Nutrition & Supplementation
Questions and Answers
Page 7

Question

hey, my name is david and i have a question for you. should i take my protien supplement before or after a work out. and is 2 table spoons in 8oz of 2% milk enough for a 148 pounder or should i drink it more than once a day

thanx

Answer

Hi David,

You should have at least 2 protein drinks per day in between your meals. Have one in the morning and one after your workouts (on the days you do not workout, just have a second drink in the evening). I suggest that you mix your drinks so that you get at least 30 grams of protein in each drink. I personally use "Optimum Whey" at: http://totfit.safeshopper.com/81/570.htm this contains 22 grams of protein per scoop of protein powder. I mix 2 scoops with 12 oz. of water which give me 44 grams of protein per drink.

Question

I am getting ready to start the eca stack to help lose some weight. my questions are:

1. what time of day to take the stack (before/ or after workout), how many times per day is sensible?

2. should I take it every day or every other day, and for how many weeks before I should stop?

3. is there any side effects or dangers that could come from this?

thanks,
Jeff Payne

Answer

I use ephedrine, caffeine, and aspirin personally and always have great results from it. The best way to use this stack is take 200 mg of caffeine, 25 mg of ephedrine, and 300 mg of aspirin 3 times per day on an empty stomach. It is a good idea to take this stack before aerobics and before your workouts because it will help to give you energy, curb your appetite, and raise your metabolism enabling you to burn more bodyfat.

This is powerful stuff. If you have not used these supplements before you should ease in to it. For example, take them only once per day, then after a few days increase it to twice per day, then eventually increase it to 3 times per day. Some common side effects from the caffeine, ephedrine, and aspirin stack are feeling jittery, anxious, nervous, excited, etc. This is because the supplements cause your body to release adrenaline.

Only use these supplements for a month and then take at least a couple of weeks off before using them again. If you use these supplements as I have outlined you shouldn't have any trouble with them.

You can get ephedrine for $6.95 per bottle at:
http://totfit.safeshopper.com/96/722.htm

You can get caffeine for $7.99 per bottle at:
http://totfit.safeshopper.com/89/651.htm

Question

Hi Lee,

I would just like to ask your advice on supplements. I have saved for a while to be able to buy a stack of supplements to help me gain muscle size and strength relatively quickly. I already have the basics ie Protein shakes and a weight gainer and eat in excess of my calorific requirements, but I want something else to help me have the "edge" I'm not interested in steriods only natural products. I have completed a fair amount of research but there is some much hype in the market its difficult to know what to believe. I am particularly interested in supplements which increase testosterone etc. I have looked carefully at GEN's Humanovar and Prolabs Optima Bolan. I would be very grateful if you could give me your opinion on which supplements are the better of the two mention above and others, do you know of any effective natural stacks which won't cost me a fortune ? My main aim is as much size and strength gain possible within a faster time than I have experienced over last 18 months while supplementing with protein only.

Thanks
Dean Jones

Answer

Hi Dean,

Even with supplements there are no shortcuts to gaining muscle and strength. It takes years of consistent training, eating, supplementation, etc. in order to develop a strong, muscular physique. But as for a testosterone boosting supplement stack this is one of my favorites:

- 2 bottles of "Optimum Andro Stack 850"
http://totfit.safeshopper.com/81/574.htm

- 2 bottles of "Optimum ZMA"
http://totfit.safeshopper.com/81/586.htm

This will give you a 2 month testosterone boosting supplement cycle for about $70 bucks.

Question

Hi Lee,

My name is Chris. I`m 22 years old, 5`7 and I was almost 230 pounds 9 months ago, since then I followed a strict 30-45 minute cardio/weight lifting, low calorie diet and now I`m 140lbs I would estimate my bodyfat level is about 15% which means my abs do not show but I can see my ribs which is very promising. I do not need or want to lose anymore weight just..... bodyfat.

