By: Brian St. Pierre, CSCS, CISSN

Writing a Top 5 article on supplements was one of the easiest articles I have written for the FitCast. I am not a big fan of loads of supplementation as I am of the mind that supplements should be used to enhance, not to replace, a strong balanced diet. Having said that, I still believe that supplements can be very helpful in rounding out a top-notch diet, when used properly. Without further ado, here are my top 5:

1. Protein Powder – I suggest a whey/casein blend. Research clearly shows a blend far surpasses either individually for muscle growth and fat loss. Can be taken anytime, including post training (where it is more effective than just whey). Examples – Black Star Labs Ultra Peptide, Biotest Metabolic Drive, At Large Nutrition Nitrean.

2. Fish Oil – I hardly even consider this a supplement, this should almost universally be in everyone’s diet. Fish oil has benefits too numerous to list here, though its cardiovascular benefits are worth the cost alone. The higher the grade the better. If you want to read more, click HERE. Examples – Biotest Flameout, Nordic Naturals ProOmega, Carlson’s Finest Fish Oil.

3. Greens Product – A great supplement to help us all consume more fruits and veggies. Fruits and veggies today contain fewer nutrients than in years past, so we actually have to consume more to achieve the same results, and products like this can help us overcome that. Examples – Greens+, Biotest Superfood, Green Vibrance.

4. Vitamin D – This is the hot vitamin of the moment as everyone seems to be realizing that nearly all of us are greatly deficient in vitamin D. This is a very cheap supplement that helps provide us with improved bone strength/bone mass, increases in lean muscle gain, improved cardiovascular health, improved blood pressure, improved sense of well-being and improved immune function.

5. Creatine – This is clearly the most studied supplement in the history of supplements. Whether you are an athlete, a weekend warrior, or anybody in between looking for muscular growth or fat loss, creatine can help you reach your goals cheaply, safely and effectively. Get a high quality micronized or Creapure® creatine monohydrate. You don’t need anything fancy.

In the end, use supplements judiciously and wisely. They are not going to make or break your progress, so buy only the ones you like, can afford, and have proven positive benefits.

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• Chad, could you start with a rundown of what Huge in a Hurry includes in terms of content?
• Hey Chad, I am a big fan of your work on T-Nation and thank you for all the articles and programs that you have developed over the years. Anyways, I was wondering if your new book includes a nutrition section, and if it doesn’t what is your general philosophy on approaching diet with your clients? -Rob
• How does your “Get Lean” program in HiaH compare to your other fatloss programs like 10×3 for fat loss and Get Lean without dieting? –Stephanie
• In Huge in a Hurry you mention decline dumbbell presses as an alternative to dips. I train alone at home and although I can do dips, it is not my shoulders favorite exercise. Even at my age of 67 and a long time ectomorphic distance runner I could probably use  30-40 lb. dumbbells in the 4-6 rep rage. However, I have never figured out how to get back up after the set is complete. The whole house would shake if I dropped them on the floor and I don’t see how I could do an incline sit-up with 70-80 lbs. even if they were sitting on my lower abs. The only thing I have thought of is possibly suspending them on chains or ropes from the top of my power rack but getting the height right, in the right position, and keeping them from sliding around seems like a hassle. Do you have any suggestions or should I just do something else? Thanks.  –Bob
• For High Frequency Arms Training would it be okay to do the arms training in the morning and the total body training during the PM workout? I have more time at night to train and not a lot of time in the morning. –Matt
• Hi Chad, I just bought (and finished in record time) your book, Huge in a Hurry. I have been using the Get Ready program and am liking the efficiency and effectiveness of the workouts. I have two questions; one  – what type of diet do you recommend for females? Is it the same recommendation that you have for men in the book? I am at 13% bf so I don’t know that I need to loose a whole lot more, I do however, want to continue to develop and grow. Number two, how can you modify some of the cable machine exercises (mostly the ones that incorporate the back)?  My husband and I are building a gym at our house and won’t have a cable machine for a while. We will have the basics squat rack, dumbells, and a flat bench, ab wheel and an Olympic bar. -Christina
• I had question on how a high school wrestling coach should structure his athletes’ weight training program during the season. How many days week would you train and want intensity level would you use. Are there any exercises to steer clear from during the season? Currently I am doing full body splits two days a week and one day of foam rolling and corrective exercise with my team.  Any input would be great thanks. -John G
• Chad, Lyle McDonald has recommended getting down to about 10-12% body fat before going on a bulk/mass phase.  What are your views on this? Regards, Kurt
• Chad what are the most common muscular weaknesses you have identified with your clients, do you have a pre-set posture/muscular assessment that you use before starting with your clients? –Craig
• Hey Kevin, I am now trying to get leaner for the upcoming spring and needed some advice. I thought that Chad Waterbury would be the guy to ask. I can get relatively lean, but a problem occurs with my muscles. I usually go with the full body method much like in your book Huge in a Hurry, but seem to lose muscle in my shoulders and traps the most. My abs, chest, and back seem to look fine but I look bad in my shoulder and trap area. Just so you know I am 23, 6′1 205 lbs with 12% bf. My diet is very similar to the warspeed fat loss diet. Thanks for any help or advice. -Matt

