As I mentioned earlier, I read a lot of weightlifting, bodybuilding, and exercise 
                magazines.  The following information is what I believe to be the key guidelines  
                for bodybuilding that works.  This is what I've been doing for the past several  
                months(maybe not all at once, but then again, I'm always trying).  A lot of  
                people email me and ask what they need to do to build their body and get lean.   
                Frankly, here are the rules to achieving those goals.  It works for me, folks.  It  
                can work for you, too!  The first section discusses "getting big".   The next  
                section is on "gettin lean". 
 

                The Fundamentals of Bodybuilding    

                This info has been presented in several past issues of Muscle Media magazine.   
                They discussf the points below in detail, but the May 1998 issue puts it all        
                together in an article called "10 Tried and True Fundamentals of Building a Better 
                Body", written by Bill Phillips.  I'll summarize, but please, read the article because  
                it expains "why" these 10 points work: 

                I.    LIFT WEIGHTS 

                Lift heavy enough weights that  you can go beyond 12 to 15 reps, and  
                occasionally no more than 4 to 6 reps.  Use both free weights and  machines-    
                together, they'll work for you. 
 
 
                II.    DON'T WORK OUT TOO OFTEN 

                Rest your muscles.  If it's sore, don't work it.  Take a full day's break.  Your  
                body builds muscle when it is at rest. 
 

                III.    EAT A HIGH-PROTEIN DIET 

                Eat about one gram of protein per pound of bodyweight each day.   Your body is  
                trying to build muscle.  It needs protein to do it. 
 
 
                IV.    EAT FREQUENTLY 

                Eat more often and more evenly.  Eat 6 times per day! Also drink a lot of water 
 

                V.    USE CREATINE MONOHYDRATE 

                If you are comfortable taking supplements, this is the one to take.   It's a     
                naturally  occurring chemical that is an energy source for muscles.  It makes  
                muscle cells stronger, recover faster, and gain volume. 
 

                VI.    SEEK PAIN 

                Do as many reps as you can.  When you finish, do three more reps!  (Of  
                course, keep point #1 in mind.)  Intensity. 
 

                VII.    BE CONSISTENT AND TAKE A METHODICAL APPROACH TO TRAINING 

                Keep a training log.  Get on a good schedule.  Always try to increase either  
                your reps or weight whenever you can. 
 
 
                VIII.    GORGE YOUR BODY WITH PROTEIN AND CARBOHYDRATES AFTER 
                YOUR WORKOUTS 

                Drink a high-carbohydrate, high-protein drink right after an intense workout. 

  
                IX.    CHANGE YOUR TRAINING ROUTINE OFTEN 

                Use a variety in your workouts.  For example, do bicep curls with a dumbell and   
                barbell one day, then use cables for your biceps the next time you work out.   
               This lets you work the same muscles differently. 
  

                X.    CONCENTRATE ON ECCENTRIC TRAINING 

                Eccentric is the opposite of concentric.  Sure, what's that?   When you do a  
                bicep curl, you are shortening the muscles (concentric training).   When you  
                lower the weight, you are lengthening your bicep muscles (eccentric training).   
                For some reason, it's been found that more muscle is built as a result of slow,  
                eccentric motion. 

  
                How To Lose Fat Once and For All 

                Again, I've seen this info in one form or another in several magazines.  However,  
                it was compiled as 10 FAQs in Muscle Media August 1998 issue.   Listed below  
                are just the Q&A's.  Please read the magazine article called "Lessons in  
                Leanness"  for reasons as to "why". 

  
                I.   How much aerobic exercise must you conduct each day? 

                Aerobic exercise can help you burn calories.  But to get to lean, you don't have  
                to do hours of aerobic exercise each week.  In fact, too much can be worse  
                than none at all as it may overstress the body.  Try about three hours per week. 

  
                II.   To get lean, what percentage of your total calorie intake should come from  
                dietary fat? 

                To lose bodyfat, keep your total dietary fat intake around 20% of total calories. 
 

                III.   To lose bodyfat and gain muscle, how many grams of protein should you 
                consume daily? 

                One gram of protein per pound of bodyweight each day might help those  
                engaged in an intense exercise program maintain muscle while dropping body fat. 
  

                IV.   On a typical weight-loss "diet", what percentage of the pounds you lose  
                come from stored bodyfat? 

                On a typical low-calorie diet, you'll lose as much muscle as fat!   To cut the fat  
                and keep the muscle, eat a high-nutrient diet, and moderately restrict calories. 
 

                V.   How does the number of times you eat per day affect your ability to lose  
                fat?  

                An ideal nutritional strategy for losing fat and maintaining muscle mass is to  
                consume six relatively small, protein- and carbohydrate-balanced meals (one for  
                every few hours) throughout the day. 
 

                VI.   To lose fat, what's the mose important time to consume a  
                carbohydrate-rich meal? 

                The best time to consume a carbohydrate-rich meal or supplement on a fat-loss 
                program is about one hour after an intense weight training workout.  For  
                example, if you're using a creatine supplement stacked w/ a carbohydrate blend  
                (like Phosphagen HP), this would be a good time to consume that drink. 
 

                VII.   How do your insulin levels affect your ability to lose fat, and which foods  
                 control this potent hormone? 

                When your insulin levels are elevated, your body cannot burn fat.   Therefore, it  
                is important to keep insulin levels as stable as possible throughout the day by  
                consuming frequent protein- and carbodydrate-balanced meals.  However,  
                scientific evidence suggests tha spiking insulin levels (by consuming a relatively  
                high carb meal or supplement) following exercise might help prevent muscle loss  
                and overtraining. 
  

                VIII.   What are the two mose important meals of the day for dieters? 

                The two mose important meals for the day for dieters is breakfast (which should  
                be rich in protein and carbs) and your post-workout meal, which should be your  
                highst carbohydrate, and, quite possibly, your highest calorie feeding of the day. 

  
                IX.   When trying to lose unwanted adipose tissue, how long should you wait  
                after a workout before eating? 

                Scientific evidence shows the fat-burning effects of exercise can be optimized  
                by waiting one hour after training before consuming your post-workout meal. 
 

                X.  What types of food must you avoid eating before you workout if you want to  
                get lean? 

                You should avoid high-carbohydrate drinks such as juices and Gatorade-like  
                products, fruits, energy bars, and such before and during exercise.   Perhaps  
                the best thing to eat before your workout is a log-glycemic snack or nothing at  
               all.  And be sure to drink ample amounts of water before, during, and after your  
               workout.

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