My diet is very simple now, I eat about 2200 calories. According to Men`s health I need 84-114 grams of protein if I weight lift and want to build muscle. My carbohydrate grams are around 300. And last but not least my fat grams are 74. In addition to lifting weights moderatley 3 days a week, walking 20-40 minutes a day 6 days a week and working my abs moderatley 2 days a week for 35 minutes. How long might it take me to reach a bodyfat percentage of about 10-8? Is there anything I could do to speed it up? Any suggestions would be kindly appreciated.

One other question I heard after a weight lifting workout your body not only requires carbohydrates and protein but also about 35 grams of sugar is that true I did read it in Men`s health?. Something about insulin does something to the muscles or somethin, anyone know what I`m talking about?

Answer

Hi Chris,

Congratulations on losing so much weight, that is quite an accomplishment!

In order to continue making good progress I suggest that you increase your protein intake to 150 grams per day. I know that there are a lot of people who say that you do not need extra protein, but I have been bodybuilding for the past 10 years and everyone that I know of who is lean and muscular eats a lot of protein, at least 1 gram per pound of bodyweight each day. You should also cut back on your carb intake so that you are eating approx. 200-250 grams per day. A higher protein intake raises your metabolism, allowing you to burn more fat, prevents water retention, 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.

To help you lose bodyfat you should do aerobic exercise first thing in the morning before eating. Do 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.

Sugar is a simple carbohydrate. Simple carbs cause your body to release insulin quickly this usually causes people to gain bodyfat. But after a weight training workout when your muscles are depleted the insulin will help to shuttle nutrients inside the muscle cells and help them recover and grow. I suggest that you have a protein shake mixed with a couple spoonfuls of sugar after your workouts to help with your muscle growth and recovery.

Question

Are the protein shakes really necessary, would it be possible to workout with out protein shakes and still make progress?

Answer

Protein supplements are not absolutely necessary if you can eat approx. 200 grams of protein from food each day. Many people think that protein supplements are too expensive, but when you compare them to the price of high protein foods they work out to be much cheaper. Now you should still eat high protein foods, but if you have a protein shake 2-3 times per day this is a easy way to get extra protein in your diet.

To show you the cost savings of protein shakes just look at this example.

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

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

Question

Hi my names pete ive been training for 6 months and i train in the morning bout 10am.I take creatine and n-large by pro lab after a workout. I was wondering in the morning should I eat protein or carbohydrate foods to help me in my workout.

Answer

You should have a meal that contains some protein and carbs about 90 minutes before you workout. It is best to eat a combination of protein and carbs with each meal.

Question

Lee,

Does drinking coffee have any disadvantages on a work out program, whether it be losing fat or gaining muscle?

Bob GillMount
Jewett, PA

Answer

Coffee (i.e. caffeine) will help with fat loss and boost your energy levels. I personally have 1-2 cups of coffee before every workout.

Question

Is it safe to take Creatine supplements and Xendrine?

Answer

For people who are in good health (i.e. no high blood pressure, heart trouble, kidney trouble, etc.) then it is safe to use these supplements. I personally have been using creatine and ephedrine on and off for at least 7-8 years with no problems.

Question

what do you think of ephedra, the drug the nfl outlawed. i heard it is great for loosing fat and isn't bad for you

Answer

I personally use ECA (ephedrine, caffeine, and aspirin) when dieting to lose bodyfat. One of my favorites is Ripped Fuel at: http://totfit.safeshopper.com/108/829.htm

It is not dangerous if used by healthy individuals in moderation. The problems from ephedrine are when people over dose and use it as a party drug to get high.

Question

I was wondering if you knew anything about ghb the steriod?

Answer

GHB is not a steroid, but a growth hormone releaser. It works very similar to GABA. I use GABA personally when I am getting ready for a bodybuilding contest and I find that it works great. You can read more about GABA at: http://totfit.safeshopper.com/23/186.htm

Question

Mr. Hayward,

I am trying to build muscle mass, and people have told me that I should stop jogging. I jog on Monday, Wednesdays, and Fridays, about 6 miles in a little over an hour, and I do it at 5am before eating anything. I jog mainly to burn of fat. Later on in the afternoon, I go to the gym and workout for an hour. I eat fine, with enough carbs, and more then 1g of protein per body pound. So I wanted to know, is it alright for me to continue jogging? Will it make me lose any muscle?

