Fat Loss / Diet Questions and Answers
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Question

Hi Lee,

Thanks for the amazing 12 week program!
Curious - will this help me shed body fat as well?
Sincere thanks for your excellent resources,

Bob

Answer

Hi Bob,

Yes, you can use the 12 week program as part of a fat loss routine. Whether or not you lose bodyfat comes down to diet and cardio. You can follow pretty much any weight training program as part of a fat loss routine simply by eating a proper fat loss diet and doing regular cardio in addition to the workout program.

Question

I was browsing the internet for exercise information and enjoyed your site very much. Very helpful. I just turned 55 last month. I am 5'4" tall and weigh approximately 125-135.

I have recently started exercising with a church group of ladies with a retired school nurse leading us. I think she has taught exercise for a good while.

Anyway, I am an active, healthy person, with some minor issues (lower back, hip hurts a little and knee hurts sometimes). None of these issues are causing dysfunction and the workouts have actually helped with the flexibility. I have no problems while exercising. Just day to day from time to time. I was a very active youth and attribute some of these issue to age and some arthritis.

My question is about machine workout equipment. Our workouts at church are aerobic and flexibility and strength and last about 45 minutes, Mon. Tues and Thurs. I work out with 2lb weights. We do the dog-hikes, the stretch an punch and bicycles, etc.

I am a secretary at our school and they have just renovated a "wellness" room with commercial grade equipment that I would like to use in addition to my aerobic workout. I noticed that you said not to workout everyday. We workout on Mon. Wed. and Thurs. I was wondering if I would be wise to workout on the 4-station machine on the weekend. If so, for a senior beginner, never having done machine workouts, what you would suggest. I need to increase the flexibility/strength in my upper body. And of course, with all women, need to work on my butt and belly. I have no clue as to how many or what to do.

Any help or advice would be appreciated.

Vonna - Texas

Answer

Hi Vonna,

Thanks for your e-mail and glad to hear that you found my website helpful.

What I meant when I said not to workout everyday is not to weight train everyday. The reason for this is weight training will stress and damage the muscles slightly. Then your body reacts by building up the muscles in order to handle the extra work load and stress. Weight training is best done 3-4 times per week. This will give you adequate time to rest and recover between workouts.

It would be ok for you to participate in the church group exercise sessions 3 times per week. And then on the other days you could do weight training at the school gym. If there is a personal trainer or strength coach at the school gym you should ask them to make you up a basic beginners workout routine based around the equipment that they have at the school gym.

But in the mean time I have a good basic workout routine that you can follow.

Question

Hi Lee,

I'm an 18 year old Australian kid and I've been training for the better part of this year and have made quite good progress. However I have two major problems that are killing me and I don't really know how to go about asking. First off, I read your article on training imbalance and applied your advice but im still very much stuck. I'm right handed but the left side of my body is far more developed, bigger bi's tri's, pec's, traps and delts. It's gotten the point where I almost look abnormal. Ive replaced almost every barbell excercise with a dumbell excercise and am always trying to concentrate on not cheating with the left side, however, it seems no matter what I do the left side of my body feels more pumped after a workout and is always developing faster. I was thinking of doing a 2-3 week training block where I use lighter weights on my left side (just to maintain, not to build) and heavy on the right. Or perhaps no weights on the left at all, until I feel the right side has caught up. This is thing is dribing me nuts because I know i could look twice as good if my right side got its ass into gear. Ok second question. Now I know you've answered this kinda question heaps but theres something about the science behind it I really don't understand. At the beginning of this year I was fairly overweight and very unfit. With a big dose of cardio and healthy eating I managed to shed the fat (most of it). It was my regualr gym visits that got me into weightlifting. Now Im fairly lean and quite fit and muscualr but I still have fat around my ass, hips and belly that ruin my physique. Now I know what you're going to say, cardio= fat loss= problem solved right? Well I'm fine with doing cardio to get rid of the fat but does this mean I have to sacrifice muscle gains for a while. I ask this becuase people tell me I need less calories and more cardio to burn fat but they also tell me i need to load the calories to build muslce. So as far as I can see, I can shovel down the calories but as soon as I hit the treadmill all these calories that are supposed to assist in muscle growth are just gonna get burnt up. So, is the answer that I just need to sacrifice gains in the weights room until this fat is gone? One more thing, and this is abit embarassing so I havn't asked anyone ever before, when I was a tad overweight I would suck my gut in 24/7 and because I am tall and naturally quite slender I could usually pull off a skinny guy look. I did this for about 6 years and still do because I have a nasty pot belly that still hasn't packed up and left, despite all my training. I feel that maybe all those years of sucking my gut in has come back to haunt me, is this possible? Will I ever have a washboard mid section? I do ab work about 3 times a week and I can see my abs when I suck in flex my stomach, but if I release then I look almost pregnant. Will cardio and ab work make the gut retreat or am I gonna be stuck with a petruding pot belly for ever?

