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Page 5


Hello Lee.

My name is evette and I was having some issues and I wanted to see if you can give me advice. I want to lose 15 pounds and then I can achieve my ideal body weight. I weigh 148 and I'm 5'4.

I been on every diet and I would lose weight and gain it back right away but I gained weight eating healthy which I don't understand. Anyways I go to the gym 5 days a week do 30 or more minutes on cardio and 30 minutes on weight training but none of my body fat is going away and my stomach area seems to be getting fatter which is my main concern and I'm not toning up just staying flabby and dont know what I'm doing wrong.

I"m drinking alot of water sometimes 120 ounces per day and seem to be retaining water in my stomach and legs. Right now I'm on the weight watchers points diet and I'm not losing weight and after I had my son I went on the weight watchers with exercise and lost all of my body fat but after my second child it seems useless. I have some muscles on my arms but covered with fat. My body fat is 33%. Please whatever advice you can give me would really help


Hi Evette,

A great book that I recommend that you get and read is "Body For Life". This is an excellent book to help you lose bodyfat and gain lean muscle. If you follow there 12 week exercise and eating routine you will make great progress in your health and fitness levels.

For your nutrition, you have to eat at least 1 gram of protein per pound of bodyweight per day. 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. For protein eat foods such as: lean beef, skinless chicken, skinless turkey, fish, eggs, skim milk, protein shakes, high protein bars, etc.

Reduce the amount of starchy carbohydrates that you eat (i.e. breads, rice, potatoes, pasta, etc.) and eat more fibrous carbs (i.e. vegetables).

Try to keep your fat intake low.

To help you lose bodyfat you should do aerobic exercise first thing in the morning before eating. Do 30 - 45 minutes of cardio (i.e. walking, cycling, treadmill, etc.) first thing in the morning when you get up. 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. It is a good idea to buy a stationary bike, treadmill, or some other type of cardio equipment for doing your early morning exercise (that is if you don't already have some cardio equipment at home).

I have a great article that explains how I go about getting lean for a bodybuilding contest. Now I know that you are not interested in bodybuilding, but the fat loss tips will work for you just the same. You can read the article at: http://www.leehayward.com/art12.htm


Hello Lee. This is my current Training Program: I a 6 ft, 130 lbs (hardgainer)

6 meals a day (I take 2 MRP's to sub for 2 meals)
I take Whey Protein (1g/1lb of weight)
I take Creatine Monhydrate before a workout
I take Flax Seed Oil in the morning for fatty acids
I weight train 2x/wk. (Using heavy weight)
I get 8 hrs at least of sleep/plenty of rest

Can you critique this Program? Let me know if I am doing something I should not be doing.

Also, I know how much to eat.....I don't know WHAT to eat. Can you give me an example of the 4 meals a day I need to eat..mix it up a bit. (Remember I take 2 MRP's because I am work...so I need 4 meals). Thank you a whole lot, and I look forward to reading your advice.



Hi Sachin,

Working out 2 times per week is not really enough volume. I have a great workout routine that you should check out at: http://www.leehayward.com/workout_programs/index.htm

You should take 5 grams of pure creatine each morning mixed with a glass of grape juice and another 5 grams mixed with a glass of grape juice in the evenings. This will help to increase your strength and muscle fullness. If you want you can use a creatine drink mix such as EAS Phosphagen HP, Cell Tech, etc. instead of the pure creatine and grape juice.

To gain weight simply eat as much food as you can. Don't worry about fat intake, just eat, eat, and eat some more. Have 3 meals per day with snacks in between meals. Protein shakes, MRP shakes, protein bars, etc. are good ways to get extra calories and protein in your diet but eat lots of food as well. I have a good article at: http://www.leehayward.com/howmanycal.htm that will help you plan out how much food to eat in order to gain weight.

Here are a few sample meal plans that you can use. I don't expect you to be able to eat all of this food now, it takes time to build up your appetite to be able to eat more food. Eat until you are full, but do not stuff yourself. It is better to eat more frequently then to stuff yourself a few times per day.

