What’s the biggest problem or frustration you have when it comes to getting lean and ripped?
Give it some thought and then post it in the comment section below because tomorrow night (Thursday January 7th at 9:00 pm Eastern Standard Time) we are going to be having a true master of fat loss, Andy Pratt, joining us live on the Total Fitness Bodybuilding Talk Show at: http://www.LeeHayward.com/tv
Andy Pratt’s “Before” & “After” Physique Transformation!
Andy knows how to get ripped to the bone shredded better then anyone I know. Not only does Andy practice what he preaches, but he has helped countless people from average Joe’s to top level pros get ripped in record time!
Andy has also created the Warrior Built Fat Loss System which utilizes boxing and MMA style conditioning drills into a killer rapid fat blasting workout system!
I’m going to get Andy to answer your questions live on the show, as well as share some of his killer physique transformation tips and tricks. So make sure to post your questions in the comments section below because they’ll be answered on a first come, first serve basis.
116 Comments
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leehayward
If you have a question that you want to ask Andy or myself then post it here in the comments section and we’ll discuss them live on the show Thursday night.
Jason burgett
What’s up Lee alright I’ve been trying to get big and ripped so do you have any advice for me for my biceps,abs,legs,and chest. Oh and I forgot I’m 14.
Jack reader
What are the best exercises you can do to help ripp my muscles?
brock
my question is i want to know what do do exaclty to loose fat gain muscle and strength and e more cut but still get bigger but loose the fat in the certain spts like waist and other places, and good food to eat and this to stay away form and when do eat how many meals ex. Because lately my waste has been getting bigger, which I don’t like bt i want to get bigger but not fat and lose fat
ryan malcol
I want some exercises to get me bulked, and the best for abs !!
...
Is it possible to loose fat and build at the “same time” muscles (not as much…) ? If you for example eat enough at the days your training and eat less at the days your not training. ???
Umair
hey lee
im 16 years old and having trouble getting rid of chest fat(aka manboobs) and a some belly fat. but i dont want any method that makes me lose any muscle mass since im also weight training.
overall im not fat but i have manboobs due to genetics i think cause i know some relatives of mine who have manboobs too, i also have a belly that sticks out a bit but when i sit down then it sticks out of the shirt.
im 5feet and 8 inches and weigh 13 stones
thank you 🙂
Terry Harr
Hi Lee & Andy, I am 49 years young, been lifting for many years off & on, in pretty good shape, about 15 LBS over weight and its in my mid section, belly area, I work out 6 days a week but don’t do much cardio, I try to eat right but I ain’t perfect at that , so my goal in the next 3 months is to loose this gut and get my six pack back and get ripped, but at my age its harder to do, I want to keep building muscle and shed the fat, can you help?
Thanks
rich lush
I’m 24 and about 10 stone, I’m not over weight, but do suffer from the typical belly bulge (too many Christmas dinners!) I was a keen gymmer, but as of late haven’t had time to go. What’s the best way to get ripped when you don’t have a lot of time, and are on the go quite a lot?
Daniel
hey Lee, im 17 and im in good shape but i cant seem to get off the last little bit because im still in highschool, and im having trouble with eating properly due to the lack of time i have to eat. I know to eat properly your supposed to eat evey 2-3 hours, but i cant do that. I will have a good breakfast but then becuse i havent eaten since seven in the morning im always eating more than i should when lunch comes around, is there anyway to get around this?
thanks.
Rob
Regarding the fat loss question. I am 56 5’9 and 154. Have a little bit of fat around my waist. My main downfall is sugar (hard candy-sometimes a cookie or two) after dinner, and within an hour or two of bedtime. Any suggestions for kicking it in the a$$ ? I chew sugarless gum at night. Sometimes it helps and sometimes it doesnt. For about every 3 good nights, I have one bad one…..Thanks…
nelson
HELLO LEE IM 18 YEARS OLD CURRENTLY WEIGHT IN AT 200 IM 5’7 MY QUESTIONS ARE IS IT TRUE THAT WHOLE GRAINS OR WHOLE WHEAT IS BAD FOR A DIET?? AND
AT WHAT BODY FAT PERCENTAGE CAN U START SEEING YOUR TOP ABS OR LOWER ABS RIGHT IM AT 17-19 SOMEWHERE AROUND THERE.
