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Hosts:

Kevin Larrabee (Twitter), Jonathan Fass,

and Leigh Peele (Twitter)

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Mailbag

• This one is for Leigh, what are your thoughts on prohormones like epistane? Are these safe to use? I am 25, 6′1″ and 195 pounds just looking to add some lean mass. Thanks and love the show! I listen to it every Monday while walking my dog. -Jeff G.
• Hey guys,
  I was wondering how much creatine I should be….Awww, just kidding!

  Seriously, I have a question about deadlifting. I’ve been doing Rack Pulls for the past 18 months thanks to the Tony Gentilcore Fitcast Insider interview and it’s been a tremendous help to my strength and fitness. I’ve been pulling from just below the knees and recently reached my goal of 400+ lbs. On occasion I’ll pull from the floor and my max deadlift is around 350. I’m getting to lift 3x/wk and one of those sessions is devoted to deadlifting.
  If my goal is to get to 405 from the floor, should I continue to do BOTH rack pulls and conventional deadlifting?

  Thanks for the help!
  Kevin Fay

• Hello Fitcast Crew!Just finished episode 135 (“I hope you like off-topic”) and I just about busted my gut laughing. Kevin, when you hung up on Jonathan, I just about died! That was great – thanks for making my day.

  My question is about grip strength. I’ve started deadlifting (just bought The New Rules of Lifting and loving it so far) but I’m finding my fingers peeling off the bar as I increase the weight. What can I do to improve my grip strength? -Rob

• This question may be a little closer to “core” fitness than you’re used to. Be warned.Throughout my life I’ve had somewhat of a weak stomach. To date, if I have a meal that’s especially greasy and/or spicy, said meal seems to sneak out the “back way” sooner than other things I might eat. After a greasy hamburger, it’s not uncommon to re-witness the same foodstuff fleeing the body in a somewhat reconstituted state within, no joke, 20 minutes.

  My question is this. What happens to all the calories and nutrients I consumed in this scenario? Do I absorb “what I need” from these foods before sending them into the public infrastructure, or am I missing out?

  If I’m keeping track of my calories, and something I eat catches the early train as described above, how should I record these calories? If I consume something USEFUL, like fish oil, in the same meal, is is subsumed and spirited away in the same colonoscopic sting operation?

  Any backup information you could offer here would be much appreciated.

  Dan

• Hi guys, Love the show, you guys always give really great answers and keep it interesting for gym goers of all experience levels. I have a question regarding creatine.

  I do 3 full body workouts a week with an aim to increase mass and improve my bench, squat and dead lift. I am taking just under 10g of creatine monohydrate on each of my workout days, but none on the days where I don’t hit the weights? Is this detrimental to my gains and will taking it only on the days I got to the gyms render the affects ineffective?  Creatine can be expensive when bought continuously and am unsure how to proceed?  I have also heard that creatine can be harmful to your kidneys, is there any fact behind these statements?

  I also (like Kevin) love to bench!!!!! I have heard you guys saying recently on the show that you shouldn’t bench more than 3 times a week.  Could you please clarify why this is as on my current plan I bench in each of my sessions (3 times a week).

  I am 22 years old, around 5′10/11,abit overweight but quite fit and active for someone of my size.

  Keep up the good work

  Thanks for your help

• First thing,  I’d just like to say that I recently discovered thefitcast and I LOVE listening to the show!  You guys are great and you make hours of data entry so much more fun!
  Anyway, my question is – what do you guys think of L-Carnitine as a supplement? Personally I have found that taking 1000mg of this really gives me a boost, especially when I’m in a deficit and feeling particularly low on energy. However, I am wary that this could just be a placebo effect. I’ve been lead to believe that the research on L-Carnitine doesn’t show that it has any great effects, but I was wondering if any of you have witnessed any benefit (or not) of L-Carnitine supplementation for yourself, or your clients? I don’t mean necessarily in terms of fat loss, or kcals burned during a workout, so much as feelings of energy / lethargy / tiredness / appetite etc.
  Looking forward to hearing your thoughts on this.
  Sally
• Hi Kevin,I am doing research on myofascial release. I have found information by Boyle, Cressey, Scott, etc. Do you have any other recommendations? Also, could you tell me more about making rollers out of PVC pipe. Thanks so much for your help. -Andrew
• Greetings from one of your four MMA fans!
  A question for Jon, what exactly is neural tension? Some background: I went to a physiotherapist a few months ago with plantar fasciitis and low back pain. She tried several things that didn’t work with me before she figured out that I had neural tension and started me on neural flossing exercises (ankle plantar- and dorsiflexion during supine hamstring stretching). Since then I would say my pain has decreased by about 90%. It creeps up again if I am on my feet for extended periods of time or overdo my leg work. At the moment I am mostly doing unweighted single leg squat and deadlift variations and swimming, as I don’t want things to get worse again. I was also told that I am to avoid any type of back extension. Is neural tension a genetic thing or something that I may have exacerbated by having a desk job or not being extremely diligent with post workout stretching in the past? My physio didn’t explain much other than “some people are just tight” but neural tension is not a term I have heard tossed around at all and googling hasn’t turned up much info.
  Thanks very much for any insight! I look forward to your show every week – you guys are the best.
• Hey guys, I feel a huge need to give tips to guys in the gym that were seriously trying to get themselves sidelined with a torn muscle from lifting.Should I, and if I should, what is the best way to give someone a warning (especially those that do a dead lift like they are doing a cats pose, yoga/ab move) in the gym?

  thanks, all the best

• Hey FitCast,I found your podcast about 3 months ago and I’m addicted. I’ve been going back and listening to previous episodes to see if my questions have been answered and, I’m glad to say, that many of them have.