Sample Eating Plan 1:

Meal 1:
- 1/2 pound of ground beef
- 2 slices of toast with peanut butter
- piece of fresh fruit

Meal 2:
- protein or meal replacement drink mixed with milk
- piece of fresh fruit

Meal 3:
- 5 boiled eggs
- 1 cup of mixed veggies with butter
- baked potatoe with butter

Meal 4:
- high protein meal replacement bar
- sandwich (made with ham, cheese, lettuce, tomatoe, mayo, etc.)

Meal 5:
- 2 chicken breasts
- 2 cups of rice
- 1 cup of mixed veggies with butter

Meal 6:
- protein or meal replacement drink mixed with milk
- 2 slices of toast with peanut butter
- piece of fresh fruit

Sample Eating Plan 2:

Meal 1:
- ham and sausage
- hash browns
- glass of orange juice

Meal 2:
- tuna fish sandwich
- piece of fresh fruit

Meal 3:
- protein or meal replacement drink mixed with milk
- bran muffin
- piece of fresh fruit

Meal 4:
- 1 cup of cottage cheese
- 2 slices of toast with butter
- 1/2 cup of raisins

Meal 5:
- bar BQ steak
- baked potatoe
- broccoli with cheese

Meal 6:
- 1 cup of yogurt
- 1 cup of grapes
- 2 slices of cheese

Sample Eating Plan 3:

Meal 1:
- 1 bowl of oatmeal or high fiber cereal with milk
- omelette (made with eggs, cheese, mushrooms, onions, etc.)
- piece of fresh fruit

Meal 2:
- hamburger with cheese, lettuce, tomatoe, mayo, etc.
- french fries

Meal 3:
- protein or meal replacement drink mixed with milk
- piece of fresh fruit

Meal 4:
- 1 can of tuna fish mixed with mayo
- garden salad with dressing
- 2 bread rolls

Meal 5:
- 4 chicken enchiladas
- mixed veggies with butter

Meal 6:
- protein or meal replacement drink mixed with milk
- 2 slices of whole grain bread with fruit jelly

Use these meal plans as a guideline for your own meals.



I'm 17 and a junior in High School. I considered very strong for my size, but I am only 5'9 151 lbs. My goal for next football season which starts in August is to weight at least 175 lbs, but I'm hoping it could get as high as 190. The last year I gained like 14 lbs of muscle. I have a really hard time gaining weight though, no matter how much I eat it seems I burn it off. I eat huge balanced meals too. I take whey protein, not religiously but to speed up my recovery time from lifting. I mainly just need diet tips; my lifting routine is pretty solid. Thank you for your time.



Hi Tom,

It is often hard for teenagers to gain weight simply because their metabolism is so high. As you get older your metabolism will slow down. You did good by gaining 14 lbs. last year. A good goal to aim for is to gain about 1 lb. per week. I have a couple good articles that will help you with your diet so you can add that extra size.




Great web site. My question if you have time to answer is the following: I used to work out quite a bit back in the day, before the wife and kids (6+ years ago). (I am sure you hear that a lot!!) Recently I had to visit the doctor and I had to get on the scale and it showed I was 318 pounds. I knew I was big but even that blew me away. I am 6' 4" tall and have a large frame. Just for kicks every once in a while some friends of mine and I go into the gym they have hear at work and I can still bench well over 300 pounds even without working out. My point with that is I think under the fat there is still quite a but of muscle. So, since the doctors visit I have started walking, mixing in a little jogging when I can, every morning-first thing. I am doing roughly 3.5 miles a day. Then recently I started hitting the weights as well. I am appx 2-weeks into the weight routine so I am not really pushing it yet, just kind of taking my time with it. I have started tracking everything I eat and my exercise routine. So far I have dropped 25 pounds and looking forward to continuing this progress. Since tracking my food intake I am averaging daily caloric intake of roughly 15-16-1700 a day with under 30 grams of fat per day. Typically I will have a "serving" of cereal for breakfast with a splash of 1% milk and a banana for breakfast. Another piece of fruit for a morning snack. A couple of tuna fish sandwiches with some no/low fat pretzels for lunch. Another piece of fruit for an afternoon snack and then for dinner either some chicken or a serving or two of pasta. I finish the day up with a family staple of some fat free ice cream with some fat free whip cream on it. So...I need some help. What do you think I should do?