Lee thanks so much for reading my letter I know it's insanley long but I need help big time!

Thanks again mate,
Dave

Answer

Hi Dave,

With your imbalance between the left and right sides of your body you should keep with a normal workout of training both sides with dumbbell exercises. But after each exercise, do an extra set or two with your right side. For example, after your dumbbell curls with both arms, do some 1 arm dumbbell curls for your weaker side. Do this for each exercise and over time your body will even out. But you have to stick with it, the changes will not happen overnight. This most likely will take a few months or more to even out.

Hardly a day goes by that I don't get asked: "How can I get bigger and still get leaner?" The answer to this is you can't get lean (lose weight) and bulk up (gain weight) at the same time. To get lean you need to eat less calories, do more cardio, in addition to weight training. To bulk up you need to eat more calories, do less cardio, and of course weight training. These are two contradictory goals. You will make much better progress in the long run if you focus on one thing at a time. That is why competitive bodybuilders have phases in their training where they focus on bulking up. And phases where they focus on getting lean and ripped for a contest.

So you have to decide for yourself what do you want to focus on. If it is fat loss then stick with that goal and train for fat loss. When you are training for fat loss your focus is simply maintaining your current level of muscle development while losing bodyfat. You can't build up and trim down at the same time.

As for sucking it your gut that is actually a good thing. This works the transverse abdominus (TVA) muscles which are used to keep the stomach pulled in. You should keep doing this. It will only help you in your quest for a lean tight mid-section.

Question

Hi Lee I am trying to lose as much fat as possible but I find it too much to do 45 minutes of cardio a day plus weights. I have a family and it takes to much time but I do want to do it in the most effective way possible. Can you suggest a training schedule for me. I would truly appreciate it. Thanks. I love lifting most but I know cardio is very important.

Answer

You could alternate doing cardio one day and weight training the next day. This is a great way to incorporate both into your schedule. And as long as you are eating less calories then you burn off you can still lose bodyfat training this way. To determine your caloric needs check out these Calorie Calculator formulas.

Question

Hi Lee,

I'm currently trying to cut bodyfat, and I have read through your e-books. Because of my schedule, I can only workout between 7 and 9 pm. I drink a protein shake after my workout, but what to eat for post workout carbs is the problem. I have rotated between 12 ounces of juice, instant oatmeal, and 2 pieces of wheat toast. I'm also doing 45 minutes of cardio 5 days a week like you suggested as soon as I wake up before work. I know I should not eat carbs after 6, but because of the importance of postworkout carbs, i need them. If you could give me a few ideas on what carbs to eat and how much, I would appreciate it. I want to make progress and drop bodyfat, so anything you could suggest will help clear my questions.

Thank you
Evan

Answer

Hi Evan,

Due to my schedule I usually weight train in the evenings as well. During the off-season when I'm not concerned with losing bodyfat I'll have a post workout drink or post workout protein bar, etc. But when I'm training for fat loss (i.e. before a bodybuilding contest) I'll skip the post workout drink and wait until I get home from the gym to eat. I'll eat a healthy well balanced meal that contains lean protein and complex carbs.

