Q: Something must be wrong with me. I’ve been working out for about 18 months and I was gaining muscle at first but lately my strength is going down and it makes me feel like I just want to give up. I am very strict on my diet and I am working out 4 days a week. I seem to have everything in place. I have tried a bunch of different supplements and still nothing seems to work. Can you recommend something for me? A: The problem you are presenting here is indicative of what a lot of people go through from time to time. You feel like you are doing everything right but the gains aren’t coming. This usually happens after a long time of working on the same schedule over and ...

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Here are some tips that will make your diet healthier and a lot less boring. 1. Get A Cook Book You know, you can only cook so many dishes with the knowledge that you gathered from your college room mate, unless it was a cooking school. There are thousands of really good cooking books that have been written by some of the greatest chefs in the world. No offense to your mom’s cooking because nothing can beat hers but you need to fly out of the nest. Don’t be afraid of trying out the new good stuff. There are cookbooks specifically for carbohydrates, protein, fish, eggs, beef, chicken, vegetable, salads, spices, Atkins diets, diets for diabetics etc. 2. Spice Up Your Food There is this notion that’ spreading like camp fire, that healthy food can’t also be tasty food. That is simply a lot of ...

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Q: Is it really necessary for bodybuilders to count calories? A: Yes – in fact, the failure to do so may well be what is stopping many people from reaching their goals. That’s not exactly what you want to hear – counting calories can be a real hassle. So, let me explain why you simply must count calories in order to succeed in losing fat and gaining muscle. A calorie is a measure of heat energy. So, the fat stored on your body is a reserve store of energy. It’s just like money in the bank. We deposit money (consume calories) to build up our balance. We withdraw funds (burn calories) and deplete our balance. If our calories consumed are equal to the calories expended, there is no change in our caloric balance. Now, how long do you go without checking ...

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Q: Is there any benefit for bodybuilders to up their intake of vitamin C? A: There is no other vitamin that has as many beneficial effects on the human body as vitamin C. Because our bodies cannot manufacture it, we need to replenish our supplies of vitamin C daily. And because much of our agricultural soil has been depleted of its minerals and vitamins, the foods we buy are not as rich in vitamin C as they once were. As a result, most people don’t get enough vitamin C in their daily diet. Without the requisite amount of vitamin C we cannot adequately combat infections, diseases and colds. Vitamin C is an antioxidant, meaning that it protects the fluids of the body such as blood as well as muscle cells from damage by free radicals. Vitamin C has also been ...

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Q: I’m what you could call a lifestyle bodybuilder. I’ll never compete but, being over 30, I really need to watch what I eat. With a busy lifestyle, this is no easy thing. Any advice on how I can construct a lifestyle diet plan that’s practical for a busy guy? A: What we’re talking about here are lifestyle modifications that will stick with you for the rest of your life. There are a number of principles that need to be applied in order to achieve a healthy life-time bodybuilding eating regimen. Of course, it also requires a hell of a lot of discipline, especially at the outset. So, if you’re prepared to supply that, then here’s what you have to do . . . (1) Devise a simple menu adjustment and repeat it: Rather than going hell for leather and burning out ...

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Q: Why do bodybuilders need to consume fats and what are the best forms to take? A: This is a confusing subject to many. Fat, after all, is the enemy of the lean, muscular physique. And yet, we’re told that we need certain types of fat. The truth of the matter is that not all fats are created equal. According to Dr. Udo Erasmus, an expert on dietary fat, there are ‘fats that heal’ and ‘fats that kill’. The effects of the bad fats are the things we associate with fat in general; high cholesterol, unsightly body fat, clogged arteries and decreased life prospects. But what about the good fats? Consuming these will increase your energy levels, accelerate your fat burning potential and enhance insulin function. Would bodybuilders benefit from these effects? You bet. So, the key to success here is ...

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Q: What do you guys think about drinking milk? I know a lot of people who get bloated from it and still others who say it will make you fat. Should I drink milk if I want to be big and lean? A: Some people are lactose intolerant. These people will have an unpleasant gastro-intestinal reaction to the consumption of milk (stomach cramps, bloating, and diarrhea). Lactose intolerance is caused by lack of a digestive protein called lactase, which is critical for the breakdown of milk sugar (lactose). For those who have a lactose intolerance, a lactose free alternative to milk is advisable. For everyone else, though, milk is a key food in the bodybuilding arsenal. In the pre-drug days of our sport, milk was toted as a muscle-building wonder food. Lately, it’s been relegated to the sidelines for less than ...

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Q: Is it OK to eat red meat as an alternative to chicken or is it too fattening? A: Red meats offer some great potential for bodybuilders. They are high in iron, which carries oxygen in the blood and muscle, as well as zinc and b-vitamins. And did you realize that beef is also a great source of creatine? In fact, it has a higher creatine content than any other food. In addition, beef contains carnitine, which helps enhance fat metabolism. Of course, it’s pretty high in protein, too. Red meat can also, of course, be extremely fattening. But it is also possible to find red meats that are also very lean. So, rather than writing off red meat altogether, concentrate on lean cuts and you’ll be pretty safe. So which cuts are best? Lets take a look at the options when ...

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Q: Can you provide some ideas to help me to make the right choices in the grocery store? A: Gladly – after all, the choices you make in the grocery store will be directly related to the way your body looks. The one thing you should never do is head to the grocery store in a state of hunger. If you do, you’re emotions are going to force you into some bad food choices regardless of how strongly determined you are to eat clean. So, have a decent meal before you take your weekly grocery shopping trip. There are a couple of items you’ll want to take along with you. Firstly, have a written shopping list and carry it with you. Secondly, take a calculator to the store. The main purpose here is to work out the fat content of your prospective ...

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Q: Are there any fat gain triggers that I need to be aware of? A: The biggest fat gain trigger and the one that more people get beaten by is the consumption of too few calories. When you don’t give your body enough energy (food) five key reactions take place that, in the end, will make you fatter and less muscular. Let’s consider them one by one: Blood Sugar – Your body is constantly in need of glucose. The brain and nervous system consume it at a ravenous rate – in fact, when you’re not exercising your brain consumes two thirds of the glucose in your system. If you’re not constantly replenishing your glucose stores, you will feel tired, lethargic, anxious, possibly even dizzy and disoriented. Serotonin – Serotonin is a neurotransmitter to the central nervous system and brain. If we’re ...

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