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Q: Great idea and layout of this website first off, and ive got a bit of a problem, i dont know if you answer questions and stuff but i might as well through it out there to someone with more experience than me. ive been plateued at 145lbs for the past year. im 6 foot 2 inches and it just isnt right for me to be that light. im very lean and ripped but i want that extra size (15-25 lbs) do you give advice on how i can properly do this?

A: Hi Javin,
 
Thanks for the question amidst our revamping of the site - so please check back soon for a newly designed Workout Lab.
 
To address your question, I hope this gives you at least a little comfort: I started at 6' 2" and 125 pounds! Yes, and always drug-free and today I am 220 and lean. So, do not despair, it can be done. It will take some eating and consistency on your part though. What is your diet currently like? Training? Do you know how many calories you are taking in?
 
Let me know and then I can more accurately assess your situation.
 
Also, would it be okay to post your questions on our new site in the near future? I feel it will help others as well. 
 
Thanks!
Brad

Q:  my diet sometimes fluctuates depending on when/how much i get paid, im only 18 so money is tight sometimes, but i usually get 180-205 grams of protein a day, i try to get 3000+ calories, but eating healthy makes it a challenge, so i sometimes go out to eat to get a big bulk amount of calories, i train 5 days a week, one to two muscle groups a day to give them plenty of rest. i feel like what im doing is good, but the effects of a fast metabolism makes the results minimal. im looking to be at atleast 175. the bulk of my protein comes from protein shakes on account of a busy school and work schedule so im never quite satisfied with my hunger if you know what i mean..

Q:

Hey Brad, I wrote to you several months ago about the best supplement regimen for me and you said to write back when I was ready...well, after another bout of severe tendonitis in my shoulder I believe I'm ready to start       And not necessarily for now, but I was wondering come contest time what you take and what you do to get that last bit of fat off the lower two abdominal muscles and around the V line of the hips. I've had a 4 pack for the most part since high school and after football is over I'd like to see if I can't get that 6 pack and V muscle to show fully.
A:

Good to hear from you again!
 
Well, as for that last bit of fat around the lower abs - I am afraid that is all about severe dieting and carb control. Cycling your carbs up and down is the best way to keep the fat melting away. But we can revisit that later when you are dieting for your show.
 
Regarding supplements: some of the best around are L-carnitine and caffeine. Take the recommended dose from the manufacturer for L-carnitine - for caffeine supplemental form has been shown to be more effective than food form such as coffee. A normal cup of coffee contains roughly 200mg of caffeine. Taking it in supplement form can be more beneficial due to the better absorption rate.
 
Now, there are many products on the market today that contain both of these supplements, but sometimes you are better off buying them separately (due to cost).
 
Let's not forget food! There are also many natural "fat burners" in your kitchen. Spices such as cinnamon and pepper-based spices are great additions to most meals at low cost!
 
Good luck!
Brad

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Q:

Q:

Dear Brad,
For further studies i  have to shift to the middle east there i'll be living in a hostel. There would not be any gym around but i'll buy some weight there and will keep on pumping with lit weights.But the problem is, i would not get enough to eat there as they dont provide non veg food so it would be impossible for me to fulfill my protein requirements  as i wud be living away from my parents so would not b having enough money to buy those costly food supplements.
I dont want to lose my muscles, is there any way that i can maintain(if not build) my muscles mass without proper food?

Thanks
Himanshu

A:

Hi Himanshu,
 
The answer is: yes. The body can adapt to so many circumstances. I was deployed overseas with the military, so I can empathize. With that said, you will have to get a little creative. To be honest, you will not gain the type of muscle mass that is ideal to fit your goals, however, you can make some decent progress regarding your situation. 
 
Of the food you are provided, be sure to load up on meats, beans, and dairy. These will be your main sources of protein. Also, look into ordering protein supplements through the mail if possible. Most companies will ship almost anywhere in the world.
 
Most importantly, do not despair. Your trip is only temporary so take the opportunity to build discipline and a hard work ethic so when you come back to better conditions you will be already ahead of the game.
 
Good luck,
Brad

Q:

A:

Hi Joe,
 
I say go for it! I am also 35 and am just getting better each year. It is absolutely NEVER too late to get started. Weight training is a great journey of self-discovery and it also gives us the opportunity each and every day to push ourselves toward our potential. Eating healthy, weight training, and cardio can only benefit you. So get in that weight room and get going. You are a clean slate, so build wisely.
 
