Gymnast@hotmail.com

˙hanks for such an awsome
Gauk5
http://
I rate your page as 10
Your age so I can better tailor the nutritional/exercise info to you:: 16

Thanks a alot for that page.. I'm a 16 year old at weber high... I'm on the tennis team and when ever I'm loosing a match and not doing well (mentally) I usually pull out the mental focus page you made. I printed it so I can Alwats try to keep my focus.. It helped a ton...And now I'm streching much more and becoming incredably flexible... I did gymnastics about 2 years ago and know some back whips and such but I haven't been able to do Fulls, Since I am now practicing in my back yard.. But my main questions are what would be the best ways (easiest, quikest and most effective)to build my triceps so I can develop a stronger forearm.. Thanks a ton for that great page

I'm impressed by your knowledge base of fitness and the realistic way in which you write about it. I've been working out regularly for more than 5 years now (seriously for the past 3 years) and have been experiencing "mental burnout" with increasing regularity in the past 3 months. I think learning more about the Zen philosophy will help me to refocus and recommit. Thanks for the tip!

I think what you say is great, I like the fact that you consider older people. I want to firm up and right now I am doing some excercises that I bought a video of (HEALTH FLEX) do you know anything about this one? It incorporates special breathing techniques, that are supposed to bring you up to an aerobic workout in about 18 minutes a day. I must admit I feel better doing these each day, They are a combination of crunches for abdomen, scissors, leg lifts, pretzel, I am on heart medication and estrogen therapy so I do not want to overdo but do a little every day. My occupation, is as secretary, so I live a very low key liftstyle, I am taking it slow. I just want to incorporate excercises that will be good and work for my situation and give me results that I need to remain as healthy as can be. Thank you for your help. Sue Englert

this is pretty cool. i'm really into health stuff! it just makes you feel better!!

It was very helpful...your page I mean. Could you give me some advice? I want to lose a lot of fat and weight too. I used to be a good ballroom dancer for 10 years and was fit at thaÜĄeGymnastics section???

could you please please please send me some information on how to phenomenonly boost my stamina? i dance, and i have no energy! could you possibly send me some exercises to drastically improve my cardiovascular capability? thanks, it would really really help! erika peterson.

I have a question about the supplements. You say to take three doses a day. One in the morning, one in the afternoon, and one before working out. I work out first thing in the morning, when I would be taking the first dose, and the third dose. Is it important to take three doses a day or can I get away with only two? I hope that you can clear this up for me. Hope to hear from you soon. Thanks.

I agree that most of the information out there is outdated. Thank you for giving everyone an update. Keep up the good work!!!

YOUR PAGE HAS BEEN THE BEST GYMNASTIC/NUTRITIONAL PAGE I'VE BEEN TO i WAS WONDERING IF IT IS SAFE FOR SOMEONE MY AGE (15) TO USE THAT mONOHYDRATE STUFF, IT SOUNDS GREAT! aND IF I DECIDED TO TRY /USE IT , IF YOU STOP USING IT, WILL YOU NOTICE A SIGNIFIGANT DECREASE IN THE AREAS IT HELPED TO IMPROVE . I DON 'T KNOW IF THAT MAKES ANY SENSE, SO SUMMING THAT UP-WILL YOU LOSE THE MUSCLES YOU GAINED FROM IT? I'M GOING TO START TRACK ON MONDAY AND I'M ALSO IN GYMNASTICS, IF THIS STUFF WORKS LIKE YOU SAY THAT WOULD BE GREAT! I'D REALLY APPRCIATE IT IF Y OU COULD WRITE BACK ABOUT MY QUESTION AND SEND INFO ON YOUR MAILING LIST. tHANX!! THIS PAGE IS AWESOME KEEP IT UP

Thanks for the Report,I had to do a report, but so far your's the best info. that I came across, others weren't that much help to me, so keep up the good work!

Great page! A lot of information. It's definitely a page to be bookmarked. I hope you finish your subpage on martial arts ASAP. I'm trying to figure out a fitness plan but am having a lot of trouble cause there is so much. Plus I have little time. I'll save my questions for e-mail. thanks for an awesome page, I'll be back!! SC

HI, I READ YOUR ARTICLE BEFORE THIS PAGE WAS UPDATED (SO I DON'T KNOW YET IF YOU TALK ABOUT IT ON THIS PAGE) ABOUT USING EPHEDRINE WITH CAFFEINE AND ASPIRIN AND I TRIED IT. NOW I FELT A LITTLE MORE ENERGETIC AND NOT TOO MUCH BUT A LITTLE BIT THINNER, BUT I HAD TO GET OFF BECAUSE IT GAVE ME THE URGE TO GO TO THE REST ROOM ALOT. IS THAT NORMAL. IS IT THE ASPIRIN. SHOULD I START TAKING IT AGAIN AN KNOW I'LL BE GOING EVERY ONCE IN A WHILE. OR DOES IT SOUND LIKE I'M ALLERGIC TO THIS MIXTURE. PLEASE LET ME KNOW.

Thank-you for your website. I am trying to lose weight/get fit/eat right--your page has all the information that I need--plus it's entertaining!!