Some typcial meals that I'll eat are:

• chicken breast, baked potatoe, and a garden salad
• fish, brown rice, and steamed veggies
• lean beef steak, baked yam, and salad or other green veggies

Question

hey lee,

i was just wundering if you change youre workout routines around when youre in youre fat burning stage or preping for a contest, do u still lift heavy with like 8-12 reps? or do u change it around? im sure you do cardio alot more often too right? also i wanted to know when youre cutting back on calories are you still consuming 1 gram of protein per bodyweight lbs.?

thanks,
mike

Answer

Hi Mike,

When I'm dieting I'll keep my protein intake high, at least 1 gram of protein per pound of bodyweight daily or more. I reduce my calories from cutting back on my carbohydrate and fat intake. I’ll also average at least 1 hour of cardio per day. Usually fast walking, bike riding, or using the cardio machines at the gym.

I try to stick with basic heavy training for as long as I can, but when I get lean (i.e. within the last 6 weeks before a contest) my strength levels drop off and I will do more machine and isolation exercises for higher reps.

At this stage so close to a contest I know I'm not going to build any new muscle, especially on a calorie restricted diet, so I'm training to just maintain muscle and lose as much bodyfat as possible.

Question

Lee,

I have just discovered your site last week and am very impressed with the information that I have found.

Thanks for taking time to answer my question.

My wife has some bulges, mostly in the love handles, from pregnancy. I am putting together a new diet/workout for myself, but she also wants to lose this extra weight. She is not interesting in getting bigger by any means, she just wants to look like she did before she had kids.

On your site I have read lots about bulking up then losing the body fat. Would you recommend having my wife do a light weight and heavier cardio while maintaining a high protein diet?

Any help you can give me is great.

Thanks a ton.

Jake

Answer

Hi Jake,

The main thing is to keep her training and diet plan simple. Focus on progress rather then perfection. When you get right down to the basics she just needs to do some exercise daily and eat small nutritious meals frequently (i.e. 5 small meals rather then 3 large meals per day).

With her cardio focus on things like walking, bicycle riding, swimming, as well as cardio machines at the gym. Aim for at least 30 minutes non-stop at a moderate pace for each cardio session. For weight training total body circuit workouts are great for burning a lot of calories in a short amount of time.

I have a good fat loss article on my website that she should read at: called Fat Loss For Beginners.

Question

Hi Lee,

I need a zero card diet to follow for the last two weeks before my bodybuilding contest. I only have about 5 pounds to loose. Can you assist me with that?

Sincerely,
Greg Strauss

Answer

Hi Greg,

I have to be honest, I wouldn't do a zero carb diet if I were you. Just kick up the cardio. I average 1.5 - 2 hours per day during the last month before a bodybuilding contest.

Eat good complex carbs with in the morning with breakfast and post workout. But for your other meals stick to lean protein and green veggies. The most ripped competitors that I've seen on stage are the ones who usually follow a well balanced diet of protein and carbs. Zero carbs tends to flatten you out big time and is just not necessary.

You'll find that during the last couple weeks you'll most likely be dropping weight quickly regardless. As you get closer to the show you'll get more excited, a little nervous, etc. and this will race your metabolism. I personally lost about 7 lbs. in the last 2 weeks before my last contest without even changing my diet.

Question

hi,

I have been working out about 3-4 times a week doing 30-40 minutes of cardio and then i lift weights, rotating the areas i work on. I am trying to cut down on my body fat% and lose the fat around my abs and such....any suggestions? i have though about using creatine or a fat burner, but i have heard all the rumors about creating gains weight and builds muscle but wont help with fat burning and that all these pills to reduce fat dont really work. thank you for the help.

michael

Answer

Hi Michael,

Creatine will not hinder your fat loss. In fact it will help to maintain your lean muscle while you lose bodyfat. I always use creatine when I'm dieting. Fat burning supplements can help, but they will not make up for poor diet. To lose bodyfat you should increase your cardio and get strict with your diet. Just doing 30 minutes of cardio 3-4 times per week is not enough for fat loss. I personally do 1 hour of cardio every single morning when dieting for a bodybuilding contest.