By: Kevin Larrabee, CSCS

As I returned from Cressey Performance today after a tough upper body workout I unpacked my groceries from Trader Joe’s. Naturally I turned on the television to see what was on. Oprah was on and I saw Gwyneth Paltrow  talking about her diet and how she is so thin. I was intrigued so I kept watching as she told the millions of viewers that she only eats animals with fewer than four feet. WHAT?

Then came the Tracy Anderson workouts and I literally said to myself, “This is bullshit folks.” Why don’t people get it that this is some of the dumbest advice ever? Don’t lift over 3 pounds because you will get bulky? Hmmm… I am pretty sure that I have female clients that deadlift over 100 pounds, bench with 30 pound dumbbells, and have become leaner, stronger, and love the way they look.  Watch the video below, it is from http://www.oprah.com/media/20080828_tows_workout

Seriously Oprah, you are doing a huge disservice to the millions of women that watch your show and need to lose weight!

I fear for the lives of those who will run into Leigh Peele after she watches this video. Stay clear of her for at least 24 hours.

By: Kevin Larrabee, CSCS

Yesterday I made my weekly trip to Stop and Shop. Normally I just pick up some cottage cheese, some high fiber tortillas, turkey bacon, and my canned pumpkin. To my surprise (and disappointment) I saw some, “Biggest Loser” branded protein powder. Ohhhh boy. Can you believe that I saw it in a clearance bin? It seems like Designer Whey paid to use “The Biggest Loser” branding to help sell protein powder to those trying to lose weight and be healthier. Clearly it didn’t work as there was about 30 tubs of this stuff discounted at 50% off.

Do most people need more protein in their diet? Yes they do. But I don’t think the every day grocery shopper is going to be the same person that makes protein shakes. Instead they should be sticking with lean meats, poultry, cheese, greek yogurt, nuts, eggs, ect. Only one of my clients uses a protein supplement, and that is just because he travels a lot and I want him to be able to have something in his stomach that isn’t going to derail his results.

And, “The Biggest Loser?” Seriously. I hate this show, not as much as Leigh Peele hates Jillian Michaels, but pretty close.

By: Kevin Larrabee

Hey everyone, it is finally done. The FitCast Video Database is live on Youtube in glorious HD. No more grainy, distorted videos where you can’t tell what exercise the subject is doing.

And it is all FREE. Just head over to the FitCast Video Page and subscribe at youtube. Here is the link: http://youtube.com/TheFitCast

Enjoy! And let us know what other videos who want. I still have about 10 more to edit from the session that we did.