Qs and As
July 15, 2003
and comments by bombers are gratefully received. They provide both
fuel and incentive for the newsletters and present Laree and me
with an approximate picture of our flying companions. They do not
arrive, however, without some personal squirming when those requesting
my help are not answered by me directly. I feel a combination of
sadness and frustration because of the problem, anger for life’s
unfairness, guilt and insufficiency for not answering more requests
individually, disappointment that I am only one person and can’t
reach all those in need, doubt because I really don’t have
the answers, fear that some dark and horrible failure in my past
inhibits my offering more freely of myself, self-loathing as I witness
my personal miserliness, bitterness toward the instructor in high
school who failed to teach me adequate typing skills and hopelessness
as I struggle amid the catastrophes that burden the poor souls around
me. Both my psychiatrist and caseworker repeatedly encourage me
to eat, get a real job, find a diversion, make some friends, leave
the house. But they don’t understand me. I’m meant to
I feel so much better now, don’t you?
letter from a male bomber...
off I am 21 years old and 6'4, 170lbs. I have a training regimen
that consists of lifting six days a week for about 1.5 hours a session,
alternating muscle groups to avoid overtraining. I also run about
35-40 minutes every other day. Two questions:
About how many calories per day should I consume to maintain my
weight? It seems like I am always dropping down to the 160s.
Can't estimate your caloric needs without knowing at least your
BMI, body chemistry, daily activities and food intake (carbs, protein
and fat and quantity). It comes down to this, to gain weight you
need to eat more, cut your exercise and daily activity and work
output, or modify in a wise fashion a combo of both. Here lifestyle
and goals and commitment come to the foreground.
can afford to gain some good weight and it doesn't have to be perfect
weight to be real valuable in strength building, improved training
output and ultimately muscle growth. You want to be a runner...
stay lean and run, run, run. You want to build good muscle mass,
pack in the protein from all meats and dairy products, some nuts
and legumes. Add the carbs from dairy foods plus loads of salads,
steamed vegetables, ample fresh fruit and some whole grains. Maintain
a 25-30-percent good fat intake and -- the biggee -- avoid junk
food and simple sugars at all cost. Supplement your diet with EFAs,
maybe fiber and a top quality vitamin and mineral, and plan on a
protein powder to keep your meal planning practical and consistent...
works best for a pre- or post-workout meal, breakfast or a muscle-building
pre-bedtime meal. Our Super Spectrim vitamin and mineral and our
Bomber Blend can't be beat. Ask Laree.
be cutting back on the running and would design a five-day-a-week
iron schedule. You’re tall and young and can hold some 200-220
pounds and still be very trim.
book “Brother Iron Sister Steel” answers tons of these
questions. Your library may have it in stock. Routines and exercise
descriptions and tons of tips and hints and motivation. Comes in
I must visit relatives this summer for two weeks and obviously will
not be able to lift. During this period should I notice any loss
in muscle tone, overall fitness, strength etc? How quickly does
You'll be fine. Most of the loss you might endure will be imaginary.
Muscle is coming and going all day long. Maintain your good eating
practices and gain some pounds. You'll be refreshed and raring to
go when you get back. To keep your sanity, stay in condition and
appease your training desire take a cool 15-minute run followed
by 10 minutes of crunches and leg raises every two or three days.
Find a park and do some chins and dips. Let people observe your
training discipline. It is most enviable.
letter from a female bomber...
Okay, big guy, please advise:
am doing everything in my power but I am not losing more than two
pounds in almost four weeks! I am a 42-year-old female in good health,
not on any meds but a daily vitamin & mild deflamatory for a
herniated disc. I am at 152 lbs and I am 5'8." I start by doing
cardio on my recumbent bike every morning and I usually burn about
546 calories. I am absolutely soaking when I am finished. I lift
A protein shake for breakfast with half a banana for flavor, small
salad with balsamic or some tuna/chicken for lunch and a light dinner.
I am low on carbs and IF I do grab a snack, it is two or three oat
bran pretzels, cottage cheese or a rice cake. I am NOT eating after
7:30pm. I do NOT want to turn to ephedrine or caffeine.
tried to be brief here. Look, Draper, I really want this. I am just
looking to drop about 10 pounds and get lean. My clothes are loose
and fit fine, but I am not seeing ANYTHING on the scale. Yes, I
know muscle weighs more than fat, but I want to see the results
on the scale as well. Help!