There is a good 3 part fat loss article that you should read at:
http://www.leehayward.com/fat_loss_beginners.htm
http://www.leehayward.com/fat_loss_intermediate.htm
http://www.leehayward.com/fat_loss_advanced.htm

Question

lee, when you count the carbs you eat per day, are you counting total carbs or "impact" carbs? many protein bars have 23 carbs and advertise 4 impact carbs, is there a diffrence? thanks for any info you can give...

Answer

I count total carbs. The whole idea of net carbs is mostly a marketing ploy to sell so called "low carb foods". All carbs contain 4 calories per gram. It is just that the non-impact carbs do not affect blood sugar levels the same as net carbs. But if you over eat non-impact carbs you'll still gain fat because they contain the same amount of calories as net carbs.

Question

Hello Lee,

Thank you for your wonderful website! I just have a one question... In your Q&A section you'r suggesting to excersice in the morning on empty stomack... But, if I would exercise after work day, like @ 6 or 7PM on empty stomack, am I going to have same results? For example, I have lunch @ 2 or 3PM, then I have 3-4 hours after lunch, before I work out... Please advise :-)

I thank you in advance,
Sincerely,
-Tina

Answer

Hi Tina,

The most important thing is that you workout consistently, regardless of the time of day. But if you want to maximize fat loss then you'll burn slightly more bodyfat by doing cardio first thing in the morning before eating because your body will resort to burning fat for fuel since there is no food in your system to be used as fuel. Exercising in the morning also jump starts your metabolism for the day so you'll burn more calories during the day then if you never exercised in the morning.

You’ll still make good progress by doing all your exercising in the afternoon / evening. But to maximize fat loss the best way to go would be cardio first thing before eating and weight training later in the afternoon / evening.

Question

Hello Lee,

I have a question, I am 20 years old female and I have lost around 40 pounds in a year and a half. I am 5'8 and around 145 now. But I find that I have excess skin.. I haven't been really keeping up on the excersize since winter season.( so only for about 2 months) I have gained some weight back and my skin is a lot looser than this summer when I worked out daily. But I have recently started again. Will my skin tighten up eventually? I am still young? I would like to loose around 15 or ten more pounds but will my skin just get looser?? And would toning help? Which leads me to another question. I alwasy heard that you should loose your desired weight before you try to tone, is that true?? I figure if I continue to work out ( which consist only of me runnin 3 miles a day and eating healthy) will my skin go back?? And when i loose the rest of desired weight than tone?

Answer

This question about loose skin is answered in detail at: http://www.leehayward.com/loose_skin.htm

There is really no such a thing as "tone up". All you can do to change your body is lose fat and gain muscle. That's it, all these fancy words such as tone up, shape, sculpt, trim, firm, etc. are all ways of saying lose fat and gain muscle.

You should be including weight training, aerobic exercise, in addition to a proper diet in order to lose fat, gain muscle, and improve your overall health and fitness level.

Question

Hey Lee,

I'm just wondering, ephedrine, caffeine pills and Aspirin, all at the same time will help me burn fat? You know what, I've never heard of doing that. Is it something mostly bodybuilders know about? And by Aspirin, you mean the pain relievers right? Hey If it's going to get me where I need to be then I'm willing to do it. However, is it safe to take that much Aspirin a day (three times a day)? And what role does Aspirin even play in burning fat? I can see how the Ephedrine and Caffeine would help but the Aspirin I just can see how it would help. Also, would I take all three at the same time or separately? Hey Lee sorry for bugging you with all these rookie questions, but I'm just all little confused and need guidance.

