Nutrition & Supplementation
Questions and Answers
I have tried Cell Tech for a month and I like the results, but I stopped taking it, because I haven't read enough about research about it. It contains insulin amounts giving to diabetes patients and not much research has been done on creatine either. What do you know about it? Could you assure me it is safe? Thank you for your time
Cell tech does NOT contain insulin, it contains simple sugars that will cause your body to release its own natural insulin. This is good after a workout because it helps speed up muscle growth and recovery. I have a good article about creatine supplementation that you can read at: http://www.leehayward.com/art4.htm
i wanted to know if i can take creatine just to get more protien everyday and go on with my usual diet? is it safe to drink a glass of milk almost everyday? the last question does sugar do enything bad to your muscels like make it smaller?
Creatine and protein are two completely different things. Protein is a nutrient that helps build and repair muscle tissue. Creatine helps the body produce ATP, the energy source used for high intensity exercise such as weight lifting. Taking creatine will help make your muscles fuller and stronger. But you still need to eat lots of protein (at least 1 gram per pound of bodyweight each day) in order to provide the raw materials that you body needs for muscle growth.
Milk is a great source of protein, vitamins, minerals, etc... I personally drink milk and eat dairy products all year long. Except for the last few months before a bodybuilding contest when I am trying to get as lean as possible.
Sugar will not hinder your muscle growth, but if you eat too much sugar it can cause you to gain excess bodyfat.
Hi lee, first of all thanks for all your advice.
Anyway, As far as taking whey protein what do you recomend. Usually I take it after breakfast and before lunch. Then I take it before my workout and then after. But do you recomend taking it evenly through out the day>???
Thanks for your help
It is good to have a protein drink after your workouts for a quick supply of protein and nutrients. But other then that it really doesn't matter when you take your protein drinks. I personally have protein supplements depending on what I eat during the day. If I don't have time to cook up "meat and potatoes" type of meals then I will have more protein drinks and / or protein bars to make up for the extra protein.
For example, during the week days for breakfast I usually have a bowl of cereal (i.e. oatmeal, cream of wheat, or a high fiber cereal with milk) and a protein drink. But on the weekends when I have more time I will cook up steak and eggs or something like that for breakfast.
The main thing is to try and get 1 gram of protein per pound of bodyweight each day spaced out over several meals or snacks. If you can't eat this much protein is solid food, then have protein drinks and bars to make up for the extra protein.
You have an excellent website... I love it.
I've read through some of your articles and found that your no B.S. approach to telling the facts is quite useful and frankly refreshing.
Here is my question for you:
I weigh 165 pounds and am trying to put on at least 10 pounds of good muscle... I understand I'll have to gain more than 10 pounds of weight before I will weigh 175-180 pounds with lean muscle only. I seem to have problems digesting lots of whey protein. Are there any other good protein supplements that are more easily digestible?
I am the skinny tall guy with a 'small build'... but only because I have been working out for about 2 years now. My strength has gone from 'complete weakling' to 'respectable' in the 2 years.
Thanks for any help.
What do you mean by digestion problems? Are you lactose intolerant or something like that? Or do you just find that you feel weird in the gut after having a protein shake.
I personally find that one of the best whey protein supplements for taste, price, and easy to digest is "EAS Simply Protein Complete Whey - 5 lbs.". I find that some brands of protein powders don't sit well with me either, but I have not had any problems with EAS Whey.
I am a True Hard Gainer. Currently 6-1 175 I am eating about 3700 cal per day (approx 21 times my body weight in calories) on a 40-30-30 diet and cycling it every two weeks with 1850 cal per day (approx. 10 times my body weight) 45-40-15. Basically it is from Anthony Ellis, musclegaintips.com. I was still not gaining so I have added a half-gallon of whole organic milk and cut out all supersets and burn out sets. Doing only compound exercises hoping less will develop more muscle with intense stretching. This has really putting on a lot of fat around my belly. I read your article on hard gainers but you said not to go crazy with the excess fat. Is the milk too much? How much is too much and where is it not enough.
Very Sincerely and Respectfully
When I am trying to gain mass I don't worry about fat intake. I just stuff myself with lots of food. High protein, high carbs, high everything. I just eat, eat, eat .... and eat some more. Train hard and heavy 3-4 days per week for about 60-90 minutes. If you put on a bit of bodyfat it is really no big deal, you can always lose excess fat a lot easier then you can build muscle mass. It takes years to build thick muscle, but most anyone can lose their bodyfat in 6 months or less of dieting.
