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Reader Questions and Answers
from REAL READERS!

I use this area to list questions and answers and comments
of readers and viewers! I will be adding new stuff constantly
so check back in often!

Click Here to buy my book "How I Lost 100 Pounds!"

		Training Variety
		Proper Rest and Recovery
		Variety in Nutrition
		Proper Supplementation

- I was reading your article on bodybuilding.com and then went to your website and what an
influence you are. I just think that’s an amazing transformation.

-John

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- I recently finished my ISSA fitness trainer certification and I got an article that you wrote for new
trainers on how to market. It was a great article and I learned a lot of good information.

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- Hi Dave! I came across your site while surfing thru protraineronline.com. I am working on my
personal trainer certification via ISSA now, as well as working on my own physique (end goal is
to lose 55 pounds). I love your website. You are living proof that it can be done. Thank you for
inspiring me.

Best, T. G.

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- Hi, you have really inspired me with your weight loss. I have always been overweight. Not at a
point that I was unhappy but I knew I could look better than what I do. Not until I had my daughter
in March of 2002 did I start becoming depressed about my weight. First of all, I gained too much
weight with my pregnancy. I weighed 215 when I got pregnant and when I gave birth I weighed
272. One year after the birth of my baby I decided I had to do something about my weight. I
started going to Weight Watchers. It worked good for awhile. I lost 32 pounds on the plan. But
after a while I got bored with counting the points. I weigh 208 now. I have started working out at
the gym. I have been working out for about 4 weeks and I can already see a difference. The flab I
had from giving birth is starting to diminish, plus the time I have at the gym is my time to relax
and get away from the stress of being a mother and wife. You have been a great inspiration to
me. Thank you, keep up the great work and please e-mail me back.

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- Your before and after pics are really inspiring!!!

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- David, I read your article - very inspiring.

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- Hey Dave. Over the past couple of months I have been dieting and have recently, about a
month ago, started to work out and exercise regularly. I have read all of your articles that I could
find on the Internet and also checked out your web page. You truly are an inspiration. I
remember the "big Dave" and you look great now! I am trying to do like you did and varying my
workouts to keep my body guessing but one thing that I have been doing each morning is
walking/jogging a couple of miles. This really makes me feel good. I really like the compliments
that I get when people notice that I have lost 30 lbs. I finally got the ultimate compliment when I
saw someone I went to high school with and she said that I look like I have been working out
since my shoulders were so much bigger than the last time she saw me. Anyway, you probably
hear stuff like this all the time so I won't bore you with a lot more. I just want to say thanks for
what you unknowingly did for me.

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- Dear David, I liked your story about how you didn't eat properly and didn't use any weights and
were therefore overweight. I had the same problems throughout high school and thankfully
figured out how and when to eat properly in college, as well as started resistance training with
free weights.

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- David, Thanks so much for the article I read about how you lost weight. My story is similar to
yours.

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- Hi Dave, I came across your article about personal training in a small town at bodybuilding.
com. I myself am very interested in being a personal trainer and was looking online about
certifications and such.

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- Annette told me about your selection as trainer of the month so I visited the website.
Congratulations!

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- Dave, I just read the article. It was great. Very personal, helpful and insightful.

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- Congrats Dave that is awesome, I am so proud of you!!

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- We are happy about Dave's recognition and proud of his accomplishments. What a great
article.

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- Dave: What a great article about your successes. I'm sure that your Mom is thrilled that you
credited her with her efforts, too.

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- Dave, just read the essay. It was wonderful and thank you for all you said about your Mother! I
love you so much and am so proud of you. I know those were very painful years for you, but your
strength and perseverance paid off in a wonderful way. -Mom

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- That's great Dave. Great story.

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- Hi Dave, Congratulations on your feature article and on being able to share your life story. I just
finished reading it and did already know most of your story but was very touched by the small
details you shared.