Thanks Lee.

regards,
Milton B.

Answer

This is a very common fat loss stack that practically every bodybuilder uses when dieting. You take regular strength eccentric coated aspirin (or the drug store brand of ASA). Aspirin improves circulation and makes the ephedrine and caffeine more effective for fat loss. The eccentric coated version will help prevent any stomach irritation that sometimes can occur with non-coated aspirin.

You would take the following at the same time 2-3 times per day on an empty stomach:
25 mg of ephedrine
200 mg of caffeine
1 regular strength eccentric coated aspirin (these are generally 325 mg tabs)

You can buy ephedrine tablets online at: http://www.leehayward.com/ephedrine_for_sale.htm

Question

Hi Lee,

Can you elaborate on the basic strategy you recommend for aspiring competitive bodybuilders? To illustrate two scenarios, from your experience and from what you've seen, is it more efficient to: A) Switch back and forth between muscle gain and fat loss "cycles", several times per year, attempting to lower your bodyfat setpoint each time Or... B) Maintain a lean physique for year-round muscle-building by keeping your diet "tight" and including some cardio. Then, focus on losing the fat for contest only.

Thank you for your help,
Jason

Answer

Hi Jason,

I personally think that it would be best to focus on getting big first, then getting lean. You can follow a fat loss routine in the spring and summer and bulk up in the fall and winter. This usually works good for most people because they want to look their best in the summer when they go to the beach, etc. and the winter time is good for bulking up. Staying lean all the time will limit your size and strength gains.

When you do get ready for a bodybuilding contest you should start a full 6 months out. Give yourself plenty of time to lose the fat. Aim to lose 1 lb. per week during your contest diet. This will be easy to lose with proper diet and cardio and you won't have to starve yourself and lose muscle in the process.

The only time I would recommend someone staying really lean all the time is when they have already built up some good size (i.e. a seasoned competitor) and are planning on doing several bodybuilding contests in a year.

Question

Hi Lee,

I am Riya, a female of 26 years of age from india. My wieght is 131 pounds with 21% fat. My vital stats would be 34-29- 40 inches. But i have big rounded thigh and arms and a slight belly pounch, all of which are filled with stored fat. I have had a sedentary life style from childhood and hence heardlyhave any muscle but a lot of fat, very less stamina and strength.

Last month i have joined a Gym and am very confused between cardio and weight training. I am very confused about what should I be doing between the two and how often. Als i m all confused with terms like gaining muscle mass or gaining lean mass. what does all this mean.

I am not a body builder and i dont want any shape like the photgraphs on your website but want a thin and slim fit and health body. So what should i do? Weight training or cardio or both.

If don't continue with weight training after sometime will i gain my fat back?

Please help me I am very confused.

regards

Riya

Answer

Hi Riya,

You should do both cardio and weight training to help burn off bodyfat and also increase your lean muscle. By adding lean muscle you will burn more calories all day long so this will help you achieve and maintain a lean slim body. On average for every pound of lean muscle you gain, your body will burn an extra 50 calories per day. So if you just gain an extra 5 lbs. of lean muscle you would burn off an extra 250 caloires per day.

But you need to make regular exercise a part of your lifestyle by exercising at least 3 times per week. It will do you no good to go on a short term diet or exercise program and then quit, because you will gain back the bodyfat.

I have a good fat loss article that explains how to do both weight training and cardio along with some good eating tips that will help you lose fat. http://www.leehayward.com/art17.htm

Question

Is it really true that you cannot lose bodyfat and gain muscle at the same time. What do body builders when they want to get ripped, do they not work out hard? Do they miss out on gaining muscle for months on end? I dont understand. I've gained a lot of muscle weight but now that I want to loose some body fat, I can't make muscle gains? Please fill me in I don't get it.

Answer

You can build muscle and lose bodyfat at the same time. For example, someone can follow a good weight training, cardio, and nutrition program and lose 15 lbs. of bodyfat and gain 5 lbs. of lean muscle.