When I am in the peak of my off season I have some fat on me. But when I diet down for a show I lose all of the excess fat and have added muscle mass. A lot of people are so afraid of putting on a little beef, that it is holding them back from getting bigger and more muscular.
I have a good article that will help you with your diet at: http://www.leehayward.com/howmanycal.htm
I am impressed with your program but I do have one question. I have been working out for a long time, but I haven't done it to bulk up, I've done it just to stay healthy. Now I'd like to bulk up a bit. My question is;
if I work out for an hour and a half (10 minute warm up 30 minutes on the exercise bike and 50 minutes with heavy weights). How much protein supplement should I take, and should it be prior to work out or after, and how soon before or how long after? I currently weigh about 145 lbs
and am 66 inches tall. I am also a vegetarian and have been told that it is difficult for vegetarians to bulk up. Any suggestions would be greatly appreciated.
For your size you should have at least 150 grams of protein per day divided between 5-6 meals / snacks. If you do not get enough protein in your diet (most people do not) then you need to use a protein supplement 3 times per day. Vegetarians really need extra protein, more so then those who eat a well balanced diet.
I suggest that you use "Optimum Nutrition Whey Protein" at:
Have 3 food meals per day and 3 protein shakes per day (one in between each meal). On the days that you workout have one of the protein shakes right after your workout.
You can also have high protein meal replacement bars as between meal snacks. Such as "Optimum Nutrition Complete Protein Diet Bar" at: http://totfit.safeshopper.com/81/577.htm
im 18 and this is my first time im gonna be using phosphagen hp creatine and i am kinda confused about how to start using it. i weigh about 150 pounds and it says to take four to five servings daily for about a week but depending on ur body weieght and i wanna know how much i should take for my weight a day. and also while taking it 4 to 5 days do i have to workout during that time period or just let it run in my system. i am kinda confused, it would really help if u email me back and help me a little on how to use it.
Take one serving in the morning with your breakfast (you can mix it with water or a protein shake) and take another serving after your weight training workouts. On the days that you do not workout, just have a serving with your breakfast. This is the one of the best ways that I have found to use creatine, don't bother with the loading phase. Just use it like this straight through.
You can get 'EAS Phosphagen HP - 42 servings' on sale at: http://totfit.safeshopper.com/42/316.htm
I find that I eat very healthy and work out about 5 times a week however I also sit at a desk 50 hours a week which
makes it hard for me to keep my metabolism going. I also eat about 5 meals a day. What else should I do to help speed my fat loss?
Thanks for your time,
You seem to have the basics down. But you should try to increase the amount of cardio that you are doing. I suggest doing 30 minutes each morning before breakfast. If you can't get to the gym at this time then you can go for a walk, jog, bike ride, etc.
Try using a good fat burner such as Ripped Fuel 2-3 times per day to help curb your appetite, increase your metabolism, and boost your energy levels.
Do not eat anything for 2 hours before going to bed. You should also try supplementing GABA before bed. I use this personally when dieting for a
bodybuilding contest and it works great. GABA increases your growth hormone production while you sleep. This helps you burn more bodyfat at night and you will sleep like a baby while using GABA. You can read more about it at: http://www.leehayward.com/art25.htm.
Try these tips for a couple months and let me know how they work for you.
I wanted to bounce something off you. I am a big fan of taking in OJ with my tuna as it masks the taste. My question is, does the "excessive" glucose intake offset my abilities to lose fat when trying to cut up?
Fruits and fruit juices are full of sugar and will make it harder for you to get really ripped. I personally do not eat any fruit for the last 3 months before a bodybuilding contest. You can still lose weight by eating fruit, as long as you are still burning more calories then you consume during the day. But if you are already lean and want to get ripped, then cut out the fruit and juices. Have a sugar free crystal light drink instead.
Dear Mr. Hayward,
First let me start by saying I found your website to be very informative. I read the article on losing weight and pciked up some good tips to mix with what I already knew.
I actually stumbled on to your website while I was researching Creatine. Let me give you some personal history though. I am 24, 5'9", about 210. I would estimate my body fat at 15%. I was an athlete in high school. Swimming, Football and Tennis. I kept in good shape and I must say swimming, breast stroke, did wonders for my shoulders. Now, as I moved into college I found myself drinking more than exercising. I developed what is commonly refered to as a beer belly. Now, I am attempting to lose the pounds. I have put myself onto an areobic program 5-6 days a week. I also am on a weight lifting schedule 3 days a week. I am not much of a morning person so I do my exercise about 5 hours after lunch, before dinner. I keep my carbs down and eat a lot of protein. Not the 1 gram per lbs....but close. I don' t eat a lot of vegatables, but supplement my diet with vitamins. At the moment I don't want to bulk up, just lose fat.