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- I would appreciate any advice you may have. And congratulations on your own amazing
transformation!! Sincerely, Jennifer

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QUESTION - 184 Pound Weight-loss and now becoming a Fitness Trainer

- Question HELLO, MY NAME IS T. AND I BELIEVE IT WAS MEANT FOR ME TO SURF THE
WEB THIS MORNING! MAN, I TO USED TO WEIGH A TREMENDOUS AMOUNT OF WEIGHT
(384lbs.) IN FALL 2000. I HAD BEEN DECIDING FOR A LONG TIME THAT IT WAS TIME FOR ME
TO GET UP AND DO SOMETHING BECAUSE I HAD NEVER BEEN THIS BIG (56" WAIST LINE/
5X SHIRT SIZE ALSO) I CURRENT LY WEIGH 200LBS. AND HAVE BEEEN HOLDING THIS
STEADFAST AT THIS WEIGHT FOR OVER 2YRS ALMOST. ALSO I HAVE BEGUN TAKING TWO
DISTANCE LERANING CLASSES TO OBTAIN CERTIFICATION IN FITNESS TRAINING
BECAUSE I'M VERY DISPLEASED WITH THE WORK I'VE DONE OVER THE YEARS "CERTAIN
CAREERS I STARTED" TEEL ME DAVID WITH THESE FEELINGS AND TRUE CAREER
ASPIRATINS SETTING FORTH FOR MYSELF AND READING YOUR ARTICLE HERE COULD
YOU GIVE ME YOUR MINDSET AT WHAT EXACTLY YOU WHERE LOOKING FOR AND HOW
THIS SUCESS HAS TREATED YOU IN WHAT YOU DO NOW !!!!!!! I KNOW ALSO I'VE GOT TO
KEEP DOING WHAT I'VE BEEN DOING TO GET TO THIS PATH FOR MY LIFE. THANKS

Answer

Answer - Good morning T! Congratulations on all your efforts! Never give up! I went through
almost the same situation as you. I wanted to change jobs to help people do what I did. I
wanted my clients to feel as great as I did and do. My personal training career has been so very
rewarding and the company I was certified with almost eight years ago ISSA - International
Sports Sciences Association has been with me every step of the way. I love what I do and I am
rewarded financially as well as emotionally. Working for myself has been wonderful. Never
forget what it was like to be so big! Channel those old frustrations into making your positive
work environment now. Let those old feelings motivate you now to help others achieve a healthy
lifestyle. Also, from a marketing standpoint, use your story to build your business and motivate
others. Thanks and good luck! -Dave Gluhareff

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Thanks to all of the people who have taken the time to read some or all of my articles and my
story! - Dave Gluhareff

QUESTION - No Yolk?

Helo david!

I m jain I read ur e.mail address from bodybuilding.com. I m a skinny body builder and I want to
creat a massive body and I love body building v.v.much, I use atleast six whole hard boiled eggs
daily and I m afraid of yolk please tell me that I continute this whole eggs or remove yolk and
use only white. My age is 28 and weight only 61 kgs.

With Thanking
(Jain)

Answer

I would not suggest 6 whole eggs everyday if you have cholesterol problems or if your bodyfat
now is high. If you are a hard-gainer with an ectomorph body, then I would not think it would
make you fat. If I remember right, the great Lee Haney was a huge fan of whole eggs, not just
eggwhites. The yolk of an egg contains the nutrients, but also a little fat, so it should be okay for
you. Remember though that creating a massive body when eating comes from not only protein,
but good complex carbs (brown rice, oatmeal, sweet potatoes, etc.)and healthy fats such as
monounsaturated fats (extra virgin olive oil, canola oil, almonds, etc.). For healthy, low calorie,
but higher fiber, take-in vegetables regularly (broccoli, green beans, cucumbers, spinach, etc.).
Also to get massive you have to lift heavy, eat heavy, supplement heavy, and rest and recover
heavy. Good luck and never give-up!

QUESTION - ISSA Personal Trainer Certification

Hey,
I just finished reading your article on your website. I found it pretty interesting, but even more so
because I have been considering taking the at home ISSA CFT course. I am in the military and
have been dedicated to a strict weight training program of my own for a little over a year now,
consider myself to be in above average shape and I'm ready to take it to the next level. I have
just a few questions though..... first is, how easy was it after finishing the course to find a
personal training job? Second is, I am 6' and weigh about 175 lbs, do you think people would
rather have a 6' 225 pounder training them. If not what about the gym's, do you think it would be
hard for me to find a job training people at a gym with an ISSA certification. Please email me at
… with any answers or guidance you can offer. Thank you – Jim

Answer

Hello Jim!

