Q1 - I want to put weight on everywhere but just not my stomach, is this possible?
A1 – It certainly is possible, but not easy. Obviously the easiest way to gain weight is through fat, but the problem with doing that is that most people are genetically prone to gain fat around their stomach or "love handles". The other issue with gaining fat is the obvious detrimental effects on longevity and overall health. The healthiest weight you can gain is muscle mass, unfortunately bodybuilders have created a stigma around the term muscle mass. Don't think that you're just going to wake up one day looking like Arnold Schwarzenegger, a body like that takes years and years of hard training, strict diet and extreme supplementation. With this being said I would recommend you increase your daily protein intake (meat, fish, eggs, protein shakes etc) as much as you realistically can. Without more information I can't give an exact number, but just remember there’s no upper limit on protein intake because you can't store it as fat. You also might consider increasing your carbohydrate (bread, pasta, rice, fruit etc) intake, just be sure to keep an eye on your waist line as carbohydrates are the trickiest nutrient (eating to much will make you gain fat). And finally I'd recommend a stimulus such as lifting weights, this can either be at a gym or from home.
Q2 – Lee, what's the low down on pre, during, and mainly post workout carbohydrates. most often concentrated around proteins. Want to hear your take on carbs.
A2 – Carbohydrates are without question the most controversial macro-nutrient out of the three, and it seems like everyone has a different opinion on how best to utilise them. I personally think almost all of the conventional wisdom surrounding carbohydrates is complete rubbish, much like calories. In my opinion there is no one universal answer for how best to supplement in and around a workout, the important thing to establish is one's individual NEED for carbohydrates. And that's important because if you eat more carbs than you need then you will get fat, there's no getting around that. For example when I'm cutting/dieting I don't eat carbs at all, I simply don't need them to perform at full strength. However you could be the complete opposite! What I would suggest is that you play around on a trial and error type strategy with different amounts of carbohydrate before and after a workout out. I don't believe anyone needs carbohydrates during a workout, apart from anything else you couldn't possibly need any extra blood glucose if you've already had a pre-workout carbohydrate supplement. I also don't believe that you could even utilise carbohydrates fast enough to have any effect except cause bloating. What I would recommend pre-workout is either a low g.i source of carbohydrates with a fairly fast acting protein such as whey, or a high g.i carbohydrate source with protein and fat (fat decreases the glycemic index of carbohydrates). For example waxy maize starch with whey and olive oil. Post-workout most people will tell you that high g.i carbohydrates are the best because they restore glycogen faster, but the rate of glycogen replenishment isn't really what matters. A recent study showed no added benefit in terms of glycogen levels between two groups, one taking protein with a high g.i carbohydrate source and one just taking protein. Another reason why taking fast acting carbohydrates could be a bad idea is that it could effectively switch off your anabolic response to training, causing a elevated insulin levels in turn shuts of insulin sensitivity and igf1 levels (growth hormone). What I suggest is that you try just having either bcaa's or whey immediately after your workout then have a meal with carbohydrates an hour later. If however you find that your recovery is inhibited then add a fast acting carbohydrate source like waxy maize starch to your post-workout protein shake, because like I said before everyone is different.
Q3 - I'm going to buy some more carbs, I've read about the molecular weight of them, vitargo seems to be the best? will it make much difference to an amateur athlete such as my self? For a post workout shake, or just carb loading before a match? cheers
A3 – The whole theory behind vitagro is that the high molecular weight of it causes a "wake" like effect which supposedly increases nutrient uptake into muscles and the liver to some degree. The "wake" effect basically is the idea that because the molecular weight of vitagro is so high it passes through the digestion phase faster and causes other nutrients to to be drawn though with it, not unlike the "wake" like effect of a boat passing through still water. I don't have a problem with this in theory and the only real knock I have on vitagro is that it's basically a prettier more marketed version of waxy maize starch, which happens to be considerably cheaper than vitagro. So my advice would be to add it to your protein shake, either pre-workout, post-workout or both. And see what happens in terms of the quality of your workout and your recovery time.
Q4 - Hi lee, after being a bit lazy leg trainer in the past I have decided to start hammering my legs hard as they are seriously lagging. however I find it really painful to squat to and below parallel is this an hip mobility problem? does the ROM really matter so much as long as the weight is heavy? and can you recommend any ways to rectify this problem?
A4- I'm not actually a huge fan of squating, I don't personally believe it's as crucial for leg development as people say. I personally haven't been able to squat since before Christmas (pulled hamstring) but when I did I would do it almost last. I don't think the weight is particularly significant, but the range of motion is. I' m not saying that everyone has to squat till there arse's touch the floor but certainly most people don't squat low enough, and instead opt out for ego boosting half squats. I think the important thing is to establish what range of motion works best for you, and in my opinion the best way to do that is to pre-exhaust your legs before squating (this also might help you loosen up and improve your range of motion). That way you can feel exactly what muscles are working because they're already sore. What I found worked for me was if I started my leg workouts doing the abducting and adducting machines for inner and out thighs, then go on to either leg press of single leg press, then I would squat and finally finish with isolation movements such as extensions and curls. Hope this helps.
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