Questions & Answers

QUESTION: Hey all, first i would like to thank, Conway, Dave Sanchez and Linda, for great advice for beginners. I am also a beginner and was wondering if Protein Shakes are over rated? As a Beginner do i need to have a protein Shake everyday? I work out 5 days week, cardio and Weights, thanks everyone.

ANSWER: Agreed (although it differs greatly from individual to individual bodybuilder) protein cannot however grow without carbs. the two feed of each other. It's a question of balance. Too much protein bias also causes problems!

Try to get 1 gram a day MINIMUM for each pound of your target body
weight from both solid foods AND protein drinks together. The way i
do it is to eat good hi-protein solid foods and THEN ADD protein
drinks to get to 2 grams protein per pound of my target body weight
as if i had ZERO from solid foods...THIS WAY I KNOW I GET plenty of
protein...muscles need proteins to grow and working out without
giving it to them is a very SLOW way get bigger...you work your butt
off only to get a modest gain...do it with a lot of protein to GAIN a
lot of new muscle mass much faster.

GOOD LUCK

QUESTION: Hey I've got some huge man boobs and want some advice how to get rid of theme.

ANSWER: Hi. Regarding working out helping "man boobs" (the Medical term for it is: Gynecomastia) working out will build, and firm up the pectoral muscle which resides under the breast-like tissue of your chest. But, as a man who lives with this terrible curse (I've been working out for over 4-1/2 years) and who has done extensive research on this subject, I can tell you that all the working out, cardio activity, and excellent diet in the world will NOT fix this problem. Only plastic surgery will do that.

Hope this helps

Tips

For those of you who do cable crunches for abs: I was
doing cable crunches this morning and was wondering if
it's better to

1) kneel close in and push your butt out as you do the
crunch

or

2) kneel further out so you can flex ninety degrees at
the hip to do the crunch.

#1 seemed a little easier/better for feeling my abs
work.

Questions To Be Answered In Future Posts

what is a good exercise to work the lower portion of my triceps?
i am doing cable press down, cable reverse curls, cable standing
curls and barbell french curls. they are pathetique(tris) amongst
other things but these have always concerned me i have wide elbows and skinny lower triceps and the effect is ....well..awful. any help is appreciated.

Hey everyone.....need some MAJOR help! Over the past few years or so....I have let myself get WAY out of shape. In just a few years, I have gained 50+ pounds and about 6 inches in the waist. I am now 6'1", 245 lbs and 38" waist. Here's the kicker.......I know that I can lose the weight because I've done it before.  I just really need some motivation that lets me SEE RESULTS!!!!! I would like to lose the gut and then begin building muscle.

Any ideas?

My name is Channing and I am new to the group. I have been lifing
off and on for years but never really gotten serious about it.

Since I have been over here in Iraq I have been hitting the gym
pretty hard. I am doing 3 on 1 off, lifing in the am and cardio in
the pm. Anyone have any other plans that are working for you?
 

Final Word

I will be heading to Amsterdam over New Years and I am
looking for a gym near or close to Amsterdam Centre. Does anyone
know of a decent place to go workout while I am there?

Mood:  caffeinated

(lying down) biceps curls.

Lie on a workout bench, while holding a dumbell in each hand, with the
dumbbells resting on the floor, on each side of your body. Then curl the
dumbbells all the way up, then down again. You might have to reduce the amount of weight you use for this exercise from whatever weight value you use for regular, standing curls, because this exercise is more difficult, but you'll definitely feel that great burn/pump, and it DOES help with biceps width.

Blood Sugers

Blood sugar is an important hunger cue for the brain. When your
blood sugars run on empty, you crave food and lose the willpower to
stay on your diet. University researchers found that increasing the
amount of protein in the diet helps stabilize blood sugar, fight
hunger, maintain muscle mass and reduce body fat. The liver makes
new blood sugar from amino acids--the building blocks of proteins.
Protein in a meal--particularly foods high in the amino acid leucine-
-acts like tiny blood sugar time-release capsules that maintain
steady levels of blood sugar and prevent hunger. A simple solution
to preventing hunger is to eat a high-protein breakfast or lunch.
This will boost your willpower and help you stay on your diet.
Leucine-rich foods include beef, chicken, fish, dairy and eggs. (J.
Nutr. 133: 405-410, 2003)