I'd like to offer some advice. I'm a Certified Fitness Appraiser,have a degree in Exercise Science and I work with the largest health club in Canada --> my advice is while working on strength training/fat loss, do only 1 set of 8-12 reps for each major muscle group (especially the large) to complete muscle fatigue. The results will blow your mind. You'll want to go on atleast a 3-concentric to 6 eccentric second count. If you are serious and can handle the intensity do a 10/10 count. It has proven to work at our clubs. Great page here.

I had some more questions for you about the ephedrine, etc. You replied to a previous note that I sent. I took it for two and a half weeks and I really worked out hard. It felt great and I noticed a big difference. I did have two problems though, so I stopped taking it. First, I am pretty sure that it interferes with the birth control pill (luckily I am NOT pregnant) You might want to pass this on. Second, I was pretty edgy, and tense. I started to feel like a speed freak. I am a pretty small person and I am not looking to lose a lot of wieght. I just want to tone up what I've got. What exactly does ephedrine do? Can I take it on its own or do I need the caffeine and aspirin with it? I would appreciate it if you would get back to me. Please pass on the advice about the pill, we don't want any "surprises" for anyone.

Hey there, your information has really shed some light on fitness and nutrition for me. I look forward to putting your advise in to practice; will let you know how I do. Thanks.

I have been trying out your great suggestions. Any more information would be appreciated. Anyway, great page keep it up. I check almost every week for updates.

The asprin dose is supposed to be in 300mg. However, it is sold in stores at 325mg and 500mg. Is taking the 325mg of asprin still going to work or not. Is there any form of asprin that is sold to the exact amount needed. Or should I cut the asprin and possibly not get the exact right amount? Can you possibly put that in your page. Thanx a bunch

I liked all the information on your web site. I only want to know more exercises on the achievement of fully attaining the splits. I need just a little more to achieve it. Please supply more information.

Thanks for your help. I eat a very low fat diet. I workout 5-6 days/week, alternating between aerobic (40 min) days and resistance training days. The resistance training days alternate between upper and lower body workouts and include 20 min of aerobic activity. I use the Nautilis Lifecircuit equipment and have been steadily increasing my resistance. Are there any modifications in can make in my training that won't involve significantly more time at the gym. I'm interested in increased weight loss and toning. I weight 218 at 5' 11".

Very interested in you comments on fat loss supplements (eg Ripped Fuel) and the addition of asprin. I weightlift 5 days a week (every weekday morning on a 3 day body part rotation) and now that it is spring, plan on mountain biking in the evenings and weekends. We own a great stair climber (home version of the ClimbMax club climber) that gets occasional use during the winter. Great input on the fact that muscle burns fat. What about good protein and/or meal replacement powders? Or the supplements like 'Hot Stuff' that have everything under the sun in them. Thanks! Jim

Hi, I'm from Singapore. I'm really glad that I've surfed into your net. It's amazing. I really learnt alot. Now, I know what I can do to carry out my fitness plan. I will come back to you anytime. Oh yes ! Perhaps you can provide info. on Vegetarian diet, sports like swimming, rollerblading,etc. on how they help in fitness and fatloss. And also cellulite treatments thru' diet and exercise. Thanks a million !

This is the best, congradulations, you've got the phattest info and the layout is perfect. Keep it going man, I'll be checking this dope site s-time soon. By the way, just wonderin' if you'd be kind enough to slip in some tips and guidelines on 'Abs of Steel'. I've spent 3 weeks on them, 1.5 hrs. everytime, the muscle is there and fairly solid, but how the hell do you get rid of the flab over it. It's great to feel no pain when people punch you there wit all their might, but I'd like the look as well. Help!!!!!!!!!!!!!

I have a few general questions to ask you about flexibility and nutrition. Do you have time for a couple of emails? Thanks! Diana

You should add this, MTAI/IIPEP, to your links to other sites. This is a kickboxing/boxing gym in San Jose, CA (I am currently working out and kickboxing there, great gym and hard workouts.) Please check it out. Thanks. Keep up the work. address: http://www.mtai-iipep.com/

Where do I buy Ephedrine? Can I but at the Healthfood Store?

Just saw your homepage today and I think it should contain more updates. Keep it up!!! P.S. Thanks for the article on ephedrine. I hope I could find it here in Manila

love your page...got you book marked!

What a great web site. Being into competetive sport aerobics, your site's got some great info that I can use. I'll be sure to keep checking out your updates. Thanks for taking the time to put it all together!!

I think this website is great, it provided all the answers necessary for me to start out on a training program

could you e-mail me and give me some advice on how to lose fat and weight, and also an appropriate exercising plan which will help to tone the thighs and buttocks.

Lots of good imformation. I'm into recreational body building and martial arts (TKD). I find your tips on nutrition and supplimentation especially helpfull. Keep it up!

