


When you start a diet and exercise program it is normal to lose that much weight in the first couple weeks. This weight is a combination of water and fat. Your weight loss will not so fast in the coming weeks. A good weight loss goal is to lose a couple pounds per week.

Make sure to eat good foods such protein (i.e. beef, chicken, turkey, fish, eggs, milk, protein shakes, etc.) and veggies. This will provide your body with nutrients that it needs to maintain lean muscle and keep you healthy. You should do weight training every second day. This will help you add lean muscle while you are losing bodyfat. Keep track of your strength gains, as long as you are gaining strength you are not losing muscle.

Instead of jogging I suggest that you go for 30-60 minute walk every day. Walking is just as good for fat loss as jogging, but it is much easier on your joints. When I am dieting I walk 1 hour every morning before eating breakfast. Doing aerobic exercise at this time will help you burn more bodyfat because your body will resort to burning fat since there is no food in your system to be used as fuel.


First i would like to thank you for creating such a great site it has helped me alot in getting lean. my question is, ok, i'm 16 years old, male, and i weigh 165 pounds, dont know my height, and well i'm working on my abdominals trying to get a six pack but i'm not sure how much i should be eating. How many calories, fat, carbs, and protein to maintain lose the fat in my stomach. this is my whole count of today


Is that bad or good, i'm not really sure??

and my other question is, i heard that working out in the morning is the best time but i could not spend much time in the gym in the morning, so if i go in the afternoon will i lose the same amount of calories/bodyfat as i will if i do it in the morning?? i was thinking about doing 30 min cardio in the morning, than in the afternoon do like 1 or 2 hours of weight training? is that a good schedule or should i do all my workout in the morning??




Hi Ben,

You should increase your protein intake to at least 165 grams per day. The easiest way to do this is with protein drinks. If you have just 2-3 protein drinks per day this will provide you with an extra 80-120 grams of protein each day. 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 should go for a 30 minute walk each morning before eating breakfast. I do this personally when I am dieting to lose bodyfat and it works great. Then in the evenings you can do your weight training. I have a great workout routine that you can follow at: http://www.leehayward.com/workout_programs/index.htm


which is better for muscles and everything?




Protein is more important then creatine for muscle growth. Muscle is made of approx. 75% water and 25% protein.


Hi Lee,

i was doing some research and i came across a lot of different answers, i was just wondering if i could get your opinion on how much fat intake you recommend each day for someone trying to get lean??? (drop about 10 pounds) a 5 foot 4 inches, 17 year old female, 115 lbs, takes 1 gram protein per pound of body weight (each day), 1 gram carb per pound of body weight (each day), weight training 3 days a wEEk, cardio 4 to 6 days a wEEk for 30 mins in morning before eating. i got back a reply from someone saying 9 grams is alright, but do you think that 9 grams is too little and un-healthy??? what is your recommendation???


Hem Asher


Hi Hem,

I personally do not measure my fat intake when dieting. I just keep it low by cutting out all obvious sources such as junk foods, fried foods, etc. But you should supplement your diet with flax seed oil to provide your body with essential fatty acids to maintain your health. You can mix a tablespoonful of flax seed oil with a protein drink, have it on top of a garden salad with low fat salad dressing, mix it with oatmeal, etc.

I you are eating 1 gram of protein and 1 gram of carbs per pound of bodyweight each day along with cardio and weight training you will lose bodyfat. It should only take you about 5-10 weeks at most to lose 10 lbs. of bodyfat.


Do I have to take creatine everyday? Currently for the last 3 months I'm taking 5 grams a day (cell-tech). It made my muscles fuller and I feel stronger. I ask some powerlifters in the gym...they said they only take it 10 days before the meet/competition. I dont want to take creatine unnecessarily everyday if I can can get the same result for less. What do you say?


It all depends on what your fitness goal is. A powerlifter needs to peak out their strength for a contest so they will train with out creatine and then load up just before a contest to help boost their strength for when they need it most.

I personally cycle on and off creatine. If I am going to be doing a heavy training cycle I will take creatine. Or if I am dieting I will take creatine to help maintain my strength while losing bodyfat. But I don't take it all of the time. I have a good article about creatine at: http://www.leehayward.com/art4.htm.


