Get this Week’s Episode:

MP3 Download/iTunes/RSS/Odeo

Hosts:

Kevin Larrabee (Twitter), Tony Gentilcore,

and Leigh Peele (Twitter)

FitCast NEWS

• Support Bob Young’s (member of the EliteFTS family) http://bobyoungs.blogspot.com/)
  • Liftstrong.com
• Ask Leigh Podcast
• T-shirt mixup
• More shirts in
• Censoring?
• Dan John Books
• Maybe discuss Food, Inc……..GREAT movie

Mailbag

• Hello everyone,Until last week I lived in a wonderful world, in which I remained blissfully ignorant of the existence of Ms. Tracy Anderson.However, following last week’s fit cast(loved the show by the way especially the Dan John interview) I was interested to in finding out more about the previously mentioned “trainer” ,who shall now be referred to as Leg Lifts McGee for the remainder of this letter.

  I entered Leg Lifts’ name into “the youtube” only to find a blinding pain shooting through my brain nay my soul.

  I then proceeded to dance uncontrollably for 3 hours while seducing myself in the wall of mirrors.

  I awoke in a heap, sweating profusely to find it had all been a dream and all was right with the world as evidenced by Dan John’s newest front squat article in people magazine.

  Thanks alot guys!,

  Shane England, ACSM HFS, CSCS

  PS Keep up the good work in fighting this nonsense

• Hey guys,What do you guys do for during & post workout nutrition?What do you think of “Surge Workout Fuel”? For someone who trains hard, would this have any benefit?

  In terms of post workout nutrition, would a supplement like Surge Recovery be a good choice or black star labs cytofuse? What about using food instead? If so, any suggestions on foods for post workout would be great. Thanks.

  Aaron

• Hey Kevin and Gang.  This is Jason from Warner Robins, Ga.  I recently was accepted into a graduate program for exercise science, after spending the last year trying to find a decent job with a history degree.  It did not go too well.  After deciding to go back to school I realized I needed to expand my limited knowledge, that had mostly come from Arnold’s Encyclopedia and began listening to The Fitcast from episode one.  I am caught up to the current episodes now and have learned a great deal and been directed toward so many great resources.  My question is what are the effects of different peoples genetics and metabolism on their body composition.  I have always been able to drop body fat relatively quickly and seemingly with much less effort than other people.  Hearing the lengths Kevin goes through to try to reach his destination abs makes me thankful for the fact that I can maintain a body fat % between 7-12% depending on whether I am looking to add mass or get cut up.  I am 5′11″ and usually weigh between 185-195 lbs.  I have never counted calories and eat clean about 90% of the time while cutting and 65% while bulking.  Essentially what I want to know is if two individuals with identical body compositions in terms of weight, height, lean body mass, body fat % and have the exact same activity level could have different metabolisms?  I know that hormones are also a big factor in body composition and want to hear your thoughts on this topic.  I do not believe my testosterone levels are too high if my lack of chest hair and inability to grow a real man’s beard are any indication.  Thanks guys and gals. -Jason
• Hey Kevin and crew,First off, great show.  Like some of your other listeners, I started listening late and have only recently caught up, having listened to every episode.  I find that listening helps to keep me motivated and pumped about going to the gym and eating healthy.I have two questions for you guys that are kind of wrapped in one, and it’s kind of long, so I apologize in advance.

  I know you guys won’t approve of my situation, but I’m hoping you can give me some advice.  I’m joining the Army (hopefully in August) and have been trying to get my weight down to pass the physical.  I’ve lost almost 60 pounds through eating right and exercising, and am really proud of my results.  Unfortunately, as of a week ago, I was still about 15 pounds away from passing, so my recruiter put me on a crash diet.  Whereas before I was eating 6 small meals a day, getting plenty of protein and nutrients, the new diet consists of a bowl of cereal in the morning, a 16oz Coke for lunch, and one of those microwavable meals for dinner… about 900 calories a day.  As you can imagine, my energy levels have been really low, so my few trips to the gym have been short and mainly consisted of 30 minutes of “running” on an Eliptical, burning 400 calories (according to the machine), and some minor lifting.  On paper, the results look pretty good, as I’ve lost nearly all the weight that I need to, but I’m pretty sure I’m losing more muscle mass than fat.

  Wednesday is my physical, so pass or fail, I’m getting off the diet.  If I pass, then I can go back to my old 6 meals a day and solid workouts until I ship off to basic.  If I fail, then I have to wait another 45 days to go back, which should be plenty of time to drop the extra weight in a “healthier” manner.

  My question is, given my poor nutrition over the last week, is it safe to jump right back into my old diet, or should I slowly increase the number of calories I eat in a day?  Also the same thing for my workout.  It’s been driving me nuts not having the energy to do a full workout everyday, but I don’t want to cause more harm than good by jumping in too fast.
  
  Thanks, and sorry again for such a long email.  I really value the advice you guys give on the show and hope that nobody cringes too much when they hear about that diet…

  You guys rock,

  John

• (For Tony) Hi folks, recently discovered your podcast a couple weeks ago and have spent the past two weeks listening to the archives while at work. My days now fly by and I’d rather have dental work done through my rectum than to go back to the monotony of life in my office before finding these recordings.I have two questions but I understand if you only have time to answer one of them. I’ve been training regularly for over five years. Two rooms in my basement are dedicated to my gym and I also train where I work. In your combined experiences do any of you have any favorite training equipment, gear, books, etc that you really enjoy using but don’t typically find in a commercial or home gym. I’m always on the lookout for this kind of stuff and find that it helps keep my training interesting. One example for me is the Power Wheel that I received as a birthday gift. It’s sort of like larger version of an ab roller but has straps for your feet. With it I find I can get a great workout with just a few exercises. It’s also portable enough where I can take it with me on the road when I travel for work.My second question didn’t exist until I listened to last week’s show on the state of the fitness industry. I have a buddy who lost his job and now he’s considering becoming a personal trainer. Is there a recommended pathway for training certifications or is it just important to get something under your belt to “validate” your skills? Based on last week’s episode it really sounds like personal training field is a little confusing when trying to figure out a career path.

  Again, thanks for the information and entertainment you provide on the show. I’m looking forward to many more in the future.

  Cheers,

  Kyle

• I am in great shape for a woman my age…
  BUT I AM A MAN, DAMMIT!
  What am I doing wrong?

  I have been lifting faithfully for nearly 8 months 3 or 4 times a week.
  I lost 50 Lbs during the first 6 of those months.

  My volume has increased dramatically but I’m just not getting the results. I am eating at least 4 times a day and getting some protein into every meal.

  1) Do I really need to eat at well above maintenance levels to gain muscle?
  2) Is 48 hours sufficient recovery time between workouts?
  3) Should I get my testosterone levels checked (I am 53).
  4) Am I just being impatient?

  I love the fitcast. Entertaining and Educational. You have helped me to correct my workout regimen and helped me avoid wasting lots of money for probably useless supplements.

  LM

• 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