Congratulations and no worries with your choice of ISSA. ISSA
(International Sports Sciences Association) has been wonderful to me for
almost eight years now of my personal training. They are widely respected
among the fitness and health community and very much so in the
bodybuilding community. With bodybuilders such as Bill Pearl, Tom Platz,
and Eddie Robinson associated with them thay have earned the respect
of the bodybuilding community years ago. ISSA co-founder Dr. Fred
Hatfield (Dr.SQUAT) is one of the foremost authorities on sports nutrition,
strength, speed, and building muscle size. Many know that the other co-
founder of the ISSA, Dr. Sal Arria (chiropractor/trainer to Olympic and
other professional athletes)has waged a war on Obesity! Sal Arria has
really targeted youth obesity and wants to educate trainers all over the
world about the effects obesity has on our youth. I did not have any
trouble in St. Petersburg Florida getting a job with a few personal training
studios (one was a one-on-one facility owned by Tony Little the
infomercial king) and fitness centers. I chose to work with Lifestyles
Family Fitness Centers at the time and learned so much about the
organization and structuring of client training and calling to check-up on
clients and motivation of clients from them. They were and I believe still
are a well run company with 7 fitness centers at the time and I am sure
many more now. They believed in me and my ISSA certification. Even here
in Virginia my certification is very well respected. I started training clients
when I was down to 205 pounds at 6 feet 2 inches tall with a 34 inch waist.
Now I am 6 feet 2 inches tall, 265 pounds, with a 36-38 inch waist because I
have taken the last three years to add a lot of muscle. Height and weight
should not mean anything at all, unless you are obese and a trainer HA,HA!
How you present yourself, your vocabulary, how confident you come
across, do you know your training, are you clean-shaven and well-kept,
that is what people will look at. Do you have friends, family, or former
clients that can be referrals or give testimonials? If so then that will instill
more trust in your potential clients. Jim the ISSA home study is great, but
remember you can also take their online courses and seminars and on
site post-seminar testing. Not only that, but when I was first certified, I
was able to go to a seminar in Orlando with Dr. Fred Hatfield (Dr. Squat)
and took a few hours at a Powerhouse Gym nearby to study equipment
design and learn even more proper form hands-on with Hatfield the
legend. At 19 years old I was learning tricks of powerlifting and
bodybuilding and great stretches that most people learn way later. Jim if
you really want to make it as a trainer you will! With an ISSA certification
you will have the support and knowledge needed. Just make sure to
never stop learning and soaking-up better ways to help your clients! Use
your military discipline and structure to your advantage and build a well-
run client base. You be the leader and take control of the fitness
structuring of their lives to help them see positive results. Jim thank you
for being in our military and protecting and supporting our country! Good
luck and never give-up!

QUESTION - I am 30 and need to put on SIZE

Greeting from New Zealand

Hi David

I spent time and read your testimonial very thoroughly, I think that its fantastic what you
have achieved and the impact that you have had on others lives, a true gift to share.

I have just turned 30 and have the reverse challenge to you. I am very lean and have difficulty
putting on size in my upper body. I eat good food and do low reps in the gym .... I tried a
personal trainer but the only thing that got big was his pocket. Do you know where I can get
some good advice about how to grow good lean upper body size?

Cheers
Andrew

http://www.bodybuilding.com/fun/gluhareff.htm

Answer

Hello New Zealand! Thanks for the question! Unless you wanted to come to Virginia - USA for
a month or two and become one of my clients, you will have to settle for some of my articles
from Bodybuilding.com. The link to my section there is http://www.bodybuilding.
com/fun/gluhareff.htm and look for the articles about gaining mass. Remember, not all of the
articles you read will be personalized to you, so you may have to make modifications of your
own. What I mean is that sometimes some of the equipment or exercises I mention in
articles will not always be available to everyone or not everyone will be comfortable trying to
perform new exercises. Good luck and if that does not work let me know and we will try
something else! Good luck and never give-up!