TinyTim
I am going to do a natural bodybuilding competition this year and I want to know how to retain my vascularity the day of the show. I have a great metabolism and I am vascular all year round especially in my arms and I seem to loose some of the day of the competition. What can I do to prevent this?
TIM
I am 66. I work out with weights 3 hours 3 days a week, ride a stationary bike 23 miles 2 days a week, do about 300 crunches , 200 sit ups and 50 to 100 push ups on the days I work with weights. I compliment your Blast Your Chest program as I have been asked by several people how I got my chest so big. I am now using Blast Your Biceps. I ran track in college and was much lighter in weight than I am now but I have a hip replacement and cannot run like I did then.My wife says that I look good physically for my age except for my stomach which is better than it used to be but is not ripped. I try to watch what I eat but then we go out to dinner and there it goes? What do you advise?
jeremiah
not knowing what to eat every day
joel
I find it so hard to pack muscle on my pecs with the same incline, flat, decline bench presses and flys. And how much is too much, where I’ll start toning instead of building bulk (which is what i want). as it is, I’m hitting chest three times a week, with 5 sets of 5 diff exercises (so 25 sets total) at 80 % difficulty and 100% on my 8th or 9th rep each time.
ed
i want to know the best way to build up ur chest and best thing for abs
Jason
Hey lee, i have been working out for like 2 years but i seem to hit a plateau were i havent gotten any more ripped or have gotten any stronger in quite some time do you have any suggestions on what i should do when working out to fix it?
Will
For me its the goddamn boredom of my meals… For the last 30 days I have been eating only chicken, turkey, fish, brown rice, yams, celery,, cucumbers, egg whites, beans, oatmeal and just rotate it day by day. Extreme yes but its the only method that gets me from 14% body fat to 9%, wondering if they’re any alternatives.
Another one for me is when trying to bring my body fat under the 9% I start to look flat and not “ripped”. Any tips to avoid this problem cause I hate it more then anything when you get to a low body fat level and begin to look flat because you go too low on carbs.
Ryan
What can I do to lose some belly fat? I’m about 6’1 and 195. Is there anything other then running and dieting.
Carlos
I can remain disclipline with nutirition and lose weight but I always get to a point where I’m losing more muscle than fat based on lean body mass. I try to increase calories at that point but then the weight loss starts crawling. Seems like my body is too smart. I just don’t have a good action plan based on my results from week to week.
Kris Hall
Lee I have a question to arm day.
Should I do my bicep excercises back to back sets or should I switch from bis to triceps at the end of each 3 set excecise? For example 3 sets of standing dumbell hammer curls followed by tricep pull downs. Thanks Lee,
Tony DG
Having issues with the obliques. It is hard to get rid of that. I have tried a combination of diet, cardio, core ab workouts and fat burners. That’s a frustration when your metabolism does not help you.
David
Hey guys !
I hope you had some nice holidays 🙂
So, my question is…How important is to eat 6 meals a day when trying to get cut and muscular ? I am 17 and I live at my parent’s house and they do not want to eat 6 meals a day, so I have to follow what they do.
Thank you very much for taking time to answer my question.
Scott Fielding
Hello Lee,
Over the last year I have lost 50lbs and gone from 230 to 180lbs and BFP of 15%, most of this was obtained by eating properly and a little working out and cardio. Now that I have gotten here, I am in the gym 2-3 hours a day doing 3 days on 1 day off split and repeating. My main goal now for the next number of months is to add as much muscle mass as possible and then start cutting for the summer. I have been on the mass building process for 2 months now and have added about 12lbs but there is still a lot of BF that I want to get rid of as my goal cutting is to get down to approx. 7%. With all the working out I am gaining size and losing BF everywhere except for the ever troublesome lower belly, aka spare tire. I am currently doing approx 30mins of ab exercises per day of working out at then end of my workout. Just wondering what you might suggest to get to that next level of cut.