My questions are:
1) In my situation would Creation be benefical to my routine, helping me lose wieght? I have taken it and find it helps with my aerobic routine, as well as the weight lifting. If it woudl be benefical what kind of schedule should I be on with it? And how much should I be taking?
2) Do you have other recomendations for trimming down? A fat burner that is good? Or any products that I should look into?
Creatine will help keep your muscles full and strong while losing bodyfat. A lot of people find they lose strength while losing bodyfat, creatine will help with this.
You need to eat at least 1 gram of protein per pound of bodyweight each 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. Try supplementing your diet with a good protein powder such as "Optimum Whey Protein".
To help burn more bodyfat try taking "Ripped Fuel" 3 times per day on an empty stomach. Make sure to take it about 20 minutes before exercise because it helps boost your energy levels.
My name is Shawn and I'm 14 (15 in 2 weeks). I have a few questions for you that I hope you don't mind answering. Here's my story:
Ever since the 7th grade I've had, in my opinion, a small gut. It's not big but it's definitly there, I have a fairly small amount of body fat anywhere else on my body except my stomach. Most of my friends have no guts and some of them even have six packs. I don't want to be embarresed to take off my shirt anymore. I came accross your site and love it! Very nice work. I read the "How to lose body fat" article and I'm trying to follow it as best as I can. I've been lifting weights and running on the treadmill almost every other day (I try to do it every other day). Sometimes it looks as if my stomach is reducing but it might just be in my head... It just doesn't seem like I'm going anywhere though. I think my biggest problem is my snacking habit. I am always eating some sort of snack and I love candy. A lot of times I just eat even if I'm not hungry. Here's what I don't understand, my friends eat just as much if not more chips, soda, etc. than me but still maintain nice abs. I would greatly appreciate any suggestions and tips you might have.
You have a slower metabolism then your friends who seem to eat what ever they want and still stay lean. I was the same
way you are when I was younger. I always had some extra bodyfat. The only way to get rid of the fat is to do more
exercise and eat less food. There are no magic tips or secrets other then that.
I suggest that you do some form of exercise for at least 30-60 minutes everyday. It can be running on the treadmill, walking or jogging out side, bike riding, swimming, playing sports, lifting weights, etc... This will help burn off extra calories and increase your metabolism. You also need to cut back on the junk food. Candy, chips, and other junk foods are just going to be stored as bodyfat. You don't have to eliminate junk food all together, but try and eat less of it. Drink diet soda instead of regular, eat more fruits and veggies instead of candy and chips. If you get the craving for something sweet eat a piece of fruit, or have a protein shake, or a protein bar. These will help satisfy your cravings and provide nutrients that your body needs.
Good morning Lee,
Just wanted to say thanks again for your work on this site.. I got a few questions.. I started taking the ECA stack to lose the little bit of fat that I have. I've been taking it as you have recommended - 3 times a day on and empty stomach. It appears to be working, and my stomach feels fine. But I read somewhere that I should only be taking the Aspirin once a day, I guess because it causes ulcers or something?? Anyways if you would ya please let me know if everything is alright with it.. And if you wouldn't mind kind of explaining what the aspirin actually does in the ECA stack, I would greatly appreciate it.
I think I remember reading someone where on your site.. you said "keep your workouts under 2 and a half hours".. if
that is correct, how come?
Anyways.. thanks a lot Lee, A couple of teens came into my work today, they looked like they just got done with football practice. I asked them if they were into body building - and lifting, and they were interested, so I gave them your web address, and told them how it's changed the last few weeks of my life.. ands they said they'd check it out.. God Bless..
Richard Russo from Phx - AZ
Take regular strength coated aspirin (or A.S.A. in the drug store brand). You shouldn't have any stomach
problems with this. The aspirin helps to improve blood circulation and it increases the effectiveness of the
caffeine and ephedrine.
I personally keep my workouts under 2 hours. That includes a warm up and cool down at the end (I usually do
5-10 minutes of light cardio as a warm up and cool down). This is plenty of time to stimulate muscle growth
and burn some fat and calories. If you do any more then this you will over train, not make as good of progress,
and lose motivation for working out. Keep it simple. Go in the gym, get the job done and then leave.