Can I stay this course yet add in a couple of meal replacements? Shakes or bars? Any advice you give is much appreciated. I am not going to stop regardless of what happens, I am working hard and don't want to lose all muscle weight etc... I just need to figure out what works best with me and my situation. Obviously my goal is to first and foremost, drop weight. But if I am going to make the effort to do that I might as well come out of it a little ripped if possible! Again, I appreciate any advice you may be willing to offer up.



Hi Greg,

You are on the right track to getting in shape. Try to gradually work up to doing 30-45 minutes of walking each morning before eating. Don't bother jogging at this stage, walking each morning will work wonders for fat loss.

You don't really need to count calories, but instead make better food choices through out the day. I do this personally when I am dieting and I find it works better in the long run. Counting calories will drive you crazy over time. A typical days eating for me when I am dieting looks like this:

* 30-60 minutes of aerobic exercise (walking, treadmill, bike, etc.)

- bowl of oatmeal
- protein shake
- piece of fruit (i.e. apple, banana, orange, etc.)

- protein bar

- chicken breast or can of tuna
- couple slices of bread (I usually make a chicken or tuna sandwich)
- veggie of some sort (i.e. carrot sticks, celery sticks, dill pickles, etc.)

* weight training workout (about 2 hours total including warm up and cool down)

- meat (i.e. steak, chicken, fish, etc...)
- steamed veggies
- rice or potatoes

- protein shake

This may seem like a lot of food to some people, but it is all clean high protein, high nutrient, and low fat food. This type of eating combined with regular aerobic and weight training exercise will allow you to build muscle and lose bodyfat.

For protein shakes I recommend the 5 lb. containers of Whey Protein like Optimum Nutrition 100% Whey. This tastes great, mixes easily, and is a great value for your money.

For protein bars I recommend "SportPharma Promax Bars" or "Bio-Protein Bars". These taste great and are a great value for your money as well.



i am currently a 16 year old male 6"1 160lbs and want to bulk way up over the next 4-5 months. I'm currently taking the ECA stack in Hydroxycut along with whey protien. i take hydroxycut for extra energy in the gym only and it makes a big difference. My only concern is will hydroxycut stop me from gaining mass even if I follow high protein, carb and calorie intake. I have 5 moderate size meals a day containing lots of those 3 things along with 2 whey protein shakes and 3 regular meal replacement shakes a day. I don't do alot of intense cardio although my workout is very intense with the higher weight lower rep approach.


Mr. Hayward


As long as you are eating a lot of food you will still gain mass. ECA will not hinder muscle growth. But I personally would not take ECA all of the time. Yes, it helps boost energy levels, but after a while you will need it just to maintain your energy levels.

If I am not trying to lose bodyfat I do not take ECA. Instead, I have 1-2 cups of coffee before my workouts and I find that this helps perk me up and give me a moderate energy boost. I save the ECA for when I need it when I am dieting or if I am having one of those days when I need an extra kick in the butt to workout.


Hey Lee,

Just want to say thanks for all your help. Im trying to cut down on my body fat and gain muscle. Im following your "living lean" program and Im taking Whey protien. But I wanted to ask for some advice.

Why is it that I can control my hunger all day long, eat good and healthy, but at night, after I work out "I swear I havent ate all day" I am literally starving after I work out. I try not to eat to much, maybe some grain cereal, little chiken, or something light. But then I feel guilty jajajajajaj

I usually work out around 6 pm and I try not to eat but end up eating late between 7 and 9pm.....Is this baddd????? Will it affect me trying to lose body fat???

Appreciate all your advice,


Hi Henry,

After your workout have a good solid meal of protein, carbs, and veggies. Something like steak or chicken, potatoes or rice, and a salad or other green veggies would be perfect. This will provide your body with lots of good nutrients that it needs to build muscle and burn bodyfat.

The key to fat loss is not starving yourself, but eating clean healthy foods (avoid junk food), do regular cardio (at least 30 minutes each morning before eating), and hard weight training workouts at least 4 days per week.