Many thanks
Scott
Vin
Hi lee I m not in bad shape I m 5’5″and around 68 kg I m curious about v shape how can I get it in a less time. Thanks in advance
moe
What should I do to burn fat? The most hardest thing for me is eating healtht
john
should i burn fat or build muscle first?can I build muscle and burn fat at the same time?skinny-fat syndrome…
Training for about 2 years and have 13% body fat. im 5’8″ and i weigh 145 pounds. should i first burn fat until i reach around 8% body fat or should i build muscle then get cut and lean. i heard if i build muscle the fat will automatically disappear. i dont know if this is true because I’ve also heard that when you build muscle you also gain some fat with it because of the caloric surplus. i want to be very lean with some muscle also but i dont know what to do…..very confused….plzz help out and thanks a lot in advance….
Andree
How do you curve cravings? Breakfast ..what to eat ? that’s my biggest frustration
Brandon
Okay my biggest Problem is Stomach and chest, No matter how much i work on it, it still never leaves. And i refuse to go on pills and such.
don
im have a hard time burning off the belly fat im not looking for the 6 pack abs but flater stomac would be great what do you sugest
Eric
Hey I hav been a fan of ur sight and blast your bench and I’m bout year in of working out 5 days a week instensley with good nutrition. I used to be over weight and really fat but know I’m almost all muscle. Though I hav for some reason puffy niples or as some people call them man boobs. I’m really self consence about them. I hate taking my shirt off. I hav a good chest except for the fat niples or man boobs. I’ve been on a low fat diet before and I’ve lost fat everywhere except there. Idk but my doctor said it could be puberty and it should go away on it’s own but it definitely isn’t. I’m 16 years old and I hope u will giv me advice on wat to do thanks.
Jack
Sup lee and Andy i’m 13 years old I’m 5foot somethen. I took 1 of those body fat test on the Internet an it said I’m 9 percent fat. Any tips on geting down to 6 percent or better. Thanks
Greg
Lee, Thanks for all the fitness tips. I lost 55lbs. in 14 months and took my body fat from 25% to 13%. My cholesterol, triglycerides and blood pressure were all insanely high. That is no longer the case. My only problem is that last bit of fat covering my lower abs. How low do I have to get my body fat to make that dissapear, and what is the best way to do so. I eat 95% clean, do interval cardio twice a day. Weight training 4-5 times a week. What else is necessary?
Slade
Yo lee, I just turned 17, im 5’11” 213 lbs at 10-12% bf. I respect the blastyourrbench program, because ive used it and im going to break the Junior National Record in February. I am without a doubt the strongest minor alive so if anything I should be the one giving you and this Andy Pratt character advice. So if you have any questions (Ive noticed you could use some help staying lean in the off season and your biceps are lagging, and Pratt probly just needs to find a whole new career path because he’s a stick) just hit me up at my email.
kapil upadhyay
Hi Lee,,
I m 5ft,7inch and 74kg in weight,,, 16 inch well shaped biceps ,hope this will give you the exact idea of my muscle and fat content,through the years of training ,i have added bit muscle into my chest, but my waist is 32 inch,,can you suggest me how much fat i should loose to see my abs,,and clear chest shapes.
Thank you very much
Matt K
Hey guys, I’m 5′-10″ 185lbs and at 9 percent bodyfat. What’s the deal nutrition wise, cut carbs while lifting heavy or high carbs while lifting heavy then a period of lighter weight with cut carbs?? I hear people propagating both theories, from eat 375g carbs to no more than 30g a day! Really would like to know as I’m in the gym to bust my butt and get results! I would like to get to 4-5 percent bodyfat if possible. Thanks!
tdar
Lee. I’ve made great progress with your tips. I’m 49 so it’s harder to boost my metabolism. I’m also interested in losing the last bit of fat but I find that when I cut I lose strength and must play catch up. I’d like to lose the last visible lower ab fat while maintaining as much strength as I can. BTW, your Bradford press advice has transformed my shoulders entirely.
mustafa
Hi Andy,
Im 40 years old but still look 30, im 58 kg with 12% body fat, i still have some fat around my waist, i have been trying to get rid of the last 10 lbs but it seems impossible to go, how do i get to 6-7% body fat. Appreciate your help and suggestions.