Your request summarizes the misery many of us share, it seems, from
time to time or often or always; you’re training hard, eating
right and living daily as only a good person does, but where are
the changes, the results, the promises you were promised, you promised
yourself? Why don't things work more quickly, why is the work so
hard, is anything good going to happen and is it worth it?
nutrition is right on: high protein (go for a gram per pound), low
carb (stick with the salads and cruciferous vegetables -- broccoli,
cauliflower -- and some fruit) and be sure the sups you take are
the best. There might be a better distribution of meal times, trying
to feed the body more frequently with the same low-cal intake. Invest
in some free amino acids (Nitro Max by Anabol Naturals -- BCAAs
plus glutamine) to supplement your protein intake for tissue repair
and energy without raising the calories.
cardio is smart, only change might be a HIIT style of pace for maximum
output with less precious time consumption... save it for the weight
training where your greatest advantages and resources are achieved
-- muscle building for function, appearance, improved general health,
bone density and its fat burning role.
problem with the absence of stimulants from your diet and your age
is, well, young except to someone, well, younger.
things surface; I don't know how long you've been at this (four
weeks, four months, four years) and I have no concept of your body
make-up, that is, your muscle-to-fat ratio. 5"8" is a
swell height and 152 pounds is not a jaw dropper by any viewpoint.
any event, your exercise regimen and right eating should not be
removed from your life, since you've wisely added it. It's essential
and, beyond that, it offers rewards you've yet to experience. Don't
exercise because you have to or ‘cuz it will help you drop
weight. Do it because it’s smart, courageous, unconventional
(cool), life-saving, mood-enhancing and stress-defeating.
other folks out there walking around the narrow streets in a gloom
don't know what you know about sacrifice and discipline. Sweating
on a recumbent (a what?) and getting one more rep of dumbbell inclines
is a mystery to them, poor fools, and they don’t know a gram
of protein from a pizza box. The more you do the stuff we're talking
about here the more you will grow in ways that schools or “get
rich” or “get confident” or “win friends”
seminars can teach in a hundred weekends. Training and eating right
are the great secrets to life, not obligations, privileges you can
and will come to appreciate, want and love, if you’re blessed
or lucky. Excluding the investment of time and the interruption
they can present when you are weak, they present you with nothing
but plusses, the biggest often being the joy of their practice.
is a humbling undertaking only for the strong.
judges are we. Improvement is taking place and you don't see it.
Your body chemistry is healthier day by day, muscle is growing or
being healthfully stimulated with every workout, fat is on the run
-- believe it, your character is being pressed on every side and
your patience and perseverance are being stretched uncommonly, but
that's how these wonderful personal elements grow stronger and put
an honest glow on a person's face -- the face of the person who
stands out and whom we admire. Your back has a better chance of
healing as your whole body gets stronger and more resistant. Exercise
enhances the immune system and helps retention of cognitive abilities
and you meet the neatest people at a real gym where real people
needs to be spirited and intense and the attitude needs to be enthusiastic
and authentically positive. Not every workout is a joy, but every
one, even the shabby ones, work. That's positive.
you need to raise your training intensity, push harder and quicken
the pace? Are you focused and involved when you exercise or do you
train to get it out of the way and over with? Do you train at home
where the interest and variety and environment are sagging or at
a gym where the atmosphere is clubby and social and uninspiring
and unexciting? Are you doing enough sets of each exercise to reach
muscle overload; are you overdoing aerobics and finding it an intrusion
on your exercising spirit (boring)? Just some questions to think
super setting. Zoom.
I know it is not uncommon that hormones go haywire in gals anytime
and especially as menopausal and perimenopausal changes occur. You
might want to talk to your doctor or seek an endocrinologist to
have blood tests taken and sort out any hormone imbalances you might
be subject to (thyroid, testosterone, estrogen, etc.). This is one
mysterious area and you might find some resolvable issues in your
your own best teacher and coach once you get the basics down. Trainers
serve a sound purpose to get you going and to occasionally tune
you in and up, but stand strong and learn hard as you train with
yourself among the like-minded. Partners can help and partners can
be a drag.
you read “Brother Iron Sister Steel” or “Your
Body Revival”? Check your local library. They will answer
most of your important questions. I wrote them over the past three
years and readers have told me that they are, well, good, very good
for shimming an old sofa with a broken leg, wiping up spills (tear
a page out and whoosh, the mess is gone) or starting everyday campfires
for roasting marshmallows. Ever try s’mores? Yum.
pounds is like a drop in the bucket, unless you stare at it and
wish it to evaporate. Then it becomes like the bucket itself, a
large thing with the shape only another bucket can admire.
in there. I pray a lot, also.
here to order Dave's new Top Squat
here to see the previous week's column
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