QUESTION - Hanging/Loose Skin

Hi David! I noticed your 100 lb weight loss accomplishment on Bodybuilding.com. I have lost
about 25 lbs but have hanging skin on my ab/oblique area. You must have had a hanging skin
problem. Do you have any ideas on how to tighten skin? Mine hangs even more as I lose
body fat and I have been down to 10%. Any ideas or advise would be appreciated. Thanks.
MAureen

Answer

Maureen thanks for the question! I did have some loose skin, but mine was not that bad
because I was near 18 years old when I lost the weight. I also lost weight from everywhere
on my body because I was big everywhere not just a huge stomach or hips, etc. My sides,
abs, and lower chest had the most loose skin, but I had to let time do its thing and also build
some muscle into those problem areas. I had tried some creams, but they did not work well
for me except for a little water loss from right under the skin that was easily put back on
when I drank fluids again. I would not recommend surgery unless you have an enormous
amount of loose skin or your job depends on a firm midsection such as if you were a model.
Surgery of any kind is risky and is traumatic to the body, so I would not do that unless you
really had to.
-Dave Gluhareff
www.trainwithdave.com

QUESTION - Big and Cut

David,
The four week mass workout program that you have outlined, will that make me big and
cut? How should I be lifting, so that I get big as well as cut. Should I be starting my sets with
lighter weights and increasing the weight each rep, or should I start my reps with the
heaviest weights that I can hanled and continue each set like that? Also, I know smoking is
bad for me, but does it have any adverse effects to building muscle?

Aarron

Answer

Aarron thanks for the question! Always start out your sets with a warm-up set then work
your way up to heavy sets when pyramiding such as in the Serious 4 Week Mass article.
That article should help you to add muscle without adding fat. As far as smoking goes you
should never smoke because we all know it is bad for us and anything that slows your
breathing and cuts down the oxygen in your blood will slow you down when lifting weights or
even dancing at the prom or walking into the local health food store. Good luck!
-Dave Gluhareff
www.trainwithdave.com

QUESTION - What is Bulking and Cutting?

Hi,

How are you friend or brother, hope you will be enjoy this year with a new
surpraise. Ok, now this time i am asking some small questions. What is the correct mean by
"Bulking of the Body & Bulking Routines", "Cutting of the Body & Cutting Routines" and Lean
Mass Routines. What are the functions and working of these (Bulking, Cutting, Lean Mass)
in the body. Please guide me as a good adviser of these queries! Hope you will be reply soon.
Good Bye and Have a nice day for you!!!

Answer

Kamram thank you for your great questions! Bulking should mean adding muscle (With
Hard and Heavy weight training) without adding too much fat. When you bulk up for
bodybuilding you should be not so worried about a six pack stomach. You can keep a flat
stomach with a little ab outline while you are bulking but do not get a belly of fat growing
while your muscles grow. Cutting should be still hard and heavy with the weight training, but
tighter on the diet and added cardio. When cutting your goal should be to keep your hard-
earned muscle while stripping away the bodyfat. Hope this helps!
-Dave Gluhareff
www.trainwithdave.com

QUESTION - 4 Week Mass Building

Dave,

Good afternoon. I just finished reading and reviewing your 4 week mass building workout
program. I have a couple of questions.

1.) How do you incorporate all these exercises into a four day a week weight lifting
regiment?

2.) Should all body parts be exercised every week, or should certain areas be every other
week?

I enjoyed the article very much. Any correspondence from you would be greatly appreciated!

Thanks in advance for your time.

Gregg

Answer

Gregg thanks for your question! You would need to follow the plan of exercises each week
by combining bodyparts for 4 days of workouts. Each bodypart should be worked once
weekly. An example week could be as follows:

Monday - chest and abs
Tuesday - legs and back
Wednesday - off
Thursday - biceps, triceps, and forearms
Friday - shoulders

Good luck!
-Dave Gluhareff
www.trainwithdave.com

QUESTION - Mustard and Onions

hi
my name is jonathan......i have decided to try your meal and workout plan titled "clean it up
meal and workout plan".........i was wondering if its ok to throw in mustard and onions with
tuna on my sandwiches.............i appreciated the help and the article.....thank you

Answer

Jonathan -

Sure it is okay to throw in mustard and onions with tuna on your sandwiches. That is a great
low calorie way to spice-up your tuna without adding fat!
-Dave Gluhareff
www.trainwithdave.com

QUESTION - Resting Between Sets

Hi David...how long do you recommend resting between sets? Thank you

Darren

Answer

Darren -

If you are lifting heavy you will need more rest between sets such as a minute to a minute
and a half. If you are lifting lighter and for a fat loss routine you may want to stick to 30
seconds to a minute of rest to help get your body into a cardio/lifting pace. Good luck and
hope this helps!

