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Name	Bill Vitale
Date	2006-11-21
Location
Message	Hey Jeff! Great site, many useful tips. Thanks for using your knowledge to help others. Jeff's Response Bill, Thanks for the feedback and kind words. They are greatly appreciated. Best Regards, Jeff Behar

Name	Bill
Date	2006-11-04
Location
Message	Hi Jeff, I am 16 years old and have recently started a work out programe at the locale gym and am looking to define my abs. at this point they are there but not visible. How can I bring them out? Any advice would be greatly appreciated. Jeff's Reply Bill, the most important advice I can give you to lean out and develop your abs is to lift to gain muscle (as well as eating small frequent healthy meals). When you eat too much at one sitting you will store the calories as fat, even if the food is healthy food. It also causes fluctuations in hormones that make the burning or utilization of fats more difficult. Let me give you a specific example. When you eat a large meal high in carbohydrates (be it pasta or say a half a dozen doughnuts) this will cause the release of insulin (a hormone that allows cells to uptake glucose). Insulin also acts on adipose (fat) tissue to inhibit the release of fatty acids. It will actually promote their synthesis. So eating smaller meals every 3 to 4 hours is the way to lean out for several reasons in addition to the one I just illustrated (1) It will provide you with constant energy throughout the day so you do not carsh and binge. It will also thereby allow you to have a good workout. (2) Eating regular meals keeps you from getting hungry and overeating (binging). It will also prevent your body from going into a catab;olic (muscle wasting state). (3) Eating regularly feeds your muscles, and feeds the body so it can burn fat and not go into “starvation mode” which is the body’s way of protecting itself. (4) Eating smaller meals frequently aids metabolism and weight loss. It will optimize your metabolism and increases enzyme production in the digestive system. I also gets the body in a fat burning mode instead of a fat storing mode. (5)It decreases the body’s ability to create excess fat since insulin levels will not rocket which also inhibits fat burning. Other suggstions that i can give you is to eat the right amount of the right carbohydrates. High glycemic carbohydrates (e. g., fruits, white rice, white potatoes, bread, and pasta) are converted to glucose too quickly spiking insulin levels and causing the excess calories to be easily stored as fat. Consumption of these shall be minimized. Instead consume small amounts of low Glycemic Carbohydrates are broken down gradually to help maintain an even blood-sugar level). By properly managing carbohydrate intake this will provide many benefits, besides looking great, such as reducing the risk of heart attacks, and reducing the risk of cells becoming insulin resistant. Increasing your consumption of fFibrous carbohydrates and high quality low fat Protein (e.g., turkey breast, chicken breast, non-fat yogurt, and cottage cheese) will help keep you full longer. It also will not stimulate the releaseof insulin which as I mentioned earlier can be detrimental to building lean muscle mass. Eating small amounts of fibrous carbohydrates with your protein meals will also increase the protein assimilation. One last suggestion for you is to decrease the amouint of simle surgars and processed foods. Remember foods that have been processed lose many of the needed nutrients your body will remain hungry and will continue to try to satisfy itself by eating more food. This is not efficient and a sure fire way to keep that “six pack” hidden. Instead increase the consumption of natural, whole, unprocessed foods which will help your body meet its needs without extra calories, while also minimizing cravings and while increasing satiety. One last point, I mentioned gaining muscle was very important to getting lean. I will cover this very quickly, because I need to bolt and get to the gym. Muscle burns fat. The more lean muscle mass you can put on your body, the leaner you will get because your body becomes more efficient at utilizing calories and excess body fat. Adding just one pound of lean muscle mass to your body will burn roughly 100 extra calories burned per day even at rest. So my advice for you is to focus on eating well and gaining muscle if you want a stellar physique. One way to do this is to increase the intensity/duration of your workouts. Intense training increases the amount of mitochondria in fast-twitch muscle fibers. More mitochondria in muscle cells stimulates the fast-twitch muscle fibers to utilize more fatty acids, thus lowering body fat. On my website, jeffbehar.com I talk about how to do this in more detail. In conclusion,if you want to ook lean and mean it takes hard work, dedication, and intensity. Eating frequently and eating "clen" is also very important. Remember to look great it is a balancing act and you must do both at effective levels to be successful. Avoid the proceesed high fat foods and instead consume nutrient dense, high in protein, high quality carbohydrates; train Hard and you will be on your way! I hope my advice proves helpful. Stay in touch and let me (and those reading the guestbook) know how you are doing. Best Regards, Jeff Behar

Name	power
Date	2006-10-31
Message	Accept the challenges when they appear, and you're well on the way to overcoming them. Though they bring disruption and pain, they also bring growth and power. Sometimes what is best for us, is not what we would choose. Life is difficult and in it we find unimaginable joy. Accept it all and live it for all it's worth.