I tried to e-mail you, but keep getting failures. hope you dont mind me using the guest book to ask questions... I have a question (actually two) regarding the use of Creatine and Ephedrine/Caffeine/Aspirin at the same time. The way I understand it, Creatine Monohydrate has two primary benefits. One is an increase in strength, the other is an increase in muscle "size". The strength increase essentially boils down to an increase in the amount of "energy" available to muscle cells. The increase in muscle size is the result of water retention within the muscle cells. Ephedrine/Caffeine/Aspirin has the primary benefit of increased fat loss. I understand this to be a combination of effects. One is increased sensitivity of beta3 receptor sites (what ever the hell that means) which makes fat a more attractive fuel than it would be otherwise. This is coupled with an increase in the resting metabolic rate, which results in more fuel burned per unit of activity. Since fat has become a more attractive fuel source, more fat is burned than would have been otherwise. If this understanding is correct, then here are my questions: 1) Considering that a)ATP is the only "real" source of energy available to mitochondria,(i.e. regardless what the actual fuel "source" is, it must be converted to ATP before it can actually be "burned"), b) Creatine adds strength by increasing available "energy" (ATP?) and, c) Ephedrine/Caffeine/Aspirin encourages fat loss through increased energy consumption, do the two supplements cancel each other out? In other words, is the extra energy provided by Creatine burned up by the E/C/A? Does the extra energy provided by the Creatine buffer the amount of fat burned by the E/C/A? 2) Considering that a)the gain in muscle size provided by the Creatine is essentially water retention and, b) Caffeine is a diuretic, do the two supplements cancel each other out? In other words, is the water retained by the Creatine flushed out by the E/C/A? Oh, by the way, does pseudoephedrine have the same effect as ephedrine? Looking forward to hearing from you, and thanks for the great web site! See ya!

This is a very motivational site. I really appreciate the info on Creatine. Keep updating!

more exercises and diagrams would also be cool

Jason your page is the bomb! I love what you've done so far and I expect a lot more. I am about 5'9 175 lbs. None of it is muscle. I am testing for my black sash in Kung Fu in nine months and I was wondering if you could give me some guidelines and inspiration for training. I really want to be 145-155 lbs. I am also interested in Gymnastics too, but we'll cross that river when we come to it. Please contact me soon.

The topics presented in your homepage was informative for people like me. It was a please to read because it was short but sweet (informative). However, I'm not sure which would be the best step to take for my health. For instance, I'm not fat, but I seem to have a lot of meat / fat stickin around the side of my stomach and abs. Thus, I don't know if the fat loss program you mention pertains to me or am I just a weighloss person or a person who should only work on the abs, muscle building or what. But, definitive, the information you presented is appreciated by me and I'm sure others who visit it as well.

excellent page any more advice on weightloss and gaining muscle tone?

I really like your site. It is nice to read something that is not just propaganda and also positive to the gymnastics community. I like what you have done with (what i like to call) the old retired gymnasts. You seem to have a lot of input from those of us that don't do it anymore but want to keep that awesme body we used to have. i'm trying to get into modeling right now and hope to get the body back I hd when I was competing (its a lot harder now...with beer and all that). With the size I have now and hopefully getting bak to that 7% body fat, I'll look AWESOME...I hope. Thanks again, and keep the advice coming!! SFC

It's hard to find a dance/jazz class for people my age, so I need a good book/video for stretching. Splits and very high kicks are necessary for the kind of dance competioions I do. Any help is appreciated.

I is about time someone has the right information on taking asprin with Thermadrene. Thank you for the information about having to take asprin along with it and to help it along to drink grapefruit juice. Thanks again...David Davidson

Hey Brother Gymnast,

Thanks much for a really cool page loaded with great info.

I am a 48 year old surfer who was a serious gymnast during my teens (1962 -1967). My personal experience with creatine monohydrate (over the last month) and DHEA (over the last week) confirms your report.

One concern I have is, an hour ago (970605 Thursday 23:50) I awoke with pain in my chest, and a palpable hardening the diameter of small egg at eleven o’clock on the ziphoid process. Both pain and hardening reduced 90% with five minutes of direct pressure self massage. I suspected chromium monohydrate, recalled the angina responses I had the first several times I used it, and briefly lamented ignoring those intuitions. Then I inadvertently felt my right triceps, which had responded quite noticeably to the triceps extensions I did during one hour of power walking on a treadmill 970604 Wednesday 08:00. I don't want to give up these gains, but neither do I want to ignore my own intuitions. I decided to search the Internet for [“creatine monohydrate” and “heart disease”] and hit your page through Meta-Crawler. Do you have any info on creatine monohydrate and possible negative influence on heart health?
Keep up the great work.
Your trusted friend,
L M Indy Schneider
Acupuncture Orthopedist
Honolulu, Hawaii
forever@aloha.com

Your "Nutrition" and "Exercise" pages are very informative!
What supplements would you recommend for muscle gain, energy, and balanced nutrtion?
Phosphagain or Victory's Creatine EFX?
Thanks much!!

I'm new to this computer stuff. Any ways I enjoyed reading your page. I wish I could teach more of the things you talk about but boss wont let us coaches. I was coach somewhat the same way. I feel weight training is important, but I work at a YMCA. So I can only do so much. Keep it up. CYA

i would like to konw the best way to build my arm and chest musceles.