-Dave Gluhareff
www.trainwithdave.com

QUESTION - Workout Equipment and Workouts

hey dave

my name is rustin and i am 15 years old,
i only have a few dumbells, berbells, and medicine balls that i work out with. i want to put on
more muscle mass but i dont know what exercises to do. i was wondering if you could
instruct me on what i need to buy for equipment and what i need to be eating. any
information you can give me will be lots of help.

sincerely, rustin

Answer

Rustin-

I have to be honest with you that I can only spare a few minutes of time for each email
because I get so many and I have to work on writing articles, books, websites, and training
clients in person and online and by phone, so what follows is all I have time for to answer
you.

There are numerous routines you can do with just dumbbells and numerous routines you
can do with just barbells and many, many more you can do with medicine balls and your
bodyweight. Make sure you have an adjustable bench that can adjust for incline, flat, and
decline positions. If you want to gain mass you need to still build a base or foundation. You
can do this by doing three total body workouts the first week as follows:

Dumbbells

Monday (3 sets of 10-12 reps each exercise and you should be getting a good burn about
75% of the way through each set. Always do at least one warm-up set for each exercise,
then pyramid-up with your 3 sets):
1. Flat bench chest presses, 2. Standing one-arm bent-over row, 3. Standing shoulder
presses, 4. Dumbbell squats, 5. Seated dumbbell alternating curls, 6. Standing two-arm
triceps extension

Barbells

Thursday (Same as dumbbells day, but different exercises below)
1. Flat on the floor chest presses (with a spotter for safety), 2. Bent-over barbell row, 3.
Standing shoulder press, 4. Standing barbell curl, 5. Close-grip bench presses on floor, 6.
Barbell squats

Ball and Bodyweight

Sunday (Go to failure with 3 sets each exercise)
1. Push-ups, 2. Crunches with knees bent and holding ball, 3. Standing ball twists for
obliques, 4. Seated shoulder presses with the ball, 5. Seated curls with ball, 6. Seated
overhead triceps extension with ball, 7. Squats holding ball overhead, 8. Walking Lunges
with ball at chest

Rustin always use safe and proper form and have a workout partner /spotter with you as
much as possible. Check out some of my articles on bodybuilding.com and their meal plans
to give you some ideas for eating for size without the fat.

Question - Think Out of the Box

David,

Hello and how are you? My Name is Brandon, Im 22, and I am from Columbus Oh. I just
finished reading your article (thinking outside the box pt. 1 & 2) and I have been trying a
strict routine with my dieting and weight training. The problem is, I am not getting the results
as soon as I would like to. I know you may hear this issue a lot, but I have been training for
over a year now and I've gained only about 20 lbs. After that, my body seemed to fight me
on gaining any more weight. I'm 6ft tall and Im around 170 lbs now, but my goal is to reach at
least 200 lbs. I have always had a problem with fitting 7 meals in one day with school and
work, and sometimes I may eat less than that because of how full I get. Do you have any
suggestions on what is going on here, and how I can work out a more suitable eating
routine? Your concern is greatly appreciated.

Brandon 22

Answer

Brandon thanks for the question!

You have already hit the nail on the head with your meals in that you are not eating
consistently 7 or more meals per day. Also those meals should consist of high protein (at
least your bodyweight per day), high complex carbs (at least double your bodyweight per
day), and moderate good fats (monounsaturated and polyunsaturated). Also you may need
to change your weight training routines to shock your muscles and/or you may not be lifting
heavy enough (safe and proper form always). You always need variety in exercises, lift
heavy, eat heavy, and rest and recover heavy. If you are out partying till the wee hours of
the night and living off a few hours of sleep at night, then your muscles will not properly
rest, recuperate, and grow. Good luck and never give-up!

-David Gluhareff

www.trainwithdave.com
www.shockyourmuscles.com

Question - 47 Years old with 14.9% bodyfat

Quick question here about diet and training.