Keep track of your bodyweight. Weigh yourself once a week at the same time. (i.e. first thing Saturday morning after using the washroom). Aim to lose 1 lb. each week. If you are losing at least 1 lb. per week then keep doing what you are doing because it is working. If you are not losing at least 1 lb. per week then do more cardio or cut back on your carbohydrates slightly.


hey Lee,

I've been searching for some answers about my workout and thought I might as well ask the guru, so here I am. basically my history is, about 3 years ago I started working out and blew up the first year. I was extremely skinny and went from benching the bar to reping about 180. the second year I wasn't that consistant and I don't think I went up in weights once the whole year. my senior year I was back on it, working out at least 4 days a week and still barly saw any inprovement. this past summer I set out to change all that and blow it up again. but no matter what I don't seem to be growing. sometimes I'll get a little bigger and think I'm in the right direction and then I'll just wake up a week later and it will be gone. I've been trying so long to grow like I did that first year but i'm looseing faith. my body feels exhasted after a workout some times and i feel good but i never seem to up my weights. am i just not putting enough nutrients back into them? how important is the food and protien to the equation of "getting big." I feel like I've tried everything and if I don't change something I'm never going to get any bigger.

I would appreciate any help you can give me,



Hi James,

Both food and training are very important for making gains. If you are not eating enough then you will not get bigger and if you are not training properly you will not get stronger. I have a few articles that you should read. One is a complete 12 week training program that you should follow. I can promise that if you follow this routine that you will get stronger. The others will help you modify your eating so that you can make gains in both size and strength.

12 Week Workout Program

Bodybuilding for Beginners

How Many Calories Per Day?


Dear Mr Hayward,

Could you please tell me what results you experienced after having used. Whey Proteine? and Creatine, what was it that these supplements did for you?

M.J. Khan


Hi M.J.,

Protein is the raw material needed for muscle growth. By eating lots of protein (i.e. approx. 1 gram per pound of bodyweight each day) you will help your body build muscle. You will feel better, have more energy, and recover faster from your workouts.

Creatine is a natural substance produced in our bodies to supply energy. Creatine is used to produce chemical energy called adenosine triphosphate (ATP). Most people find that within a week of taking creatine their muscles feel fuller and stronger.

Muscles consist of approximately 75% water. Creatine helps to draw water into the muscle cells producing what is called cell-volumization. This makes the muscles feel full and pumped. Studies show that when a muscle cell is volumized it helps to stimulate protein synthesis and minimize protein breakdown.


Hi Lee,

I just finished a bottle of Hydroxycut (70 tablets) and was quite pleased with the results! I had so much more energy. I am quite active and this really gave me an extra dose of energy and made my work-outs almost effortless! My question for you before ordering is...... when does your body begin to build up a tolerance to this product? Will it still be effective after a month of using it? Should you take a break for a few weeks before starting to take them again? Any assistance would be greatly appreciated. Thank you.



Hi Lynne,

When using ephedrine products (such as Hydroxycut) you will get an initial energy boost when you first start taking them. But after a few weeks of consistent use your body will start to adjust to the ephedrine. You will still get an energy boosting benefit from the product, but it will not be as powerful as when you first started taking it.

I personally try to only use ephedrine when I am dieting to lose bodyfat (i.e. before a bodybuilding contest). For the rest of the year I will simply have a 1-2 cups of coffee about 30 minutes before exercise to help give me an energy boost.


Hi Lee.