Hope everything is well. I am currently trying to gain weight , I currently weigh approx 150 lbs and and am looking to gain a fair amount of size over the next 6/ 7 months. I just wanted to ask approx how many grams of protein, carbs and fat as well as how many calories should I aim for in order to make maximum gains. I am starting this weight gain period in the next week and I am considering using N Large, protein powder, creatine and glutamine will this combination in your opinion help me
achieve my goal or are there other products I should use instead.
Basically just eat as much food as you can in order to gain mass. Don't worry about eating only clean foods, eat everything. If you want a pizza, burger and fries, ice cream, etc. just eat it. You will need all of the calories that you can get in order to fill out your body and add muscle. Shoot for 200 grams of protein each day (i.e. beef, chicken, fish, eggs, milk, protein supplements, etc.). Eat a meal / snack every 2-3 hours during the day. Don't go any longer then 3 hours with out eating
something. This will provide your body with a constant supply of calories and nutrients.
I have a good article that you should read at: http://www.leehayward.com/howmanycal.htm
Aim to gain 1 lb. per week. Weigh yourself the same time each week (i.e. first thing every Saturday morning after using the washroom). If you are gaining at least 1 lb. per week then keep doing what you are doing because it is working. If you are not gaining at least 1 lb. per week you will need to increase your food intake a bit more until you are consistently gaining 1 lb. per week.
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 after my workouts. If you want to have "insulin releasing carbs" with your creatine simply mix in a couple of spoonfuls of table sugar with your protein / creatine drinks.
I take a multivitamin twice 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.
- You can get Optimum Nutrition Whey protein at: http://www.leehayward.com/protein.htm
- You can get Pure Creatine Monohydrate at: http://www.leehayward.com/creatine.htm
- You can get Multivitamins at: http://totfit.safeshopper.com/23/189.htm
My name is Stephen and I need some sound advice concerning my problem. I recently purchase you supplement book and it is a great book.
However I am 5'5, weight 180, 33yrs. I 'm trying to build some nice size muscles,at the same time I have a big belly that I've tried hard to get rid of. I heard people say you cannot build and lose at the same time.
I am doing crunches and trying to contol my diet, but it is not working effectively. Please help.
Also I heard of a new creatine supplement called Avera loading gel. what's your take on it. Peace.
PS; Do you think I should try some of these fat burners? I am in perfect health.
It is possible to add lean muscle while losing bodyfat. For example, it is possible for someone to lose 20-30 lbs. of bodyfat and add 5-10 lbs. of muscle during the same time frame.
I suggest that you try using TwinLab Ripped Fuel Xtreme. This is a great fat burner that you can use in place of the fat burner formula that I have listed in the supplement e-book. I use this product personally when I am dieting and it works great for increasing your metabolism, boosting your energy levels, and
curbing your appetite.
I have a good article that you should read called How To Lose Bodyfat.
Creatine is creatine regardless if it comes in pills, powder, liquid, gel, etc. Companies will always come out with a "new and improved super duper supplement" but for the most part they are no better then the original product. I recommend that you use creatine powder because it is just as good as the other forms of creatine and it is much cheaper. I have a good article about creatine at: http://www.leehayward.com/art4.htm.
My fiancee's son just turned 16 and has started working out
with weights. He asked us this weekend if we'd get him some
creatine (creotine?). Is there a danger in taking that
supplement for teenagers? What age do you recommend starting those kinds of things. I tend to think he's a little young to start messing with his metabolism, but I don't want to be an over-protective step mom if it's OK. By the way, he is tall and filling out nicely on his own with no drugs or special additives.
Thanks for your time!
First, your step son needs to focus on eating as much good food as he can. Good solid nutrition will help more then all of the supplements in the world. For protein eat foods such as: beef, chicken, turkey, fish, eggs, milk, protein shakes, etc. For carbs eat foods such as: bread, rice, cereals, potatoes, pasta, fruit, vegetables, etc.
I would personally recommend that he supplement his diet with a good protein powder instead of creatine. Yes, creatine works and it is safe to use. But at this stage extra protein will help him more. Protein is the raw material needed for muscle growth. I recommend using "Optimum Nutrition Whey Protein" at: http://totfit.safeshopper.com/81/573.htm
A good guideline to follow is to eat 3 food meals per day, and have a protein drink in between each meal. This is a healthy way to get extra protein in his diet.