Answer

You should cut back to only jogging for 30 minutes 3 times a week. This will still give you a good cardiovascular workout and help spare your energy for building muscle. You need to increase your food intake in order to gain mass. Even though you are "eating good", if you are not gaining at least a 3-5 pounds of bodyweight each month then you are not eating enough. The only way to get bigger is to eat bigger. Overeating will cause you to gain weight, hard workouts will make sure that a good portion of that weight is muscle mass.

Question

Hey Lee!

I tried hydroxycut last year but i must be sensitive to the ephedrine because it really upset my stomach at low doses. I am about 186lbs. with about 15% body fat. I am interested in the non stimulant fat burners i.e. MM4 and T2 by syntrax and biotest. I really only have fat in my gut and upper arms. If i use a non-stimulant and work hard can i get abs for early june? I am also currently taking whey protein, a multi-vitamin, vitamin c, and flax seed oil. Thanks for your help.

Dan

Answer

Hi Dan,

The ECA stack is one of the best fat burning supplements. What you can try instead of Hydroxycut is the actual ephedrine, caffeine, and aspirin. The actual ECA stack doesn't bother my stomach at all, but some of the combo products (i.e. Hydroxycut) can make me feel a bit stomach sick.

You can get pure ephedrine at: http://totfit.safeshopper.com/96/722.htm
You can get pure caffeine at: http://totfit.safeshopper.com/89/651.htm
You can get aspirin at any drug store, make sure to get regular strength coated aspirin, to make it easier on the stomach.

Take one of each on an empty stomach 2-3 times per day.

In order to get ripped, you will have to diet down to 160 lbs. A good goal to shoot for when dieting is to lose approx. 10 lbs. the first month and then 5-8 lbs. per month after that. A lot of the initial weight loss will be excess water retention, after that you will lose bodyfat. I have a good article that you should read at: http://www.leehayward.com/art17.htm that has some excellent fat loss tips.

Question

Hey Lee,

I would like to know what I should do I am discouraged. I know you can't really put on mass and lose fat at the same time and I know there isn't such thing as spot reduction but I want to get bigger but my stomach makes me want to lose fat. What should I do. I love to lift big and eat big but that doesn't do much for my gut. But also I want to lose my gut. I need more muscle but at the same time I need to lose my gut. Everywhere else is fine, it just needs muscle. I'm like 50% mesomorph and 50% endomorph, what should I do. Also I hear alot of blabbering about carbs like 1 gram per pound and so on. What should I take in for carbs for mass gaining and cutting. If you could give me some guidance on this Lee it would be of great help dude.

Thanks Lee,
Darren

Answer

Darren,

The best way to gain mass and lose bodyfat in the long run is to cycle your training and eating. For example, bodybuilders have off season and pre contest routines. Generally in the off season they eat more, bulk up, and train heavier. This helps them to gain more muscle mass, but they will add some bodyfat at the same time. Then during the pre contest phase, about 4 months before a contest, bodybuilders will diet and increase the amount of cardio they do so they can lose the excess bodyfat while maintaining the muscle they gained in the off season.

Most people generally like to get lean for the summer months and bulk up during the winter months. So since summer will soon be here, you may want to follow a fat loss routine in order to look your best. I have a couple great articles that you should read. One is called "How To Lose Bodyfat". The other is called "How To Get Big". These articles will give you some great exercise and nutrition tips that you can use.

Question

Lee:

My Stats: 28 years old, 5' 9" Tall, 165 Pounds I am currently on a caloric intake of 1650 / day or 275 calories six time a day. 217 Of those are from protein 87 of those are from carbs I stop taking in carbs after 2pm My problem is that I am trying to get ripped and expose my abs and muscle definition, Despite the fact the fact that I am eating like this six days a week, and doing aerobic exercise four times a week I do not feel like I am getting leaner or losing the body fat. People have mentioned cycling my diet?

Does this mean that after two weeks of my current diet I should take double my caloric intake for two weeks and alternate? Any help would be appreciated.