But you can not effectively get bigger (heavier) and leaner at the same time, unless you are using steroids and other muscle building and fat loss drugs. The best way to get bigger and leaner is to first bulk up past the weight that you would like to be weigh lean.

For example, if someone wanted to weigh 175 lbs. lean, they would have to first bulk up to about 200 lbs. and then diet back down to 175 lbs.

As for bodybuilders getting ready for a contest, they bust their ass in the gym getting in top shape. They don't take it easy when getting ready for a contest. But the main goal at this stage is fat loss, not muscle growth. In competition generally the leaner and more ripped competitors will usually beat the softer and smoother looking competitors. That is why a lot of bodybuilders are willing to sacrifice a few pounds of lean muscle to come in leaner and harder.

Question

Dear Lee

Thank you for your great advice everytime when I write to you. I always buy my supplements from you as a way of thanking you.

I've been gaining weight for the past couple months, and now I am trying to lose the fat I gained. My questions are:

1) Should I still try to lift more weights everytime when I work out, or should I stay the same since I know I won't get any bigger?

2) Is it okay to do cardio on the "same day" you work out your legs, or the "day after" you work out your legs? I heard it will slow down your recovery.

3) I get so tired after my work out, and I am usually too tire to do any cardio. Also, I don't have time to split up my work out/cardio session because I am pretty busy with school. Do you have any advice?

thank you for your time
DAN

Answer

Hi Dan,

Here are the answers to your questions:

1) Should I still try to lift more weights everytime when I work out, or should I stay the same since I know I won't get any bigger?

You should still try to make strength gains with your workouts when dieting. But realize that the gains will not be as good as if you were in a bulking up phase.

2) Is it okay to do cardio on the "same day" you work out your legs, or the "day after" you work out your legs? I heard it will slow down your recovery.

Yes you can do cardio on leg day. Moderate cardio will help with your recovery because it will help get rid of lactic acid in your muscles. Do your cardio after your weight training workouts.

3) I get so tired after my work out, and I am usually too tire to do any cardio. Also, I don't have time to split up my work out/cardio session because I am pretty busy with school. Do you have any advice?

Just do light cardio after your workouts. Start off with just a 10 minute walk on the treadmill and gradually increase the length of the cardio session. Don't run or do anything too strenuous, you just need to keep your heart rate up and burn fat. You are not trying to run a marathon.

Question

Hi Lee,

I am 25 years old, 150 lbs and 5'8", I have the problem that I gain undesired weight if I don't exercise or eat like crazy, but my weight increases fast, and I mean fast. I've been working now for over 1 year, 6 times a week 3 strenght training days and 3 cardio days, I have reached the point that at least I don't look like a 2 liter coke bottle, and have some shape, but I can't reach the lean mass I want, to look ripped and have bigger muscle. I am taking now whey protein combined with creatine to get lean muscle. My question is will this give me just lean muscle or it will get me heavy and looking fat again or just help me get ripped and with bigger muscles.

Regards

Hugo Reyes

Answer

Hi Hugo,

The key to getting lean is diet and cardio. If your main goal is to lose bodyfat you should do 45 minutes of cardio each morning before eating. I do this personally when dieting for a bodybuilding contest and it works great for fat loss. When you get up, grab a cup of coffee (if you drink coffee), and go for a 45 minute walk or bike ride outside. If you have some form of cardio equipment at home you can use that as well. 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.

Protein and creatine will help you maintain your muscle while losing bodyfat. I personally use protein and creatine supplements when dieting. I use Optimum Nutrition Whey Protein and ProLab Creatine. I will mix 3 scoops of protein and 1 teaspoonful of creatine in 16 oz. of water and take this 2-3 times per day.