I like your page a lot. It was the first hit I got searching for Fitness AND Flexibility that looked good, and it was exactly what I was looking for: Some good advice on improving flexibility. I am a 22 year old student who has neglected fitness for the past several years. I am fortunate in having a metabolism (I guess) that has allowed me to stay thin, low bodyfat, good muscle definition, etc., but I am very inflexible, and I need to build my muscles in strength and bulk. I took karate when I was younger, and that convinced me that flexibility was just a matter of stretching often and well, and at that time I could do the splits fully. Now I can only get about halfway, and my tendons feel like steel wires. I have been stretching daily for the past week, with some progress, but I have begun to doubt that impressive flexibility is within anyone's grasp. You seem to suggest, as I hope, that it is just a matter of doing it. I needed some encouragement and advice, and found your page helpful. Thanks for the page.

You have a really awesome page! I could spend all day here, really useful info! thanx!

Hey Jason! This is a fab site! Itz interestin, informative, and best of all, itz FUN!!!!

Lately i've noticed that my thighs, calves, booty, and tummy have been gettin kinda flabby. I want to have the toned look i used to, but i don't have the time to play soccer, field hockey, and the other sports i used to. I've got two summer jobs and i'm goin to take two courses in summer school, so u can imagine just how much time i have to exercise. I was wondering if it would be ok for me to take either one of the ephedrine pills with asprin and weight lift to lose the nasty flab. Am i too young to be taking those pills? Are there any side effecs? Are there any other options for me to lose the flab quickly?

I have been a martial artist for more than 20 years, and I say stretching really is fun! My web site has some high kicking pics that require mucho flexability, and there are many more to come, if you want to use them, be my guest...
I really enjoyed looking at your site, there is lots of good info in there that should be usefull to lots of people... Scott

Im a sports fanatic and I've been constantly looking for different methods in increasing my endurance. I was also looking for excercising that stress the calves and thighs. I love running, basketball, and volleyball. At 6 foot Im not too small but Im looking for some help with speed and hieght (jumping). Im no ectomorph. Im defined to a point. I have fat and muscle to work with. Could you please help me? Thanxs alot

Greg Pejic -- Pejic1@AOL.com

This is a good web page. The only thing I could suggest is putting examples of different types of stretches. I know some stretches, but doing them over and over again gets boring and I quit.

Thank you for your time

Hi.

I just wanted to thank you for taking your time
to build such an extensive web site. It has
offered me more than enough information
regarding training and maintaining a healthy
body.

Actually, i just sent your email already before i saw this I hope this means I dont default on my guarrantee for a quick response since i AM siging your guestbook as we speak. But i will say that i am enjoying your webpage, look forward to ur updates i nthe future and to please, please, please, and yes, once again, please answer my email!

Really cool!

Thanks for the info on your web site. I've been working out 3 - 4 days a week since Feb and eating lowfat/nutritional foods 95% of the time, but hadn't seen much change, other than feeling very good after a long while not feeling good. I am needing to lose 20 pounds after two babies and I am going to try your recommendations on fat loss. Your the first site I've found that wrote it so matter of factly and said exactly what needs to be done! I'm not into dieting anymore, that's what got me fat in the first place. Back when I started dieting I was just fine. Too bad I didn't have this kind of information in the 80's. Thanks again!

I am a 30 year old mother of three, I'm 5' 6" and weigh about 160. I've been trying to lose about 30-35 lbs. for about a year now. I started exercising at home early this year and about 3 weeks ago joined a local YMCA. I now use a treadmill for 30 min. at a level 4 Mon - Fri. and weight train for about 30 min 3 days a week. I eat low-fat, healthy foods and consume about 1200-1500 cal. How long will it be before I start seeing some good results from this exercise routine? Any ideas to help lose the weight? So far, I haven't lost any weight, but can see some firmness in my calves and upper arms. I also need to lose some excess stomach from having children, any ideas? Would appreciate any help. By the way, the background color on your web site makes it very difficult to read. Thanks.

I have from my expiriance and studies gone in the same conclusions but your statements about efedrin and fatloss where very interesting and helpfull. Thanks a lot.

The best, most readable info on anything to do with health & fitness. Keep it up!!!!

I used to be a gymnast (my cousin is Steve McCain) and now I am an aerobics instructor. I liked the nutrition/exercise info and wanted to add my own little 'tidbit' if I may. I have found through all the different classes that I teach that the interval training is the best fat burner ever (alternating low and high impact cardio). It's the closest thing I have found out of aerobics to my old gymnastics training. You may have already known that but since I live in a world of "I only wanna do step" clients, it's pretty good info for aerobics buffs. Love the site!

Thanks for all the info. I was suppose to be a cheerleader at Liberty University this fall, since they don't have a gymnastics team. However I had two unexpected knee surgeries within two months of each other. Now, I am just trying to get back in shape, so I can cheer next year. Thank you for your helpful info.

