Bodybuilding FAQ - Frequently Asked Questions
A lot of people are confused about very basic facts and concepts
concerning diet, exercise, health, supplementation, and the bodybuilding
lifestyle. We have listed the most common questions we've seen and answered them
for you below.
Question still not answered? E-mail us at firstname.lastname@example.org
and we will answer it for you personally, and maybe even post it in the FAQ (we
will never post any identifying information).
I've heard the amount of protein
bodybuilders eat is unhealthy and may harm the kidneys. Is this true? How much
protein is too much?
The majority of bodybuilders take in a safe amount of protein.
As far as the drug free athlete, the amount of protein that
would be unhealthy is quite high. In addition to eating pounds of meat and
multiple protein shakes a day, you would still have to have a very small or
non-existent water intake or no dietary fiber to start feeling harmful effects
from protein. Keep in mind though that you may encounter some flatulence when
you suddenly increase protein intake, or if you supplement with a lot of whey
protein. Usually this is mild and should subside if you continue your new diet regimen.
Is low carb or low fat the best diet I can use to lose weight?
The most important thing to remember about a diet is that you
need a caloric deficit. You need to eat less that it takes to maintain your
current bodyweight. That is the only way to achieve significant weight loss.
Now, as far as macronutrient profile (low fat or low carbs), a low carb diet has
been shown to elicit a greater fat loss that a low fat diet, all things being
equal. The two biggest problems with low carb diets are: 1) it is difficult to
stay low carb, since carbs have been the biggest part of American diets for
decades, and 2) people tend to count carbs and not fat and calories, which can
lead to a caloric surplus (which means you add body fat, even though you are
eating low carb). Just remember as long as you eat plenty of vitamin and mineral
rich foods, take in at least 10-15% of your calories from fat, exercise and stay
in a caloric deficit, then it doesn't matter whether your diet is low carb or
low fat (10-15% is low), you will lose weight.
I want to be healthy, but I don't want to be as big as the
bodybuilders. Should I still resistance train?
Yes, by all means. All the huge bodybuilders you
see in magazines and on TV are blessed with fantastic genetics, and further
enhance their bodies with various forms of drugs. Not only that, but they
dedicate their lives to getting big. An average recreational lifter with a job
and family could never reach that size. Resistance training is a terrific way to
stay healthy, I highly encourage it for anyone without medical contraindications.
Is cardio harmful to the process of adding muscle?
Yes and no. It takes a little explanation of muscle physiology
to clear this up. We all know that muscle adapts to heavy weight by growing
bigger and stronger, but it also adapts to aerobic training. To make the muscle
more efficient at receiving vital components to its energy production, it
actually shrinks in size. This is not a bad thing, if you are training for a
marathon. It makes the muscle work much better, but obviously if your goal is to
put on muscle size this is a bad thing. Thankfully, your muscles won't shrink
due to a 30 minute cardio session. Cardio for health or fat loss will not hurt
your muscles. Performing multiple 10-k's a week will. Take a look at sprinters vs.
Ironman triathletes. Sprinters are always muscular and lean, while Ironman
triathletes are lean but often small and stringy. Remember, cardio is just as
healthy as weight training, and when used in moderation will not hamper muscular
I exercise for a specific sport. Will adding muscle impair my
agility or speed?
Whether or not your performance will be jeopordized is something
that can only be assessed on a case by case basis. Adding muscle to the wirery
frame of a basketball player is usually not a top priority because it is easy to
get too big and reduce speed, agility, vertical jump height, and acceleration.
However, a linebacker in football usually needs to add more muscle to produce
more power. Sometimes you simply cannot add weight. Bodybuilders, wrestlers, and
olympic lifters may move up into another weight class, which may not be a good
thing. A good rule of thumb is if your sport requires rapid movement or
sustained movement, think twice about adding a lot of muscle. If you need short
bursts of raw power, or to maintain a high level of power over a moderate period
of time, extra muscle could be a plus. Bottom line, consult with your coach,
teammates, or simply look at your performance and determine whether or not an
extra seven pounds of muscle will give you that extra edge, or not.
Is their a supplement or drug I can take to help me lose fat
and/or gain muscle?
This really irks me when people always ask me about the next
miracle drug and how they can accomplish in three weeks what takes a dedicated
individual years to achieve. Yes, there are many fat burners and muscle builders
out there that can supplement your diet, exercise, and lifestyle. That's
right, supplement. They cannot substitute for diet and exercise. Even
steroids can only take you as far as you let them. The most powerful drugs and
supplements in the world won't do a thing for you if you eat like a pig and
never hit the gym.
Now, that aside, if you want to supplement your exercise
and diet plans with quality supplements that will help burn fat or add muscle,
there are several to choose from. Herbal Fat Melter and Get Lean Quick are very quality fat burning choices. Please, consult with your physician before taking and supplements.
To build muscle, Nitrobol, Ecdy-Bolin
and Creatine are tops. Also
Andro-Shock for increasing hormone production, because without
hormones you can't build muscle.
Lastly, and most importantly, if your diet is not stellar or if
you are restricting calories, you need to take a multivitamin. Although there
has yet to be any definitive link between multivitamin supplementation and
increased performance in sports, it is a simple and inexpensive way to ensure
you always get the nutrients your body needs.
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.