I have a good article that you should read that outlines how I go about getting in shape for a bodybuilding contest at: http://www.leehayward.com/art12.htm

Question

Hey Lee, just stumbled across your site, and love it! I have read all your questions and answers section, but just curious about one of your thoughts. It's the one about doing cardio on an empty stomach first thing in the morning to burn up fat. I was always told if you do any kind of excersize on an empty stomach, your body puts itself in a "starvation" mode and starts consuming muscle tissue (proteins) to fuel its needs. Is this assumption wrong? After seeing your photos, It's very obvious you know exactly what you're doing. I'm not doubting you, but can you clarify this for me. Thanks a million in advance, and keep up the great work!!!

Answer

Yes, it's true. It's a scientifically proven fact that muscle proteins are broken down and used for energy during aerobic exercise. But don't worry, you are constantly breaking down and re building muscle tissue anyway. This process is called "protein turnover." Your body is constantly alternating back and forth between anabolic (building) and catabolic (breaking down) cycles. That's just a normal part of life. Your goal is simply to tip the scales slightly in favor of increasing the anabolic side and reducing the catabolic side just enough so you stay on the anabolic side and you gain or at least maintain muscle.

One of the best ways to lose bodyfat is doing your cardio in the morning on an empty stomach because there is no fuel in your system to be used as fuel, so your body will resort to burning fat for fuel. Almost all bodybuilders will do cardio in the morning while dieting for competition. Doing cardio before breakfast will not cause you to lose muscle, especially if you eat a good high protein breakfast afterwards.

Question

Hello Mr. Hayward,

I first want to say how much I love your site. It really allows the "Average Joe" to relate to the same problems that alot of people are having. I need so help on how to burn bodyfat mostly a little flab around the waist without losing all of my hard earned gains. Here is my diet now without cardio.

6:30am Whey protein(2 scoops), cup of 2% milk, half a banana sometimes a bowl of cheerios.

9:30am 2 cups of Quaker Oats oatmeal, 6 egg whites, a fruit sometimes a cup of jello

12:00pm Depends on day usually chicken, tuna fish or turkey with a fruit and some sort of carbs

3:30pm pre-work out meal...can of tuna fish, cup of yogurt, and a fruit (I usually am working out by 4:45)

6:15-6:30 post work...9 out of 10 times I have a super shake recover drink from my gym immediately after my workout and if I do so I wait until like 7:30-7:45 to a have a medium size protein/carb meal.

If I dont have the super shake immediately after I usually have some sort of chicken, steak or even turkey burgers with a salad.

Before I go to bed I sometimes have a whey protein shake around 10 or or have two cups of 2% milk with a spoon full of peanut butter.

My question to you is that I am just about to finish a bottle of TRAC creatine and have made great gains. I am around 185 now and would like to start to burn off some fat that I have...but I dont want to lose alot of muscle. Can you help me out by tweaking my diet and trying to prevent losing all the muscle I gained. I look full and muscular than ever now I dont want to do cardio and lose that look. Will cardio hurt my muscle gains?

PLEASE HELP. Oh and if I start up with creatine again will that hurt my fat loss plans.

Thanks alot. Any info will be greatly appreciated.

Tommy

Answer

Hi Tommy,

Moderate cardio will not hinder your muscle gains. If fact you will feel better and look better by including cardio in your training program. 99% of the bodybuilders use cardio to get in top shape for a bodybuilding contest. It will not make your shrink or cause you to lose all your muscle gains. There is a great article that talks about cardio’s effects on muscle at: Does Aerobics Make You Lose Muscle?

I suggest that you start your day with 20 minutes of cardio each morning before eating. When you get up, grab a cup of coffee (if you drink coffee), and go for a brisk 20 minute walk outside. If you have some form of cardio equipment at home you can use that as well. Do this everyday for the next month. You will have more energy and lose some bodyfat. After a month up the cardio to 30 minutes each morning.

I have a good article that you should read that outlines how I go about getting in shape for a bodybuilding contest at: http://www.leehayward.com/art12.htm

It is ok to use creatine while dieting. This will help to maintain your strength and muscle fullness as you lose bodyfat.

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