  However, something has come up and I need your advice. I’m a 26 year old professional dancer (5′10″ – 162lbs – 8% bodyfat currently). I am participating in an intense summer program where I’m dancing about 8 hours a day–6 days a week, with minimal breaks. The program is ballet class in the morning, followed by lots of modern dance, especially improvisation–which is more exhausting than you might think. The dancing is insanely intense (and I don’t use that term lightly). The problem: I’m afraid to eat large portions of food during my breaks because I’ll get sick to my stomach while dancing, but I end up starving all day.

  Right now, I’m resorting to natural fruit juices, bananas, granola, yogurt, and protein bars. (I know Leigh advised dancers to integrate more protein in the dancer’s diet and I’m working it.) When my day is done I find myself craving lots of pasta and veggies…broccoli and carrots mostly. My caloric intake is probably 2500-3000/day, if I’m lucky.

  What foods can I eat to feed my body, that will give my lots of energy, and won’t sit in my stomach during the day? Any other things to think about would be greatly appreciated. You guys are the best,

  Michael (New York)

  PS – I know Kevin (or Jonathan) mentioned PVC pipe for rolling out muscles. Also try a rolling pin for the quads…looks silly but it works).

  PSS – Gandalf for President.

• Once calories, protein and essential fat is set on a diet, how would you fill in the rest of the calories if one was in a bulk eating above maintenance and minimize fat gain, and how would that change if they were in a deficit and trying to preserve LBM on a cut? -Anonymous (seriously)
• Lepel Hill (“a lady you have on the show”) recently quoted on her blog (http://www.leighpeele.com/oprah-itunes-and-an-ie6-rebel#more-1686) that Alan Aragon said, “If sloth and gluttony are not factors in obesity, then what is?” That was supposed to be said in his review (of which I do not have access to) titled, “Taubes versus science”. Can Alan clarify that statement in light of the research body that exists finding much to be involved in obesity that has nothing to do with sloth and gluttony? I’d like to hear his no nonsense take on this research, as well as Taubes’ discussion of it.Thanks!-Robert
• What do you consider to be your most fulfilling moment fitness industry wise and what direction do you see yourself heading within the next few years?P.S. – Your research review is the best thing since Outback Steakhouse.- Roger
• Alan,How much do you think the ever-evolving field of genetic testing/profiling affect our current understanding and client recommendations for diet and exercise?  I mean, are we really THAT different genetically, or, are we just focusing on the minutia?Love the show,
  Jimi
• if u had only 5 supplements to take what would they be? and What is the differance between whey and cassien protien is one preferred over the other? -Myron
• I had some blood work done a few weeks ago and the doc said everything was good but my testosterone levels were low.  This sucks considering I am only 25 years old.  As an anecdotal note, I certainly notice that I have a harder time putting on muscle than my friends I work out with.  Is there anything I can do to boost my testosterone that will actually work.  I’m not asking for anything unnaturally high, just normal would be nice.  Currently I workout heavy and intense and eat a piss load of red meat.  I am not opposed to taking supplements and don’t really want to go the illegal route, but I just want to know my options.  I will be very interested to hear anything you guys can give me. -Matthew
• Mr. Kevin Larabee and Alan Aragon,
  I have been working out for about three years now and never really put much thought into the idea of post workout protein shakes until about two months ago.  I am already in my ideal physical shape at 5% body fat and I am quite happy with the results that I was getting without the supplement.  However, I was told that it actually helps your muscles recover better resulting in a better workout the next time.  This appealed to me since I do enjoy an intense workout.  Anyways, while at GNC I bought a brand called Power Maxx and paid a fairly steep price.  I saw another brand called 100% Whey Gold Standard for less that had more protein per calorie.  This seemed like it was a more logical purchase but the guy working at the desk said that Power Maxx had a higher amino acid profile.  So my question is… Is there any significant advantage to buying the more expensive Power maxx or is the less expensive gold standard pretty much the same stuff. -Daniel
• What is your opinion on ZMA? I started taking it to improve my sleep quality and it has worked but could I get the same benefits from a more common (and cheaper) calcium-magnesium-zinc supplement? Is there any good evidence that calcium interferes with magnesium & zinc absorption significantly or that adding b6 vitamin to the mix helps somehow? Also, ZMA’s effects seemed to be stronger in the first few months. I still notice an effect on my sleep if I stop taking it but the difference does not seem to be that big anymore. Any thoughts? Thanks for your time! -PAsi, Finland
• Hi Kevin,
  Could you ask Alan what he knows about the supplement 7-Keto to help with DHEA production, and if he feels it is beneficial/harmful in any way?  Thanks! -Mary
• Can you address the general topic of food allergies, food intolerance/sensitivity, or whatever you want to call it? I hear quite a bit of conflicting information about this. Setting aside the obvious allergy situations, like when someone gets hives and breathing difficulties after eating peanuts or shellfish, etc… You hear claims about people being slightly bloated, or feeling sluggish, and so forth because they are unknowingly eating foods that they can’t tolerate. Is there any actual research to support this notion? -Bob
• Are you familiar at all with the HcG diet? It supposedly involves injections of a hormone made by pregnant women, in order to cause the body to dip into it’s fat reserves. What is your opinion on this? I’ve had several clients ask me about it.Ben
• Can you ask Alan to explain his research review subscript on for those that might be interested in subscribing?Also, if you subscribe, do you have access to past editions from the beginning?Thanks,
  JD