Your knowledge and articles are the best. I lost about 100 lbs. in the past few years and I am currently about 175 lbs. or so. I need to get rid of my lower abdominal fat. I do not want to weigh more but I want to lose the fat. Is it possible to stay the same weight and still lose fat. I am only eating about 1700 or 1800 calories a day and lifting 2-3 times a weeks plus cardio for 30 minutes in the morning and 20 minutes at night. A few weeks ago I weighed 168 and was feeling real lean but I was too skinny. I am almost 6 foot tall and I do not want to look like a skinny guy but I want the fat gone. I am on the warrior diet currently. I have a carrot,celelry,protien powder shake in the morning, an apple at 4, workout at 7, then eat about 16-1700 calories. I used the 6 meal a day plan to lose all my weight and wonder why I switched a few months ago. This diet is like an addiction. Here is another qusestion for ya. I use Sundays sometimes as a "free" day. I can go into a Sunday, weigh myslef at 6 pm and be 168 lbs.. Eat everything in sight, sometimes 4 or 5000 calories, weigh myslef the following Monday and the scales read 173 lbs. Did I really gain 5 pounds? Is that healthy. My buddy said it is an unhealthy binge and purge diet. He said my body is now trained to eat large meals. Oh yeh, my free day is alot of cereal,candy bars, and junk. How much does that set my fat burning diet back. I go the whole week,back to my regular diet and come Sunday I am back down to 168 or so. My one buddy said to use the free day and eat whatever as long as it is clean,unprocesed food. Do you agree. I also read that to burn fat you have to cut calories to about 15 or 1600 calories. If I do that I will surely be 160 lbs. in no time. I need help. I know that putting on muscle helps burn fat but I really want to stay around 175.

Anyadvice you have will be great becasue you are the man!



Hi Michael,

You need to follow a more sound diet plan in order to lose bodyfat, add lean muscle, and maintain your health. I personally am not a big fan of these crazy diets such as the high fat diet, warrior diet, cabbage soup diet, or what ever else is out there. What determines if you gain weight or lose weight is the number of calories that you consume compared to the number of calories that you burn. That is the main key that all diets that work have in common.

Here is what I suggest that you do. Eat 3 solid meals per day, have some meat, starchy carbs, and veggies for each meal). In between each meal have a protein drink or high protein bar. I have a good article that will help you plan out your protein, carbs, fats, calories, etc. based on your current size and goals. You can read it at: http://www.leehayward.com/howmanycal.htm

Do Not have "cheat days" where you eat like a pig for 24 hours. This is unhealthy and will not help you lose bodyfat. If you want to cheat and have some junk food limit it to one meal. Have this meal after a workout when your metabolism is high so the food will be less likely to be stored as bodyfat. Besides, by eating lots of good food on a consistent basis you will not crave junk as much as you do when you go through phases of starving and pigging out.


Hi Lee,

I have been exercising for 5 month during 60 mins of cardio 5 days a weeks and weight training. At the beginning I was losing about 3-4 pounds a week, eating about 100-105 grams of protein, drinking 64-100 ozs of water. I have seem great results in increased muscle mass but have started to see no weight lost. I believe I have plateaued. I still would like to lose more weight but do not know what to do. Please help.



Hi Emelder,

You should increase your protein intake and decrease your carbohydrate intake in order to lose bodyfat. Even though 100 grams of protein per day may seem like a lot it is not. You need to eat at least 1 gram of protein per pound of bodyweight each day. I have a good article that you should read at: http://www.leehayward.com/howmanycal.htm that will help you plan out your eating in order to lose bodyfat and gain lean muscle.


Due to the nature of my works, I only have free time to go to the gym early in the morning, is it okay to start workin out just after I ate my breakfast or shall I Exercise w/out taking the breakfast?


Don't eat right before working out. Wait until after your workout to eat. If you are hungry when you get up in the morning have a cup of coffee or a glass of juice to help curb your appeitie and then go to the gym.


Dear Lee

I am in my mid 40's, & due to the natural slowing that comes with age, I'm interested in some type of natural metabolic recharge. However, I also have Arthritis, & my family has a history of heart problems (I can no longer drink caffeine without a nearly immediate reaction). Obviously I can't take any stimulants.

Do you know of a good natural supplement for older weightlifters?

Thanks in advance

L.A. Lifter


One of the best energy boosting supplements that I believe everyone should be using is Green Drinks. They are awesome to help cleanse and detoxify the body. This will help boost energy levels, speed muscle recovery, and fat loss. They also help to improve digestion and assimilation of nutrients from the foods we eat. Most people do not eat enough green vegetables to get the necessary chlorophyll, polyphenols, carotenoids, antioxidants, and phytonutrients that they provide. Green drinks can easily provide these vital nutrients.

I use this personally and I love it. After just a couple weeks of drinking this you will notice improvements in the way you feel and an increase in your energy levels.