I am 47 years of age with 14.9% body fat and would like to lean up more.

I am lifting weights 5 days a week and doing mild to intense cardio for
20min three times a week.
My diet is clean and I am taking hydroxycut.
BUT I seem to be taking forever to lose body fat.
Any tips ?

Chris (Sydney,Australia)

Answer

Chris

You may need to add more time to your cardio sessions or have more 20 minute sessions
throughout the week. Also you may want to try different cardio machines in case your body
has adapted to the same old same old and it is not burning calories as efficiently as it could
be. If your diet is really clean, then you may need to change-up your weight training to
maybe 3 days per week one week and 5 days the next. You also may need to change the
exercises you are doing to some new ones to trick your muscles and stimulate them better.
The most common thing I see day in and day out are people who get stuck in the rut of doing
the same old routines with the same old equipment at the same time of the day with the
same intensity and the same tempo for each exercise, set, and rep. Good luck and never
give-up!

David Gluhareff
www.trainwithdave.com

Question - Cutting Diet and Basketball

First of all let me thank you for all the articles you have wrote has helped me a lot
understanding and learning many things I didn't know. My name is mitchell I am 165 at 18%
body fat and I'm 17. I wanna start a cutting diet on the 1st of feb. I wanna get down 2 at least
7 % body fat but I don't wanna lose muscle. I read a article saying to use 50% protein 20%
carbs 30% fat and whatever... So I did the math and it came out 2.. I rounded it off 2

Intake calrois = 2000
5 meals a day
Protein = 1000 carolies, 250g, 50g ever meal
Carbs = 400 calories, 100g, 20g ever meal
Fat = 600 calories. 65g, 13g ever meal

My protein is opti whey 100%, I'm planing to buy flax seed oil and muti vitamin and a fat
burner...

I go to school and work so I don't have much time to do the cardio 8 hours before or after.
But I am willin to do it on weekends and whatever I can during the time I have. I also like
playing basketball so if that effects my diet in a positive or negative. Now I just wanted to
make sure I am not going 2 kill my self doing this diet and that it will work. And if there is any
advice you would wanna give me or any products I should replace or buy.

Thanks again

--ouija305

Answer

Mitchell

Mitchell thanks for the compliments! I think your calculations are not too far off as long as
your proteins come from low-fat and lean sources such as white meats, fish, lean red meat,
whey protein, etc, and your carbs come from good complex sources such as oatmeal,
yams/sweet potatoes, rice, whole grain breads, pasta, etc, and your fats come from
monounsaturated, polyunsaturated, and Omega 3 and 6 sources. REMEMBER everyone is
different and leads different lifestyles and burns different amounts of calories and has
different stressors and works out differently so you will not be able to use a cookie-cutter
approach to meet your goals. You will need to adjust your diet regularly. Always check with
your doctor or doctors to make sure you are not allergic to any foods you will use in your
diet and get a physical done to make sure you are healthy to start the diet. Basketball is
great cardio, but sometimes too much of it will cause you to lose too much muscle in your
legs, but it should be okay for 45-60 minutes 3-4 times per week. Good luck!

David Gluhareff
www.trainwithdave.com

Question - V12 or Vitargo?

Hi Dave,
Your article "4 weeks to Monster Mass". It looks like a great workout, I am going to try it. I
am curious if I can substitute "V12" for Nutrex's "Vitargo" I have 3 bottles of this stuff left.
Any feedback on thsi question would be appreciated.

Joe
san jose, ca

Joe
Thanks for the question. First of all I would like to say I believe we all respond to
supplements differently and that what may work well for one may not work well for another.
The V12 product and the Vitargo product are both great products but the V12 has a Di or
Tricreatine malate in it and the Vitargo has a creatine monohydrate. You will notice more
water retention with the Vitargo than with the V12, but both are sugar free and have great
science behind them. The patented carb transport with Vitargo is different from V12 but will
it be better for you I do not know. Again we all respond differently. I would try each for 4-6
weeks with a 4 week layoff for each and record your results and your diet, training, rest and
recovery info so you can look back and see which may be better. Keep me posted!

-David Gluhareff
www.trainwithdave.com and www.shockyourmuscles.com

Question - Home Workout with a TOTAL GYM?