Scott Bednaz

Answer

Hi Scott,

Getting ripped can be hard, and very confusing. You can ask 10 different people how to get ripped, and most likely you would get 10 different answers. I'll give you a few tips and suggestions that I use to get ripped for bodybuilding contests.

- Give yourself plenty of time to get ripped. I allow myself at least 4 months of dieting to get into contest shape.

- Don't go to extreme with your dieting. If you do not eat enough you will slow your metabolism. I suggest that you eat approx. 200 grams of protein and 200 grams of carbs per day (keep your fat intake fairly low). Eat 5 meals per day. You can still eat carbs after 2pm. Just make sure that you do not eat anything for a couple hours before going to bed, you will burn more fat during the night if you go to bed on an empty stomach.

- Use a good fat burner such as Ripped Fuel 3 times per day on an empty stomach. Make sure to use this before your workouts.

- Use ZMA and GABA before going to bed. These two supplements will help to increase your natural testosterone and growth hormone levels and help you sleep like a baby.

- Do at least 45 minutes of cardio 5-6 times per week first thing in the morning on an empty stomach. You will burn more fat at this time then doing cardio later in the day.

- Weight train hard and heavy 4 days per week. Even though your energy and strength levels may not be as high as when you are not dieting you should still train as heavy as you can. Do between 6-10 reps per set. Weight training is for stimulating muscle growth. Cardio and diet and are for losing bodyfat.

Try these tips for the next month and let me know how they work for you.

Question

I am currently working out and taking creatine monohydrate and whey protein at the same time. What do you recommend as far as when to take each one? Do you take a dose of creatine and immediately after take the protein? Or do you wait a while between the two? Thanks.

Nick

Answer

Nick,

You can mix both of them together in one drink. That is what I do.

Question

Hi Lee:

I have a problem with food (all my life) I am a sugar and carb junkie (I just lost 40 lbs. on my own) and now have gained about 3 lbs back after a 2 day binge. Do you have any advice re my binging.

Thank you,

Chris

Answer

Hi Chris,

To avoid bingeing you should eat several small meals each day. Eat a every 2-3 hours during the day, don't let yourself go hungry. By eating more frequently you will help prevent cravings. Drink at least 1 gallon of water per day to help keep your body hydrated, help with digestion, rid your body of toxins, and help reduce your food cravings.

You should also eat more protein in your diet. 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.

And to help satisfy your sweet tooth you should eat protein bars and shakes. Some of these taste awesome and will help take away your carb cravings.

Some great tasting protein supplements include:

EAS Whey Protein, EAS Myoplex, SportPharma Promax Bars

It still takes some self discipline, but these tips will make it a bit easier.

Question

Im 19 years old and I'm about to begin a "Get big program". The question I have is about protein in general. Can you clear up the myth and facts about high protein intake. First I read about how high protein intake is good for bodybuilders because it helps in reducing breakdown of the muscles. And then I read that the same high intake of protein is bad for your kidneys. Can you please give me all the information you have on this. And give it to me straight, cause I really want to become big but not at the expense of my health.

Thanks for your help

Answer

A high protein diet (i.e. 1 gram of protein per pound of bodyweight each day) is not harmful to your health. In fact it will help increase your energy levels and speed muscle growth. If someone has kidney problems they should check with their doctor first, but for someone who is in good health eating a high protein diet is not a problem.

To keep your kidneys healthy you should drink plenty of water, I suggest at least 1 gallon per day. This will flush out toxins, keep your body hydrated, and help with muscle growth (muscle is approx. 75% water and 25% protein).

Question

Lee:

My Stats:  28 years old
5' 9" Tall
165 Pounds

217 Of those are from protein
87 of those are from carbs
I stop taking in carbs after 2pm

Sincerely,
Scott

Answer

Hi Scott,

Getting ripped can be hard, and very confusing. You can ask 10 different people how to get ripped, and most likely you would get 10 different answers. I'll give you a few tips and suggestions that I use to get ripped for bodybuilding contests.