Can I still get big and muscular if I don't follow a good diet and don't eat a lot of protein?


It is possible to make some gains by not focusing on your diet, but by doing this you are cutting yourself short. I went through this myself during the first few years that I was working out, I didn't focus on my diet at all. My breakfast was usually just a bowl of cereal, lunch was just a sandwich, piece of fruit, etc. and dinner was what ever my mom cooked up that night :-)

It was only after I focused on my diet that I really started to make good gains in size and strength. I made sure that I ate a minimum of 1 gram of protein per pound of bodyweight every single day. I made sure that I ate a meal or snack every 2-3 hours during the day. I made sure that I drank lots of water during the day. I made my own high protein meals, drank protein drinks, took vitamins, etc. basically did all that I could to maximize my nutrition along with hard workouts and the results were amazing.

When I started working out I weighed less then 140 lbs. By training for a couple years and not really focusing on my diet I got up to about 150 lbs. After focusing on my diet I really started to grow within a few years I was over 200 lbs. and now I am currently 225 lbs. at 5'6. If you want to be big and strong you need to eat and train for muscle growth, you can't do one without the other.


Hey Lee.

I just started working overtime. So by the time I get home from work and get done with my workout it's nearly time to go to bed. I usually eat 130 grams of carbs after my workouts. And I go to bed 40-60 minutes after. I was wondering if this would make me gain fat. Do you have any suggestions on what I should do or am I fine doing what I'm doing?

Thanks a lot!


Hi Chris,

This new schedule will not necessarily make you gain fat. It all comes back to calories. If you eat more calories then you burn during the day you will gain weight, if you eat less you will lose weight.

There are so many crazy diets around today such as: low carb diet, high fat diet, high carb diet, all meat diet, vegetarian diet, cabbage soup diet, liquid diet, pizza and beer diet :-) etc... But regardless of the diet the overall calories are what counts.

We can't escape this simple fact, I know of people who have followed a "low carb" diet and got fatter. And I know also know of people who have followed a "low carb" diet and got lean and ripped. It all comes down to the number of calories consumed compared to the number of calories burned.


Hey lee, i just bought your program, and let me tell you i already feel like its the best exercising "supplement" i ever bought!!! But a quick question.

You mention cardio in the morning for a 1/2 hour before breakfast is great. So do you think jumping rope for a 1/2 hour would be a good idea? and if so how many times a week?

And you also mention that 3 lean meals, and 3 meal replacement shakes. Do you consider a chocolate whey protein shake a meal replacement??? and if so how many grams per serving??? Or do you reccomend i should just take the whey protein shake before and afeter a workout???

thanks for all your help.........henry


Hi Henry,

You can jump rope for cardio. I personally like to get outside and go for a walk or jog. I also like to go to the gym and use the rower, cross trainer, bike, treadmill, etc... And occasionally I'll go to the pool for a swim. All of these are good cardio exercises.

If your goal is to lose bodyfat then you should do cardio at least 5 mornings per week.

A protein drink is fine for a meal replacement and for after workouts. I personally mix mine up so that there is about 40 grams of protein per drink.


Hey Lee,

I would like to know about dextrose. I will like to start taking it while I workout so my energy level would increase. Do you recommend this?


Dextrose is a sugar. Many people like to mix creatine, protein, and dextrose in a shake and have this after their workouts to help release insulin and speed up muscle growth and recovery. But it will not help boost your energy levels during your workouts.

To increase your energy levels you should first make sure that you are getting plenty of rest and recovery time between workouts. I only train about 3 days per week in the offseason to allow for maximum muscle recovery. This way I always have a full days rest before each workout.

The best thing I would recommend for boosting your energy for your workouts is to have 1-2 cups of coffee about 30 minutes before you workout. The caffeine in the coffee will help to make you more focused and more alert. I have been having coffee before my workouts for the last 8-9 years it will give you that extra kick, I wouldn't be able to train without it :-)


I don't know anything about supplements, muscle building, protein powders or protein bars, but I need to purchase a nutrition supplement for my brother as soon as possible. He is a Senior (17 years old) playing high school football and needs some type of supplement that will give his body extra energy, endurance, and power, due to hard workouts and conditioning exercises from football. He always complains that he feels so tired, weak, and just completely worn-out after each practice. So, I'm looking for something that will help his body to continue putting out the strength and endurance needed during his football practices as well as providing the nutrients for his body to recover overnight as he's getting ready for the next days training. I have read a little on the internet and have noticed that maybe a Protein Shake and Protein Bar will be best for him, but not sure.