Thanks,
Mohammed Mustafa
Jason
Hey Lee, so I’ve been Strenght training now for about 3 months , following most of your workout routines, which absolutely work… but i’m scared i may have to much carbs in my diet, my arms are big my chest is big but the stomach, well ya, and i have love handles and they seem to be growing. How do i stop them?? lower my carp/ protein intake? More cardio? Thanks
maleal
I have fallen off of my workout routine…i am 43 years old what is a good starting point as far as diet to get rid of stomach fat and what is good to curb cravings in between meals?
Kevin Holloway
Hi Lee & Andy, Not to plagurize, but Terry Harr (above) pretty much wrote my story for me. I will be 50 in March, and would love to be ripped by then, so would love to hear your answer to this. Here’s what Terry wrote, “I am 49 years young, been lifting for many years off & on, in pretty good shape, about 15 LBS over weight and its in my mid section, belly area, I work out 6 days a week but don’t do much cardio, I try to eat right but I ain’t perfect at that , so my goal in the next 3 months is to loose this gut and get my six pack back and get ripped, but at my age its harder to do, I want to keep building muscle and shed the fat, can you help?
Thanks (Thanks Terry) Kevin
dan
Hey whats up, I want to cut between 30-40ibs but i have a tuff time doing it. I work out in the morning but by the middle of the day/ night time i have no engery left and feel like crap. It might be my calorie intake. I’m male,6′, and 23.6% body fat. How many calories should i eat in a day and what can i do to keep up my engery levels later in the day?
Ticked
I am in my mid forties, female, about 5’10” and a mesomorph. My body fat is around the 18% =/- a percent. My diet is well balanced, my cardio effective, however – I am having the toughest time getting that last bit of fat on the very lower abs (about 1/2 way from the navel to the pubic bone). As I get older, it becomes increasing difficult. I have given up most red meat, “bad” fats, and dairy. Any suggestions would be helpful!
Fahed
Lee I am 27 years, 78.5kgs, 29% BF, I am not able to come down below this level what ever I do.
Jim Davis
My biggest frustration is getting my skin to tighten up after weight loss.
Johan Potgieter
How to get rid of that belly and stay focused all the time and for that belly never to come back again. If someone drinks a beer now and then will it affect the out come as swell or must he or she drink nothing at all or say like two or three on a weekend
Thanks
Johan
Mark A
Hey Lee,
I really find your site and suggestions very informative ! I have done basically everything that you have shared on your site ! there is one problem, I have lost almost sixty lbs. in almost a 2 year span, I love working out and I am a 47 yr old male. I am having a lot of trouble with the fat on my lower abs, no matter what I do, it looks like I have a floatie around my waist!! what can I do for that I kill my self on cardio and weights, but it just does not want to leave ! also, am I to old to get ripped ??? Thanks Lee
Johan
Howzit!
Due to studies i had to skip on gym for 2 months. I try to
eat every 2-3 hours a day to keep my metabolism high. (Please
note that i cant afford to eat all the right foods, its
usualy brown bread and eggs. And have to eat whats on the
table-Financial reasons) But due 2 no excercise ( Except walk
to the printer and back) i`m gaining a flab belly…fast. Can you give me an idea of what to do to loose the belly while still building some
muscle? And if possible, can you
tell me just how fast does your body respond to food? If i
eat ….say a hamburger, how fast does in turn into fat? How
fast does your body retain water when taking in salt?
Thanx
Johan
South Africa
workout routine
I am in my mid decade, female, about 5?10? and a mesomorph. My embody fat is around the 18% =/- a proportionality. My fast is fountainhead proportionate, my cardio useful, nevertheless – I am having the toughest case getting that worst bit of fat on the very devalue abs (active 1/2 way from the centre to the pubic remove). As I get older, it becomes crescendo embarrassing. I feature acknowledged up most red meat, “bad” fats, and dairy. Any suggestions would be stabilizing!
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marqthompson
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