- Give yourself plenty of time to get ripped. I allow myself at least 4 months of dieting to get into contest shape.

- Don't go to extreme with your dieting. If you do not eat enough you will slow your metabolism. I suggest that you eat approx. 200 grams of protein and 200 grams of carbs per day (keep your fat intake fairly low). Eat 5 meals per day. You can still eat carbs after 2pm. Just make sure that you do not eat anything for a couple hours before going to bed, you will burn more fat during the night if you go to bed on an empty stomach.

- Use a good fat burner such as Ripped Fuel 3 times per day on an empty stomach. Make sure to use this before your workouts.

- Use ZMA and GABA before going to bed. These two supplements will help to increase your natural testosterone and growth hormone levels and help you sleep like a baby.

- Do at least 45 minutes of cardio 5-6 times per week first thing in the morning on an empty stomach. You will burn more fat at this time then doing cardio later in the day.

- Weight train hard and heavy 4 days per week. Even though your energy and strength levels may not be as high as when you are not dieting you should still train as heavy as you can. Do between 6-10 reps per set. Weight training is for stimulating muscle growth. Cardio and diet and are for losing bodyfat.

Try these tips for the next month and let me know how they work for you.

Question

Hi lee,

im on one of your lean diets right now. And i feel it working, im losing a little fat around the belly. But i was wondering if protein will affect me? Since i eat every 4 hours, will taking a protein shake count as a meal, or will it help me build more muscle and not go to fat??? And do you recommend vitamins and if so wich ones and their purposes!

thanx alottttttttttttttttttttt
Enrique

Answer

Hi Enrique,

Protein supplements are a great way to get extra protein in your diet. 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.

I suggest that you use a good protein powder such as EAS Whey Protein. This is one of my favorite protein powders because it tastes good and mixes easily.

Vitamins and minerals help to supply your body with the essential nutrients that it needs to maintain good health, build muscle, and lose bodyfat. One of my favorite vitamin mineral supplements is AST Multi-Pro.

Question

Hi Lee,

I need to know a protein drink i can whip up at home.

Derek Granger

Answer

Hi Derek,

The best bang for your buck when it comes to protein drinks is Optimum Nutrition Whey Protein at: http://totfit.safeshopper.com/81/573.htm. You can get 5 lbs. of protein for only $28 bucks. This works out to be much cheaper then buying high protein foods such as meat, poultry, fish, etc. and it is much more convenient, just mix it up in a shaker cup with water or milk.

Question

Hi lee

I was wondering if you could help me with a small problem I have. Over the last few months I have been trying to gain as much weight and muscle as possible, I have had gains but only about 7 lbs. In a last ditch attempt to gain a few pounds I am considering mixing my weight gainer with whole milk over the next 3 weeks and increasing its calorie content by about 500 cals. But I am worried that I gain a lot of fat as well as muscle mass and I am going on holiday in July and want to be relatively "cut" ie my abs showing.

At present my abs are visible but arent as visible as I want in July, all I was wondering is whether 2 and 1/2 months will be enough time for me to lose the fat I gain. Also do you have any experience with fat burners, diet routines etc and which do you find most effective, please could you give me any advice on good ab building and muscle shaping routines.

Thanks

Dean Jones

Answer

Hi Dean,

You have to focus on one thing at a time. If you want to gain size then you need to focus on gaining size, if you want to lose fat you have to focus on losing fat. You really can not do both at the same time. There is nothing wrong with bulking up and putting on some bodyfat. It will help you gain more muscle size and strength. It is much easier to lose bodyfat then it is to gain muscle mass. Most people can lose most of their bodyfat in a few months of dieting, but it takes years of hard work and lots of food to build a thick muscular physique.

I suggest that you take the next month and eat as much food as you can and train hard and heavy. Try to put on at least 10 lbs. of bodyweight. After a month of bulking up then you should cut back on your food intake, increase the amount of cardio that you are doing, and take a good fat burning supplement such as "Ripped Fuel". This will help you lose any excess bodyfat.

I have a good article that you should read called "How To Get Big".

Click Here to go back to the Q & A main page.