Dear Mr. Gluhareff,

I came across your website, which encourage people with questions to email them, and
decided to do so. Context first: I'm 35, have lifted weights steadily since I was a teenager
(sometimes free weights, sometimes nautilus or paramount machines, sometimes free
weights on a smith rack) and am a practicing martial artist (3rd degree black belt/instructor
in aikido, tai chi instructor, variety of weapons forms). Back in 1999 between the
combination of diet and lifting regimen I'd gotten up to about 270 ish (I'm 6'0), but it wasn't
defined or cut, rather it was sort of the poor man's version of a power lifter's body. I was
having tremendous migraines and joint pain from diet and the bulk. I switched over to a
modified high protein low carbohydrate and eventually lower fat diet and got down to 226-
230. I kept lifting and doing cardio during that time: a combination of nautilus and paramount
machines and running on the eliptical machines and of course martial arts. Beginning in
2003 I started running my dog. I'm now up to three dogs and 12 miles a week - 2 miles a day,
six days a week. In 2004 I also purchased a total gym, which I love. I was advised to buy it
by another aikido instructor who is a PT focusing on sports injuries as I'd had a micro tear in
my right rotator cuff and tore my right meniscus. At this point I lift regularly and do cardio
regularly, in addition to the martial
arts, I'd like to get more definition and a bit more good mass. My weight is now down to
b/ween 216 and 223. My diet is under control - lots of vegetables, some fruits, lots of fish
and egg protein, and fairly low fat.

Recently I've changed from doing the "advanced" total gym workout, which is like a circuit
done 4 times a week to doing chest and biceps one day a week, legs and delts one day a
week, back and triceps one day a week, and abs each time I lift (three times).

My question (I'm a professor, so context is everything, sorry) is: given that I can do almost
each of your 4 week intense plan exercises and 5 week intense plan exercises on my total
gym, do you, in your professional opinion, think I'll get comparable results with the total
gym? I don't want to be Mr. Universe big, but I would like a bit more mass and much more
definition. Thank you in advance for your consideration of this. I look forward to hearing
back from you.

Sincerely,
Adam , PhD

Adam

Sorry to take so long in returning your email, but I have been so busy training clients one-on-
one, online, writing articles, returning so many emails, doing interviews for my new book,
and trying to hit the gym myself that I am finally getting to yours. In my opinion I do not like
to get stuck at home on one piece of equipment that although it may be good, it is not
enough for your body not to adapt to. Now as far as the resistance goes it is a great
machine and is used by many for Pilates, stretching, muscle building etc, but you are still
limited far more than if you were at the gym a few times per week and trained at home a
few times per week. Just like you have variety in your martial arts you need to have variety
in your training equipment. With the martial arts you challenge your mind, body, and spirit
in different ways using different styles. Akido, traditionally, is less offensive and more
defensive and takes the idea of you moving fluid like water in your technique (For years I
have been a student of many a martial arts). If you look at American Karate or Tae Kwon Do
you will see a more offensive and aggressive style of training and fighting. With what you
have said above that you have trained in you need to understand that the body needs to
learn different training techniques as far as weight training goes. Just like you adapt to a
training method in the martial arts after much doing, you adapt to training methods in weight
training. You are still getting resistance from the workout at home, but it will become too
easy for your body after a while that is why you will need to challenge your muscles with
other exercises like you challenge your coordination with various weapons of the martial
arts. Use your old lifting skills too with lighter to moderate weights and strict form and
safety. With your diet looking good and the plans you mentioned above you should see
great results without the excess bulk. Good luck!

-David Gluhareff
www.trainwithdave.com

Question - Weight Maintenance for Model

Hello

I read your article at bodybuilding.com about the 4 week plan for weight
loss.
I would appreciate it if you could help me a little, I am 18 and do
modelling i am 1.69cm and 51kg. my nutrition is very unhealthy I want
to maintain my weight at 50kg ,sometimes I eat less and get dizzy and
sometimes when I eat a little more I get straight 52-53. I checked your
diet and I would like to tell me how much amount can I eat of diet for
my weight.