Actually found your information on fat loss interesting. I have been taking ephedrine for the past couple of months, and I naturally enjoy grapefruit and a several cups of coffee a day. Although I haven't been adding aspirn, I have noticed considerable weight loss. I started with ephedrine when I was 195 lbs, almost three months ago, combined with cardio (burning around 450-500 calories a workout and working out no less than 5 times a week) and watching my diet and cutting out high fat foods and starting to work on my muscle groups. I have lost 26 lbs and starting to show some form. I now weigh 169 lbs and feel great, I am looking at losing maybe another 5 lbs, which for 5'9 I think looks great. I am looking for killer abs now !!! You mention doing lower abs first and accomplishing this with leg lifts (v-hold) can you explain it further, than moving to situps and crunches or upperabs. How often should one be doing this ? I noticed you mentioned taking 5 grams of creatine after the workout. Can you explain to me what this accomplishes and how often should one be taking it. At what stage should I consider taking it. I'd appreciate any advice you could give me. I am trying to get back into awesome shape and really enjoy the work out, seems to be helping me out with stress and giving me more focus at work and hey I like the looks I am getting. Thanks

I've been in gymnastics for about 4 years and have managed to move up to about a level 6. I have a lot of fun doing it (gymnastics, too). ;)Thanks for the tips.

I love gymnastics. I've been taking lessons for a year now. Where I take my classes they only specialize in floor tumbling so there are only levels 1 2 3 and 4. I'm a 3. I enjoy doing backhandspring, back walkovers, front handsprings, and many others.

Loved your page!

Thanks for putting so much time into it!
Would like to see more motivational tips, it's the first step that is the hardest.

I really think that this is an excellent web page
so keep up the good work OKay. Oh by the way
I'm a level 6 gymnast hoping to start state soon.
I have only been going to gymnastics for 9 months
I guess i was a natural because I'm the most talent kid at my gym and most of them have been going there for 5 or 6 years so I really hope to
make state before I get to old I also hope that there is no age limit on competing in State compet
ions.

Roderick

gret page. id like to contribute some stuff that i incorporate in my hockey practices. if i could let me know i have some great stuff for everyone! if anyone wants some GREAT exercise (without the gym e mail me) keep up the superior work!!

For a research paper, I need information concerning the importance of exercising and the benefits of this while in school. Do you know statistices on how exercise affects the mind, relieves stress, or any other similar topic?

This is what I was looking for. I knew that when I got on under fitness I would get a bunch of censored crap but not on yours. I never knew you where supposed to weight lift before cardio. I have even taken weightlifing courses in college. I am 20, 5'6" and weigh ruffly 153 lbs. I have lost 40 pounds in four years due to exercise, drugs and other non-healthy things. But after reading your page I understand what I need to do. Thank you so much. I am trying to lose 15 lbs in 47 days. I will tell you how it goes, I'm on my way to get the supplements, I'm pretty sure there available at GNC. Again, thank you so much!!!! I actually think I can do it now!!!
Jennifer

there are many of us over the age of 30 that need quick workout advice and how to balance cardio and light weights to just stray trim not to build definition as much. in a few years you will see.

I enjoyed your page very much and come back often for inspiration. Thanks for the time and effort you put into it and keep up the good work! I also invite you and others to visit my fitness page, Secret Chief's Fitness Fun. A site for the ordinary workout buff or if you are just getting started! E-mail when you visit, so I know you came by!!

I found your web page very entertaining and
informative.
Thanks !!!!
PS: Looking forward to the Tantric.

This is a grate web site and be sure you are going to see more of me and my friends here

your web page is magnificient! I learned alot by reading your page on fatloss!!! it's amazing what you think you know, but don't...Thanks again

I really enjoyed your page,and I would like to know more about Martial Arts and abs of steel. I have had 5 years of experience in TaeKwon-do and I have achieved my black belt.I would like some information on easy ways to burn fat as I have a large friend that has trouble losing weight.

Q. I am a house wife with no kids, i exercise regularly and eat lean but still i am gaining weight
I would like some information on ways to burn fat.

I really enjoyed your web page. It's now on my list of "favorites". I'm a fairly sedentary office worker, so I'm fighting the "battle of the bulge", unfortunately. I found your information on the importance of weight lifting very helpful. I am doing some free weight lifting, but I'm going to make it more of a focus in my workouts. I also learned quite a bit from your nutrition page. Keep up the good work.

Please see my e-mail.

I found the fatloss and exercise pages to be full of helpful information that answered many of my questions. Still, it would be a great improvement if you could refute the anti-ephedrine comments with facts and answers, instead of just telling me they are wrong. As well, you should state your qualifications to be making judgements. I love that you can get all kinds of information on the Web, but people have to take this as a responsibility AND a privilege.

I am a newcomer to gymnastics. I recently acquired a job teaching at Michael Anthony's School of Gymnastic Sport in Concord, CA. I teach kids ages two to twelve, and I take my own classes, so I'm kind of learning right along with them. Your website has some great insights for me, especially the nutrition segment. I can never seem to keep enough energy! Anyways, it's great.

A really cool website. I like the contents
Fitness and all that, Keep it going!!!!!

I just happened onto your site and it is the most informative on the subject of fitness/health. All of the information is actually useful! I can't believe it! You obviously know what you are talking about and what you have written has inspired me to correct my workout wrongs.

