Get this Week’s Episode:

MP3 Download/iTunes/RSS/Odeo

Hosts:

Kevin Larrabee (Twitter), Jonathan Fass,

and Leigh Peele

Sponsor

• BlackStarLabs.com (Home of ICE BCAAs and Ultra Peptide 2.0. Tell them The FitCast set you!)

FitCast News

• Blogs
  • Destination Abs Update
  • Yoga Aftermath
• KevinLarrabee.com
• What up Leigh?
• Destination Abs Podcast (Psychology of Fat Loss)
• Dan John Book/T-shirt Winner
  • Hi Kevin! I wanted to enter the contest, and I sent $50.00 to St. Jude, a childrens hospital. I mailed a check and the only “proof” I could give was taking a picture of it!! Hope you don’t mind!! I am glad you are doing this contest for charities and hope it continues. I do plan to buy Liftstrong in the near future. Keep up the great work with Leigh (my fav) and Jon.
    Thanks
    Missy Coleman, (my name in hopes that I win!!!)
    Notice the date is 7-9-09, so I am eligible!!
  • www.rodgersfund.com.
• Snack/Meal Ideas

Mailbag

• Since the beginning of the year I’ve lost about 20 pounds of fat. I’m 5’ 10”, 187 pounds, 43 years old, and 4 children keeping me busy. I’m an engineer and primarily at my desk all day. I probably average 3 times a week at the gym for about an hour – weight training and about 20 minutes of cardio (starting interval on the treadmill). I’m trying the programs in the New Rules of Lifting book for my weight training.My question is this: What is a reasonable body fat percentage for me to expect to be able to maintain at my age and this type of lifestyle? I’m guessing I’m around 15% now but would love to be lower (10% to 12%).I ask because, in the process of getting to where I am, the last 5 pounds or so was difficult. At the end I was eating around 1,500 calories of a high protein diet while working out and the weight was coming off slowly (a couple lbs/month).

  To get to 10% to 12% should I expect to have to work much harder to get there and maintain or if I get there can I keep a routine as I described in the opening paragraph?

  By the way, I love your show and Liegh’s as well!

  Fred

• Hi all – Love your podcast!!! I have a good question for Leigh. I am a 55 year old menopausal woman who found the joy of lifting a few years ago – what a natural fountain of youth! I have recently increased the soy protein in my diet…and surprise…I have started menstruating again. Ultrasound is clear…so is it the increased estrogen from the soy? TIA, Barbara
• Hey guys (and Leigh),I was wondering what all of you think about ever “Guru” in the industry deciding they want to be vegan. I honestly think it is weird and kind of annoying. I myself am a vegetarian, for moral reasons, and find it kind of offensive that people think it is okay to just decide they aren’t going to eat meat for a while on a whim. It isn’t like it is easy to do, you have to be commited and make sure you are getting in all of your nutrients.Anyways keep up the good work and I hope you have a chance to get to this one. -David
• First off, I love the show, fantastic work! My question is about the supplement stemulite, have any of you heard about it? It makes really lofty claims, are these in fact backed by evidence or is it a gimmick -Ben

• During the warm months, I play golf at least once a week, sometimes twice or three times. I work out 3x a week and I’ve been doing cable trunk twists to emulate the plane of my golf swing, doing 3 sets of 10 using between 30 and 35 pounds of resistance. I know golf can be very taxing on the back, and I wanted to know if the core strength gained from these exercises might be outweighed by the toll it will take on my back and spine in the long term. I’m only 26, but I’d like to avoid problems down the road. Thanks and keep up the great work.  Will, Ocean Grove, NJ
• Hi Fitcast people, here’s a question from Belgium for dr. Jonathan Fass. My squat sucks. Whenever I try to squat something heavy, my left hip drops and gives out. When I try to lift my max, my hip tilts to the left about as far as it can go. I can’t correct this during the lift in any way.I’ve been a desk jockey for all my 30 years. I’m female. I’ve been doing a LOT of unilateral work for the past year, I’ve worked on my anterior tilt, and for the last two months I’ve been foam rolling 4-5 times a week (using Maximum strength’s warmup routine).Ever since I’ve been foam rolling, my left hip feels sensitive when I’m sitting down (like it’s being streched out).

  Is my chair keeping me from fixing my hip issue? I have no pain so I’d feel weird going to the doctor, but I do want to improve my body (and my squat!)

  Thanks, you guys are great!

  Jules