Iím eating very healthy, almost non-fat and exercising 5-6 times a week, starting with 30-60 min of cardio then I do 30-45 min of floorwork, machines &/or free weights. I have overall quite a good athletic figure. Iím have a hideous concentration of fat on my hips, inner and outer thighs that wonít firm up and wonít go away, inspite of focusing on them during workouts. Any suggestions?
Excess fat on the hips and thighs is very common for women. The only thing that I would alter is your diet. Yes, you are eating healthy and low fat. But the best way to diet for fat loss to increase your protein intake and cut back on your carbohydrate intake. Many times when people eat low fat, they tend to eat a lot of carbohydrates.
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, 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).
You should also try using a good fat burner such as "Ripped Fuel" (http://totfit.safeshopper.com/113/893.htm) to help lose the excess bodyfat.
First off I just like to say that I love your website and the "blast your bench program." I have made a lot gains, but along with the muscle I have also put on some fat. I was wondering what you think of the low carb diet. Like if I eat chicken, fish, and protein supplements all day. That way I get lots of protein and very few carbs. It is supposed to help one shed fat. I think it is called the Atkins diet. With this type of diet is it possible to build muscle and lose fat at the same time?
Thanks a lot,
You can try the high protein, high fat, low carb diet and see how it works for you. For me personally I do not like it because I have no energy and I can't even think straight when I have used it in the past. I follow a high protein, moderate carb, low fat diet when I am trying to lose bodyfat. I usually try to eat 3 food meals per day, each with a serving of protein, veggies, and starchy carbs. I also have 3 protein drinks per day, one in between each meal.
I also do about 30-60 minutes of cardio each morning on an empty stomach. And I take Ripped Fuel 2-3 times per day on a empty stomach.
I find that this approach works best for me.
I'v typed down my complete schedule so that you can tell me if I'm doing anything that will slow down my progress or destroy my efforts.
- 20 minutes cardio (first thing in the morning)
- three hours later a MRP
- two hours later four peices of ham or turky,
tow peices of wheat bread, little mayo
and mustard, lettuce
- 2 1/2-3 hours later weight training
(about 45-60 minutes)
- 3 hours later I have supper
(a good size peice of chiken breast and
low carb or no carb veggies)
- 3 houres later a MRP
There it is. I do this five days a week. Please tell me if I'm doing anything wrong. I know the food plan is a little odd but breakfast is not convenient. I get in five meals a day, I hope thats enough. I drink at least a gallon of water a day and I take a multi vitamin at each meal, I also take a fat burner w/o ephedrin. Please contact me as soon as possible because I don't won't to waist any time, effort, or supplements if I'm not doing this right.
Your program looks good. The only thing that I would do different is gradually increase the cardio. Add 10 minutes to each session, each week until you are doing 1 hour of cardio per day (that is what I do for the last 3 months before a bodybuilding contest).
I personally prefer taking ephedrine based fat burners. I like the way ephedrine boosts my energy and curbs my appetite.
I am trying to gain 4,000 calories a day. When eating like this to build mass and muscle how can i at the same time
decrease the fat on my body. Can i do this by taking hydroxycut? Or will I have to run alot.
You really can not build mass (i.e. gain weight) and lose bodyfat (i.e. lose weight) at the same time. I suggest that you follow a fat loss program for a couple months to lose the excess fat and then focus on getting bigger once you trim down a bit. Bodybuilders do this all the time, diet down for a contest and bulk up in the off season. This way you can continue to get bigger over the long term while maintaining a low bodyfat percentage.
I've been training now regularily for the last year and love it. But I just can't seem to gain weight quickly enough. I have a very very high motabalism rate and find myself having to eat everyhour just to feel full. I'm 6 foot 150 pounds. I have no problem with definition whatsover... i just wish I was 20-30 pounds heavier. What's the best thing I can do if I give myself a year target?
What's the best food to eat to keep the weight and how can I lower my motabalism rate?
To gain weight and slow your metabolism you need to increase your fat intake. When I am trying to gain weight I eat what ever I want. I eat 3 big meals each day plus I am constantly snacking all day long. You should have 3 big protein shakes per day (one in between each meal) and mix a couple tablespoonfuls of safflower oil in the shakes. Safflower is a healthy oil and has a bland taste so you will hardly notice it. This is a great easy way to get extra calories in your diet.
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