Good luck!
Brad

Q:

Hey Brad, it's been awhile but everything is seeming to be ok. I gained a little bit more B.B. knowledge within the last couple of months that I just want to talk about with you. I am currently starting a bulk cycle that I want to do for at least 4 months. Through this bulk I work one muscle group per day blasting it with 6 to 5 exercises within 10-6 reps. I would like to know your views on a one muscle a day program as it seems to work for me due to it's enabling of letting me focus more on muscle parts. I just want to keep my B.F. and gain as much mass as possible before I cut for another 4 months. I have a pretty good momentum moving so I am pretty happy with my diet and training but advice is always needed, but like you said if it ain't broke don't fix it. I also want to know how many times I should do abs and calves during a bulk. I am taking in 3600-3200 pretty clean calories per day through 6-7 meals so I think one of the reasons I was struggling before
with getting bigger is because I wasn't taking in enough calories. Knowing that to bulk you need an excess of calories is a big help. Thank you very much Mr. Borland and god bless you.

A:

Hi,
 
Great to hear about your progress! Yes, if one body part per day works for you then keep it going. We bodybuilders (in order to see continued progress) seldom stay on the same routine all year. So, by all means, go for it. As far as calves go - are they a weak point for you? If not, then train them like every other body part. However, if they lag, try training them twice per week for six weeks. This should provide ample stimulation.
 
Now, as far as abs go - I am usually a big proponent of frequent training. I usually train them every day except leg day (I am often whooped after a serious bout of legs).
 
Again, great job!
 
Brad <strong /> 

Q:

Q:

 Hi Brad,
 
I was wondering if you could help me out with a few bodybuilding questions.  What kind of simple carbs do you take post workout?maltodextrin?  Whens the best time to do cardio to lose weight...i've been doing cardio first thing in the morning for about an hour on the bike taking bcaa's, glutamine, and L-carnitine.
 
I would appreciate the help,
 
Brian

A:

Hi Brian,
 
I think you have a great knowledge of what your body needs for maximum gains and fast recovery. Maltodextrin is a good choice for post workout to shuttle in additional nutrients such as 20-40 grams of whey protein and, if you choose, 3-5 grams of creatine. A sports drink such as Gatorade will work well too.
 
Regarding cardio; yes, first thing in the morning with the supplements you listed will ensure you will be burning fat while holding on to that hard-earned muscle. You will burn mostly fat on an empty stomach while the BCAAs and glutamine will protect your muscle tissue from breaking down, and L-carnitine will accelerate fat loss.
 
Good luck with your efforts,
Brad 

The Q and A Bodygroup is set out to both ask and answer questions related to training, nutrition, and supplementation in any sport or endeavor.

The Q and A Bodygroup is here to fullfill member's quest for knowledge and improvement through a network of experts and professionals.

The Q and A Bodygroup is building a network of individuals committed to helping others reach their goals for a better life.

Getting answers can sometimes be hard to do especially with the myriad of information out there. "Q & A" is set out to address those challenges by having a central forum for individual's tough questions to be answered by there fellow members.

Experts in the field of training, nutrition and/or supplementation will have a commitment to helping others by answering their questions and ultimately reaching there physique/performance goals.

Brad

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Train Hard!

Brad

Q:

A:

Hi Jesus,
 
That is a great question. I think you would be okay to take it with other supplements. The directions on the bottle may be referring to avoid a solid meal while taking the supplement. However, I would avoid taking a multivitamin at the same time as some vitamins/minerals will "jockey for position" when it comes to absorption.
 
Thanks,
 
Brad

Q:

Hey Brad, yeah everything is good with the routine and im all most at the last stage and thanks so much for you response!  Hey, the reason i asked you about that stuff is to strengthen my mindset even more.  I guess i would sum it up to say that i am just a kid who just dreams big in anything that i want to excel in.  When i played football i just dreamed like i could play Division 1 football and go pro even though i was a 5'8 linebacker.  I tried to reflect that in the way i played, even though i had that one damn obstacle being 5'8 i tried to play like i was 6'3 and 240 lbs and with a hellish attitude.  I never let being short hold me back from giving all that i had and trying to be a crushing linebacker.  I guess what im trying to say is that i dream so big even when it seems unrealistic at times i just don't see barriers.  I asked you that stuff because i want to know can i do this Brad?  Can i get as big as these guys while staying natural? I feel like i can and i just would like you to tell me if it's possible?  Patience is never an issue with me because i know that everything in life takes time.  I feel odd asking this but i think that it is part of the process of being the best to question things sometimes.  Thanks alot and i hope to hear from you soon! 

A:

Bryan,
 
These professional bodybuilders you see in the magazines are huge! They apparently have a little "help" when it comes to muscle size and strength. If I were you, I would concentrate on yourself be the best you can be. later in life you will be a little less obsessed with being as big as possible and prioritize other things in life. Striking a balance is key. Now as far as your goals are concerned; try looking up to some of the outstanding natural, drug-free bodybuilders out there like Skip Lacour, Phillip Ricardo, and Layne Norton. They have achieved so much in the drug-free side of bodybuilding. Also, it is much more realistic and achievable to relate to their training, nutrition, and supplement advice.
 
Good luck,
 
Brad