I have been working out steadily(at least 5 days a week) for about a year now and my results have been limited. Yes I have lost some body fat and toned up a little but I still have not reached my ideal body goal. I have a couple of inches I have been trying to get rid of for a while now and the fact that I have been unsuccessful has left me a little down. I have not given up though, actually I just realized from your website that I am totally overworking myself.
I am going to try the Diet Fuel by Twinlab in addition to your suggestions for workout scheduling. What I have trouble with is the food part. You say 20-50grams of protein every 3-4 hours. OK but how? What else? What should I leave out of my diet?
I was hoping you would be able to give me some diet guidance. Perhaps a sample menu for a day or so to help me get started? Your program sounds right to me and I think all I need is to know what to eat when.
Ihope this is not too much to ask or too long an email but you really made sense and, without sounding corny, I was inspired.
Thanks a lot!
Barbara

about a year ago i weighed over 240lbs...and im only 5' 1 1/2" tall. i lost 60+ lbs through excercise and diet. But now i find it is very hard to lose the rest of it. I think your page and advice is helping me change some of my habits and help me continue on... I just wanted to say thanks! I will come back every now and then to check up on your tips. Hopefully my wish will come true. i want to enjoy the rest of my life happily! =) goodbye!

This is without a doubt one of the best pages on the web. Thanx.


P.S Please see my e-mail

hi! still love your page. I read it every once in a while for incentive. I wrote to you recently after first reading your page.

I started using Twinlabs Diet Fuel about a week ago and maybe its just a coincidence but i have been very irritable, impatient and have less energy than normal. oh yeah, and have no sex drive what-so-ever. Weird right? I thought I would have increased energy, almost the jitters, but it was exactly the opposite.

Is this normal?
Should I discontinue use?
If so, can you reccommend another fat loss agent to use with my workout routine?

HELP!!!
Barbara

a very nice and useful page..i'm an active person and i'm into aerobics...your page gave me a lot of useful advices and have widen my knowledge in health and personal fitness...thanks.

I love it! Your webpage includes everything that I've been looking for! All compiled into one! :) I'm a martial-artist, but my martial art never did much emphasis on acrobatics or breaking things, thus I'm delighted to find the info on your page :) Also like your use of NRL ) Heheh.. I'm not sure if I'm affected or not, but uncannily, I do feel we have a lot of things in common ... *slaps face* (snap out of it!)
Anyways, keep up the great work.

Good web page. But I believe you can be healthy without having to lift weights. I guess like everything else, it is an issue of balance. Nevertheless, I am looking at doing some weightlfiting. I try to do coffee before workouts, which makes a difference for me but am leary about going into ephedrine. I am looking for a workout I can do without too many weights - am a grad student with a small apartment and gyms cost serious money here and are inconveniently located (at least for 3-4 trips a week) --Joe

With the help of your page I should be on my way to a healthier (and happier) me.

I REALLY NEED SOME INSPIRATION, AND I THINK YOUR WEB SITE COULD HELP ME. I JUST WENT TO MY 10 YEAR HIGH SCHOOL REUNION- UNFORTUNATELY ABOUT 30 POUNDS HEAVIER THAN I USED TO BE. I'M INTERESTED IN THE EPHEDRINE/CAFFEINE/ASPIRIN COMBO. THANKS!

Most informative, interesting in an understandable fashion

I really liked your web page it was very informative and interesting to read. Keep it up!

As a cheerleader on an all-star team....I'd say that this is a very descriptive page. On your advice for tucks, though, I'd describe setting in detail....that's pretty much 3/4 of the actual tumbling maneuver. If you can't do that right, it's all over... Good work, though :)

I was a gymnist growing up until age 18. I've always been interested in weight lifting and exercise. I'm now 55 and fighting the "gravity pull". Reading your page makes me laugh and at the same time give really good information. Thanks, Mikki

very informative site. lots of good tips. just a couple of questions.
-I have read that cortisol levels rise if you workout longer than one hour, causing muscle tissue breakdown. If this is the case is it reasonable to proceed directly into a C.V. workout after a wieghts workout or will this continue to produce cortisol?
I was also wondering is there a time limit on creatine monohydrate? I have read that it should only be taken for one month. If this is the case when would you resume taking it, if at all?
Thank you for your attention.

I love your webpage! I was wondering what role the aspirin plays in your stack. I am considering trying it as soon as I get over this cold :( I have a good weight lifting/ cardio routine and hit the gym about 4 times a week and your web site is full of great motivating information! Thanks!

I am an over fitness enthusist. And my husband is also. We do a lot of things together. Except our diets are so different. It seems like I am always cooking or preparing something. Any suggestions for fitness couples.

Your page has given me a lot of tips which I can use, Thanks! I am also interested in the fatloss stack you mentioned, could you send me some more info on it?

I`m using weighttraining three to four times a week,aerob and anaerob, to keep fit and to have some extra energy. I`m not following any special diet, but I wonder what the effect of drinking herbal-tea/drinks are, regarding fat- and water-loss.

I found everything ý˙˙˙‚">http://www.oocities.org/colosseum/arena/5620
I rate your page as 10
Your age so I can better tailor the nutritional/exercise info to you:: 16

ok...i jsut wrote this but if it didnt go ill write it again........i want to lose fat to make myself go higher and be lighter in the gym, but nothing i do seems to work..where can i get those pills and is there anything i should really stay away from(im a vegetarian and i dont eat junk food) but its not enough....please help me ..and come to our page and sign the geustbook:) email me if you can..thanks...liv

Your comments fit nicely with the Martial Art style I practice and teach - Kuk Sool Won. At age 50, I can easily compete with others 1/2 my age because for the last 10 years I have exercised, watched my diet and learned to relax and be calm. One thing that has helped me immensely has been the study of Oriental philosophy, particularly the Tao Te Ching. What do you have to say about meditation and other mental/spiritual discipline?