Hello Lee,

I have a question about protein can you help me out ?If you can my question is ,what eating protien dose ... and what happends if you eat too much, what happends to the left overs?Any info would be helpful .

thank you



Hi Tommy,

There are no side effects with eating protein, it is a vital nutrient that we all need. Protein is the raw material needed for building and repairing muscle tissue. A diet that contains plenty of protein will help you build muscle and maintain good health. Generally 1-2 grams per pound of bodyweight each day is needed for building maximum muscle size and strength.


Hi Lee,

I've been reading the Q & A's on your web site about gaining muscle weight. In one answer, you refer a guy who is 6' and 130 lbs. to a page that shows a sample bulk-up diet of ~3800 calories/day.

I'm 45 years old, 5'11", 168 lbs. and have been working out for years. When I graduated from high school I weighed about 130 lbs. and I'm probably around 10-12% bodyfat now, so I've gained some muscle over the years but people still tell me I'm skinny. I'm wiry but not heavily muscled. I'd like to gain more muscle in the upper body (doesn't everyone?). I've tried weight gain plans of various sorts before, working out hard, eating 6x daily, eating more calories than usual, getting plenty of protein, but what happens is I end up gaining fat around the middle. My jeans get tight around the waist and I eventually say to myself, "this is stupid - this isn't working" and quit eating more. So what's the deal? So many web sites tell you to "eat big to grow big", but when I "eat big" only my waist grows big even when working out hard. Do I have to accept that gaining a bunch of muscle means gaining a bunch of fat too and going from 10% bodyfat to 20% bodyfat, or am I just genetically limited in what I can accomplish?



Hi Tim,

You can try cycling your calories. For 2 weeks you will have to stuff your self with lots of calories, protein, carbs, and fat. Don't worry about eating low fat. Just eat a ton of food at least 4000 calories a day and make sure you keep your protein intake at least 200 grams per day. Eat something every 2 hours during the day. You'll also need to increase your water intake to at least 1 gallon per day. Supplement your diet with creatine and a good whey protein powder such as 5 lb. can of Optimum Whey.

Keep your training hard and heavy. Train 4 or 5 days a week.

After about 2 weeks your body will start to reach a plateau. If you follow this program exactly you will have gained about 5 lbs. of bodyweight. Now you need to back off for a week and basically let your body re-prime itself.

For the next 2 weeks you will eat a minimum amount of food. Eat no more then 2000 calories per day (200 grams of carbs, 200 grams of protein, and very low fat). Stop taking creatine and eat stuff like very lean meat, chicken breast, fish, fruit, and veggies. Also cut back your weight training to every other day, and don't really push yourself in the gym. This is just a maintenance phase.

During this phase you will lose a few pounds of water because you won't be eating as much. Don't let this discourage you because after a week of low calorie eating you will go back to stuffing yourself for 2 weeks and training hard. Your body will then absorb the extra food like a sponge and drive your natural anabolic hormones crazy. It will be like you are on steroids. You will get awesome pumps in the gym and gain strength and size very rapidly. You should be able to gain at least 5 lbs. during this phase.

But after 2 weeks your anabolic hormones will go back to normal and your growth will slow down. So then you will go back to low calorie eating for a couple weeks to re-prime your body and the bulk up for 2 weeks, etc... You see this idea when bodybuilders carb deplete and carb load before a contest so their muscles fill out more then normal.

This technique works awesome for gaining muscle mass and strength while keeping your bodyfat low. I personally used this technique personally to bulk up to 230 lbs. at 5'6


Hey Lee,

I know that you are supposed to eat certain foods to speed up your metabolism. (sugh as high-protein foods) But after you eat these foods, and you donít exercise, then will that just be a waste and that food will just be converted into fat? Because you burn fat faster by speeding up your metabolism, but if you donít exercise when it is sped up, then what happens? Will your body still be burning fat, or will it naturally just burn fat without you exercising if your metabolism is sped up by what you ate?


Your body burns calories all of the time just to stay alive. If we didn't eat we would die, regardless of exercise. When you exercise obviously you burn more calories because your body is working harder. Just like if a car is idling it will burn less gas then if is being driven at 60 mph.

If you eat more calories then you burn off during the day you will gain weight, if you eat less calories then you burn off during the day you will lose weight.

Natural foods such as meats, veggies, fruits, etc. are harder for the body to digest so your body will burn more calories digesting these foods then it would digesting processed foods such a piece of chocolate cake. So the calories from natural foods are less likely to be stored as bodyfat.

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