Meal One - (Breakfast) Whey Protein shake upon waking. HOW MANY
CALORIES THIS MUST BE?is it mixed with water or milk?
Meal Two - (Mid-Morning) Oatmeal or Cream of Wheat and egg whites. how
much oatmeal and how many egg whites? instead of eggs can I use milk?
and instead of oameal can I sometimes switch to bran cereals? or brown
bread? and how many oz?

Meal Three - (Lunch) Lean white meat (chicken, turkey, pork loin or
fish) and complex carb (sweet potato, brown rice, whole grain bread,
whole wheat pasta) and veggie. HOW MANY GRAMS OF COOKED MEAT ? HOW MANY
GRAMS OF COOKED POTATO /RICE/PASTA? AND HOW MANY GRAMS OF BREAD? 1 CUP
VEGGIE IS OKAY? AND DIET COKE IS ALLOWED?

Meal Four - (Late Afternoon) Yogurt and an apple or pear or just a meal
replacement shake (MRP). HOW MANY GRAMS YOGURT? THE SHAKE SHOULD BE
MIXED WITH MILK OR WATER? ALSO A PROTEIN BAR WOULD BE OK ? AND HOW MANY
CALORIES HAS TO BE?

Meal Five - (Dinner) Lean white meat (chicken, turkey, pork loin or
fish) and a green veggie (broccoli, asparagus, cucumbers, spinach,
greens, green beans, etc.). HOW MANY GRAMS OF COOKED MEAT AND HOW MUCH
SALAD? NOT A LITTLE OIL?

Meal Six - (2 Hours After Dinner) Casein based protein shake that will
feed your muscles for along time over night. ABOUT HOW MANY CALORIES
HAS THE MEAL 6 TO BE?

I would apprecite it so much if you could answer me theese questions. I
really want to stop worrying about my weight and finally maintain it.

Thank you

Sylvia

ANSWER

Sylvia I would not use this diet. The diet you have mentioned is more for the bodybuilder
and athlete. I have to say that what interests me most are 2 things: What type of modeling
do you do (runway/fashion or fitness) and what types of exercises do you do to stay
healthy? I believe you need to spend the money on a local Personal Trainer to have him/her
design you a workout and nutrition plan that will help you to look your best, stay healthy,
and maximize your earning potential. You will need to do cardio regularly for fitness or
fashion modeling, but you will have a higher caloric need when you weight train and do
cardio for fitness modeling. I have many plans you can use or you can train with me online,
but I feel you would do better with a local trainer that can visually assess you each week.
You can also go to http://www.alissacarpiofitness.com/ and get great help online from a
colleague of mine whose is a fitness and figure model and champion! I believe the best
thing for you to do to avoid the dizziness is to eat more healthy foods, but add some
exercise to burn off the excess for your job. Good luck and never give-up!

-David Gluhareff
www.trainwithdave.com
www.shockyourmuscles.com

Question - Serious 4-Week Mass repeat ok?

Hows it going David, I have been using ur serious 4 week mass routine posted on the main
page of bodybuilding.com. I've found great results fro my firdt two weeks but it has occured
to me is it possible to repeat this programme straight after completion due to the variety of
exercises each week.

Cheers,
Garvan

Dublin, Ireland

ANSWER

Garvan great question! It sure is fine to repeat the Serious 4 Week Mass routine. You hit
the nail on the head in stating "due to the variety of exercises each week". This plan is
great because of the variety in exercises and if you are consistent with the healthy eating
plan you will continue seeing great results! Good luck and keep me updated on your
progress!

David Gluhareff, CFT-ISSA
www.trainwithdave.com
www.shockyourmuscles.com

QUESTION - WHAT IS A HAMMER LOW ROW, HAMMER HIGH
ROW, AND HAMMER WIDE CHEST?

Good Morning,

My name is Selina and I wish to try out your Three weeks to lean
program. I thought it was cool that each exercise had an example with
it, except for the three mentioned in the subject. Can you help me?

Respectfully, Selina

ANSWER

Selina good morning! They are rows and chest presses using the popular equipment brand
Hammer Strength. If you do not have access to them, then just use some different brand
high/low rows or pulldowns and other chest machines. Thanks for the question! Good Luck!

-David Gluhareff
www.trainwithdave.com
www.shockyourmuscles.com

Questions and Answers

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