Awesome info. I was wondering, does anyone have
information regarding a product called HERBAL
GENESIS (by KAIZEN). I bought it hoping it might
work like ripped fuel etc. Each capsule has the
following: Ma Huang Extract..... 125 mg
(concentrated and standardized at 8% Ephedra)
Guarana Extract.......310 mg
( concetrated and standardized at 22%
caffiene)
White Willow Bark Extract....83 mg
( concentrated and standardized at
12% salicin)
Chromium.....................100 mcg
( derived from 835 mcg of Chromium Picolinate)

I am 28, weight 190 pounds, work out 3x week with
freeweights and a light cardio for 20 min afterward.

Is the product I'm taking safe and effective?
Has anyone tried it?

Thanks
Doug

I'm a female, having difficulty increasing metabolism and loosing weight!

Thanks for inputs on this site!

I am 15 years old and I am 30 pounds over weight. I weigh 178 pounds when I know I should be much lighter. I am worried that this will effect my life in the future. Can you tell me how much you should weigh by your height and age?

Hi,
I found your page while looking for information on the E/C/A stack and thoroughly enjoyed the entire page. Thanks.

What are you favorite mail order houses for supplements?

I'm restarting dance lessons and need to know prep stretches or specific stretches in order to prepare my body for the splits and later stregthen those muscles. (This is for all three directions.) Any suggestions? If so, thanx a bunch!!

I found some very good info here. Thank you for taking the time to post it. You gave me some more ideas to use in lowering my bodyfat. I needed the info. Thanks again.

Sincerely,
Jennifer

I was interested in the story on fatloss and the ephedrine stack. I could not find any ephedrine anywhere, but I did find a dietary supplement which contained 285mg ephedra sinica, (standardized 6% extract).

Will this stuff have same effect as the ephedrine stack? If not, could you direct me to where I could buy Ephedrine or the products you had mentioned? thanks.

I was interested in the story on fatloss and the ephedrine stack. I could not find any ephedrine anywhere, but I did find a dietary supplement which contained 285mg ephedra sinica, (standardized 6% extract).

Will this stuff have same effect as the ephedrine stack? If not, could you direct me to where I could buy Ephedrine or the products you had mentioned? thanks.

I found your page very interesting and useful because i began to do weigthlifting(with machines!) and although there is a trainer who gives assistance, I feel very enthusiastic about this discipline and I want to know everything about what it does to my body, and the way to potentialize it (I am sorry but my english is not that good!!!)Congratulations and keep on helping us with your experience!!
PD: I am 1.75m tall, and weigth 120 pounds, is OK to exercise 3 times a week (I do weigthlifting for 40 minutes, and then walk quickly for 20 minutes)??

your web page was very useful to me I learned a lot. Thanx

The info on the ephedrine stack was helpful. i have been working with a personal trainer for a couple of weeks. she is ripped(awsome)!!

i began taking the dhea a few days ago and have been looking for the "ripped fuel" or one of the other products but have been unable to locate it. i still have more resources to check.

Personal info-i have 3 children and have had 3 c-sections. my ab muscles has been cut 3 times, will that cause me a problem training my abs(they seem weak so far, but i don't know if it is only from neglect)?

I am interested in getting a personal trainer, but there is no one in my area. I need to lose about 10 pounds, and I do have cellulite on my butt, thighs, and hips. Is there any exercises or recommendations you could suggest?

I have used many of your helpful hints dealing with nutrition and exercise. I would really like to know how to put on weight. Muscle weight not fat weight.

Thanx,
Jim

A good WEB page and found by accident.
Will add you to my web page when I learn to fix and update it.
Haydn
Currumbin Gymnastics
Queensland, Australia.

HI , I love gymnastics, I really liked your website and I think Your tips on streching are great . Is it true that your least flexible leg will never be as flexible as the other? Please e-mail me

I've started acrogymnastics and have LOST 20 lbs!!! in the past year from the info in this page!! I do have a question. What is your opinion on walk/jog programs that after a certain distance you stop and do sit ups, push ups, etc. and do it again for set distances and exercises? IS it anaeronic or aerobic? thanks

I'm not quite sure how I stumbled into your web site, but I'm glad I did.

I have worked out with weights about 5 times/week for the last 5 years since I gave up track-and-field & cross country in my thirties.

I've had a steady increase in muscle strength and body weight (5' 11", 180lb) over the 5 yrs, but still have a little body fat which I'd like to reduce.

Like most middle-aged guys I've also noticed a reduction in energy over the years (as well as reduced skin & hair quality) and found your section on supplements really interesting.

I live in Sydney Australia and would love to find out whether of any of the supplements you described are available via-mail order here.

I hope you can find the time to reply
Regards - Paul.