What do you feel I should buy for my brother to help his body handle the hard work-out he's experiencing? Do you feel that the protein shakes and bars are what's best for him?


Yes, protein supplements can help provide the body with the raw materials needed for muscle growth and recovery. But they will not make up for "over training". Your brother is breaking down his muscles faster then his body can recover. What he needs is a rest. Obviously, I do not know his training or football schedule, but he needs to take at least a full week off from working out to let his body rest and recover. Rest is the only way to get rid of the feeling of being tired, weak, worn out, etc.

I personally take a week off from working out 3-4 times per year and I find that the rest break makes a world of difference. When I come back after a week off from training I have lots of energy and am motivated to get back to working out.

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 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 my protein drinks.

I take multi-vitamins and minerals 2-3 times a day with meals to make sure that I am getting all of the nutrients that my body requires to maintain optimal health.

That is basically all you need as far as supplements. 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.


Dear Lee,

I ordered your book on suppliments and I thought it was very good. However, I do have a few questions.

Here is my first question: Lets say I decide to buy some whey isolate and stack it with creatine, glutamine peptides, hemp seed oil and BCAA's. Could I use honey instead of dextrose as a way to shuttle these suppliments into my muscles?

Right now I am going through a cutting cycle and I am using the following methods:

On my cardio days I use the excercise bike for 10 minutes while using the HIT method ( I go at a moderate intensity for a minute and when the minute is over I go at an extreme intensity for 10 seconds and then I return to a moderate intensity and I keep repeating this for ten minutes) and then I swim at a moderate intensity for 30 minutes. Throughout the day I eat low glycemic carbs (such as beans, apples, pears, ect.) and lean meats ( chicken, fish, and egg whites) and I suppliment with multivitamens, antioxidents, soy protein, hemp seed oil, creatine, HMB, ECA stack, yohimbine, guggal extract, glutamine peptides, and BCAA's throughout the day. Before I go to bed I will consume a casien protein shake fortified with glutamine peptides and BCAA's for anti-catabolic purposes. I only do cardio in the mornings and I do not eat before I do the cardio and when I am done I wait a few hours before I have my first meal. I typically consume 5-6 meals throughout the whole day. If I cannot have a "whole meal" I will blend up a mixture of soy isolate and diced apple.

On my weight training days (mon, wed, and fri) I am making use of a method that I learned from the book Championship Body Building by Joe Weider. It is called "Circuit Training". With this particular program I will do one set of 20 for each body part (bench press, tricep extension, dead lifts, bent rows, preacher curls, sqauts, lying hamstring extensions, seated calf raise, military press, incline crunches, bridges, and that one fore-arm excercise where you roll a weight up and down with a broom handle, nylon cord, and a weight) nonstop. When I am done with the "first circuit", I will go on to the second circuit in which I repeat the same excercises except I add a little weight and do 15 reps for each excercises (except for the bridging and the incline crunches, which stay at 20), and then on the third circuit I go down to 12 (add a little more weight), and the fourth 10 (add a little more weight). When I am done I will have a whey isolate drink mixed with honey, creatine, BCAA, alpha lipoic acid, and glutamine peptides immediately after the workout. Other suppliments that I will take through the day would be yohimbine, guggal extract, multivitaments, anti-oxidents. On weight training days I won't take the ECA stack because I don't want its affectness to wear off and taking it every day with yohimbine might be pushing my luck...it is probobly gentler on the system. My whole meals consist of low glycemic carbs and lean meats....but I add a little more carbs on my weight training days as a means to stagger my calories as a means to keep my metabolism from dropping. As usual, I will have a casien protein shake fortified with BCAA and glutamine peptides before I go to bed as an anti-catabolic. I still consume 5-6 meals a day and if I cannot obtain a whole meal I will blend up a mixture between soy isolate and diced apple.

