Comments

1. Dayne L says:
   June 4, 2009 at 7:14 pm

   Hello Dr. Clay,

   first i would like to say i apologize for this lengthy message, but i have been doing tons of nutritional and training research and i have found that out of all the people giving advice out there, you are one of the few that i truly do hold your word and advice to be the most beneficial and hold it in the utmost respect. upon saying that i have found no other way to get into contact with you so i decided to post my question here.

   i have recently finished a cutting phase in which i went from 180 pounds, to 148 pounds and about 7-9 percent body fat. i was REALLY chubby when i was a kid, but i see that as lack of proper nutritional guidence for an extended period rather than blaming it purely on my metabolis. I am mainly a Mesomorph with some endomorph qualities, for instance, i am a little sensitive to carbs, yet i have a fairly fast metabolism and am able to either gain weight or drop weight very fast . I am about to graduate this sunday from high school and plan to major in Theatre and my long term plan is either to to film or stage, or become a fitness model if anything else. determination is not an issue with me, as very many people call me insane because of how dedicated i am but alas, without dedication, you will not achieve your goal. In early september there is a modeling competition that i was privately invited to, yet i want to build atleast 5 pounds of muscle (or i would like to weigh 155 with atleast 7% body fat). i know that if i work hard that i can do it, and have been doing research even going to the extreme of understanding different macronutrient metabolisms on a molecular level (i also plan to major in nutrition later down the road). i forgot to mention that my height was 5’8.

   i have been reading alot on how to do a clean bulk with minimal fat gain, yet there are still some questions that i have as to if i am approaching this correctly.

   I currently am an advocate of HIIT training, as well as HIT weight training 4 days a week. my shoulders and arms were a little lacking so i decided to do a program that puts emphasis on those in order for them to catch up a little but i am wondering if 4 times a week is too much? and since i am trying to bulk up yet gain as little fat as possible, how many sessions of HIIT cardio should i do a week, or in other words, how much cardio would you reccomend me doing? and another question if i were to do my HIIT in the late afternoon at say about 5, and i ate good complex carbs the meal before, do i have to eat carbs after an HIIT session in order to prevent muscle loss? or am i fine if i just eat the carbs before, and after have a meal consisting of good fats and lots of protein ( i eat 8 times a day btw) i am just concerned about glycogen levels and what not after such intense exercise, yet i dont want to eat carbs so late in the day but i cant exercise any other time. i was also wondering if carb cycling was a good idea. my calorie intake for when i reached 148 was 2200 calories a day, about 195 carbs, 300 grams protein, and 22 grams of EFA’s a day. so to consider that 2200 calories is my base calorie zone, how many calories should i add for starters? this past week i went up to 50 grams of fat, 270 grams of protein, and as for carbs (280 carbs on wieght training days, and 180 carbs on non weight training but cardio days).

   Again i really apologize for the novel of monotonous questions, i am just a big fan of your articles as well as trueprotein.com.

   If you could reply, it would mean a great deal to me in order to look my best at that competition.

   Thank you for your time,

   Dayne

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