I've been doing martial arts from a very young age and I've throughly enjoyed every minute of it! My martial arts background significantly helped me to gain a high degree of flexibility, such as the super splits and the development of my exaggrated back-bend. My question to your is that I've come up to a point with my flexibility that I am able to bring my heel behind over my back and touch my forehead with it but the following day I get an extremely sore back which bugs me in my martial arts training. I do warm-up before working on the felxibility in my back and I train my back for about 2-3 hours a day. Please help me with this problem as I'm really trying hard to achieve a marinelli bend (back-bend)and I've been doing so for the past two and a half years. Cheers!!!!

This page of your's is great ......
Keep It Up .....

I really liked the web page(s) because I am in need of losing some fat, but everyone says that that should be easy because I'm an athlete, but no one ever says how to do it and to keep it off. It was nice to hear specifics and actual data and research, not just a bunch of BS

I dont really have much to say other than your page has been very useful and interesting.
Oh, your positive mental focuss was specially good. It has helped me a lot.

Thanx for creating this page

For months I've been trying to lose weight, but didn't know where to get started. Your webpage has helped me get an idea of where to begin.
Not only is it helping me get started on a weight loss program, I'm sure it will keep me motivated.

Keep up the good work. I'll be visiting this webpage again soon.

I found your page and love it!! everything i read makes sense, i'm going to start applying what i learned and get back to you with results, looking forward to reading more

I'm lookin' at your page for an assignment. I can get some good info from it. Stay Groovy! =D -

Hi there as one of the members of the Canadian Junior National sport Climbing Team I have used your sight as a research area for flexibility excercises thank you.

I was a gymnast on the east coast in the 70s
(Oneonta, N.Y. HS and SUNY Oneonta).
I'm trying to train now to regain some of
my strength/flexibility to see how far I
could go your page has been of great help
and I've seen more results since perusing
it than I did in the 3 years before.
Thank you.

I'd like to learn more about how to get more definition in arms. And, exercises to tighten inner and outter thighs. Thanks.

I am an aerobic instructor and I need to gain more muscle in my
legs, particularly hamstrings, and in my triceps. Any helpfull hints
I do weight training twice a week and aerobic training 5 times a week.
I am 135 pounds.

Military member (pilot), interested in fatloss w/o muscle loss. Must keep in shape... trying the caf/ephi/asprin stack but unsure as to long term side effects. Trying to reduce % bodyfat and gain muscle mass (no Arnold, just better looking) and need all info possible on caf/ephi/asprin stack. Long term health (and future employ-ability) top concern with this stack.

It has indeed given me lots on info on weightloss and muscle building.
Thanks for bringing such a wonderful website to the net.

I am 20 pounds overweigth it just does not feel good. I am 5'8" 170lb.

Hi,
If you've got any info on athletics/long distance
running that would be great :)
I weight train about twice a week and run (I'm
training for a 1/2 marathon) 3-4 times a week.
I was really interested in your fat loss info.

Great - keep up the good work

Cheers
Rob

I think this is a great page. I would love to see an article about older people staying fit and healthy. I am pretty serious about staying in shape and have recently taken up the sport of gymnastics. It took me 2-3 years just to find a coach who would work with me. I realize that gymnastics is typically thought of as a young persons sport, but it is insulting to not find ANY information on gymnastics for older people. Especially from the experts in the field. Any ideas, help or hints would be GREATLY appreciated

I have been training for over 15 years. I have also done an extensive amount of personal research on weightraining and aerobic exercise. I feel as though your website is very thorough, informative and correct. I enjoyed reading it. Thanks!!

Since I haven't exercised in years and have the body to prove it, I thought I would start with stretching exercises and a few weights. I don't plan to "jump" into a heavy duty exercise routine because I know it will not last, especially if its too time consuming or painful. I started taking pyruvate to help with the metabolism. Do you have any suggestions.

I liked it. It gave me some ideas to do my splits better and stick with gymnastics. I like sites like these.

I really enjoyed your webpage..........:-)
Carla

ON you fatloss page you said to burn more claories workout in the morning and you also stated that its best not to eat an hour before, during or 3 hours after workout. Is it better to work out in the moring if your using the ephedrine/caffine/asprin stack and still eat about 30 minutes after? I don't have time for the hour before and I don't think it'd be good to wait 3 hours. What do you suggest?
THANKS

I have been just reading all the headings on your web page and it has answered questions that I have really never came across to asking anyone. There's a lot of info that is really helpful & useful.

The thing I was wondering I usually do the treadmill & the cross training machine when I go to the gym, just for a good sweat, how long do you think I should do cardio for a day's work?

I usually do 30 minutes a day but I feel I need to do more cardio in a day. I need to lose some fat and fast, but in a healthy way.

Is there anything "healthy" I can take that can me me lose weight faster?


Your site is " AWSOME " hope to hear from you
Thank a bunch,


Sandra Lestinho

Hey James, what's brothah? This is Pete, your workout brothah at UCI. One day I hope to have shoulders as broad and powerful as yours. Which, reminds me, I gotta go train! write me! Peter Chang

Can a 23 pound overweight, possibly middle aged woman use the 20-200-300 ratio? I have found losing this weight atfter having a baby ten months ago , is beyond me! I have just started weight lifting with my husband, but have been doing aerobics and

Your page is the best, and most complete page I have seen yet. I am very interested in total body fitness, nutrition,muscle building,flexibilty,cardio etc. Your page covers it all. Keep up the good work !