I was wondering if you had any advice regaurding my fat burning program as described above.



Hi Mike,

You can use normal table sugar in your protein / creatine drinks after your workouts. This will work fine for building mass, but it will not help with losing bodyfat.

When I am trying to lose bodyfat I do not eat anything for about 30-45 minutes after my workouts. This allows your body to burn off some extra fat calories while your metabolism is high from exercising. 30-45 minutes after my workouts I have a meal that contains some meat, veggies, and starchy carbs. Don't worry, you will not lose any muscle by doing this.

I personally don't take the glycemic index to seriously. When I am dieting I eat basic wholesome carbs such as oatmeal, potatoes, rice, whole wheat bread, cream of wheat, yams, etc... The main thing to focus on when dieting is to eat at least 1 gram of protein per pound of bodyweight each day and eat less calories then you burn over the course of the day. If you do this then you will lose bodyfat.

I have been doing a fair bit of research on various supplements and this is some info that I have come up with: (Note: I am going to have to update some of the stuff in my e-book).

I have personally used HMB and I didn't notice anything from it. If you are eating a well balanced diet (like you are) then you will get no extra benefit from taking HMB. My advice is to save your money.

As long as you are eating 1 gram of protein per pound of bodyweight each day you do not need to supplement BCAA's. You will be getting plenty of amino acids from the protein in your diet. Besides, whey protein is one of the best sources of BCAA's and is a lot cheaper. Then only amino acids that I would recommend taking while dieting would be glutamine (it will help prevent muscle break down and stimulate growth hormone release in the body) and GABA (it will stimulate growth hormone release in the body and help you sleep better) you can take GABA as part of your night time protein shake.

Most people make fat loss too complicated. Like I said before, the main thing is to eat less calories then you burn off. And to determine this you don't even have to be strict with counting calories. Just eat your meals the same as you do now and weigh yourself once a week at the same time each week (i.e. first thing Saturday morning after using the bathroom). Keep track of your weight and aim to lose 1 lb. per week. If you are losing 1 lb. per week then keep doing what you are doing because it is working. If you are not losing at least 1 lb. per week, cut back on your food portions a little, or have 4-5 meals per day instead of 5-6 meals per day. Don't worry about losing muscle, it is not as easy to lose muscle as most people think. As long as you are weight training regularly and eating a high protein diet your weight loss will come from bodyfat, not muscle.

Another thing you can do to speed your fat loss is to take cayenne pepper capsules. You can get these at most any drug store of grocery store, and they are dirt cheap compared to most name brand fat burners. Cayenne pepper is a great way to safely boost your metabolism. I am sure that you must have eaten a hot, spicy meal at some time or another and immediately felt hot and maybe even broke out in a sweat. Cayenne pepper is the ultimate thermgenic supplement! It really works to increase your metabolism and burn off extra calories. Start off by having one capsule per day after a meal (never take it on an empty stomach!). After a few days increase it to one capsule, 2 times daily after a meal. After a week increase it to one capsule, 3 times daily after a meal. You do not need anymore then 3 capsules per day.


Hi Mr. Hayward,

I'm a vegetarian, I eat all non-meats. Do you know of a good fat loss program for vegens. My main goal is to lose bodyfat. I'm thirty-four, body fat is at 40%, embarassing but true. After I have reached my body fat goal I want to build muscle mass.

Thank you so much for your time . I appreciate it.



Hi Michelle,

To be honest with you I don't know how to get really lean without eating meat. Everyone who I have ever know who is lean and muscular has gotten that way by increasing their protein intake (i.e. meat, poultry, fish, protein supplements, etc.) and reducing their carbohydrate intake.

Most vegetarians eat too much carbohydrates and not enough protein. That is a big reason why they have trouble gaining muscle and losing bodyfat.

For your nutrition, you have to eat at least 1 gram of protein per pound of bodyweight per day. Getting this much protein from non-meat foods is very hard to do, but it is possible with lots of protein supplements (i.e. whey protein powders, soy protein powders, 'veggie' meats, etc.).

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.

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