Name	William Childers
Date	2006-08-31
Location
Message	Thank you for your support, My son and nephew are serving in Iraq,God bless

Name	tony rayner
Date	2006-08-17
Location
Message	hi jeff ,wow what a site !!!!!soooo much usefull info just a few quick questions i would be extremely gratefull if you could look at them for me ?i am 32 and have been training for 4 yrs apporox with very little gains for reaasons you have already explained (over training etc ,not enough food etc)i am trying to loose some body fat ,if i do cardio am on empty stomach do i shhot for 50/60 hi gi carbs with protein to replenish glycogen stores?i weigh about 150 lbs.also when i have lifted i shoot for about 30g dextrose25g malterdextron with 30-40 g protein also(as a shake)is this ok? Jeff's Reply Tony, Thanks for the nice complement and for writing in One of the keys to losing weight is definitely developing lean muscle mass. Remember, lean muscle mass burns calories 24/7. This is why a bodybuilder can eat so many more calories than his/her less muscular counterparts. So, to do this you will need to train hard, recognize the need to recover and not over train, and eat to win (i.e., eat the right things at the right time). You seem to be on the right path. To answer your specific question 30g dextrose25g malterdextron with 30-40 grams of whey protein is ok, but just immediately following training. You are doing the right thing by training without having carbs in the previous 2 hours. I would also like tomake a few other suggestions that are a little specific. For instance stick to for low intensity cardio. Why? The best way to burn fat and not muscle is to do some sort of low impact cardio, for about 45 minutes at moderate intensity so you reach your target heart rate. High intensity cardio will burn more calories but it will do so indiscriminately, burning glycogen and protein as well. Low to moderate intensity cardio will result in more stored fat loss and will not burn muscle or glycogen (assuming you are eating appropriately). High intensity cardio is better for people who don't care about losing muscle. With high intensity cardio, you can burn more fat and calories in the same amount of time than low intensity. Low intensity is best for anyone that wants to look their best and maintain hard earned muscle. I favor this approach for another reason: the more lean muscle a person has the more calories they burn, so any reduction in muscle mass will mean less calories burned while the body is at rest. Low to moderate intensity does not mean you will not sweat but it does mean that you should be able to have a conversation without breathing heavy and gasping for air. I recommend exercising between 55 % and 65 % of your maximum heart rate for optimal fat loss. For many people doing cardio at this lowered rate is very hard. They sweat less and fell like as a result they burn less fat, but the truth of the matter is that although doing cardio at a lower intensity does burn fewer calories, it does not have to mean burning less stored fat. What people do not realize is that fat is actually a slow burning fuel that requires oxygen. If you were to call “balz to the wall” when doing cardio your cardio actually gets less “aerobic”. As you working heart rate start to rise quickly, it becomes harder for your body to deliver all the oxygen needed in sufficient quantities to these hard-working cells. Your body is smart. Hat it then does is it tells the cells to burn more glycogen to keep up with increasing demand that the high intensity cardio is causing. The body then adapts to use glycogen (or glucose from the carbs) as the predominant energy source since they do not require oxygen. To get the best of both approaches, double up on the amount of low intensity cardio. This way you will burn as many total calories (if not more) and they will all be from the areas you are targeted and not from muscle or other sources. Since you are only 22, I might suggest that you actually stay between 65 % - 70%)I would also suggest varying your cardio workouts by slightly cycling intensity. For instance on Day one, stay at 65% of your max rate, Day two 55%, Day three 70%, etc. By doing this you will prevent your body from adapting too change (a good thing) while also still maintaining an average intensity in the lower range. Also considering using different machines and try different options (no hands, peddling in reverse, etc.) Understanding when to do your cardio and when to eat can also provide you an edge and jump start your stagnation that you mentioned in your email. I prefer to have those that I train to try to do cardio in the am on an empty stomach if their goal is to maximize their fat loss. After fasting your insulin levels are the lowest. When you consume a meal, especially one with carbohydrates your body releases insulin which interferes with the mobilization of body fat. Because there is less insulin present before eating after a 10-12 hour fast more body fat is burned when cardio is done in the morning. Note: this is also why many "fat burning" or carbohydrate blocking products contains several ingredients which have shown to reduce or regulate blood insulin levels. Eat immediately before cardio also inhibits fat burning because you will first have to burn off what you ate first before your body will burn stored body Cardio in the morning will also give you an energy boost throughout the rest of the day and can also regulate your appetite and assist you with controlling cravings and binging (besides also elevating your metabolism for a period of time after the cardio workout is over). Another important reason to do cardio in the morning if you will only do cardio one time per day…..You get the workout done before something occurs during the day that prevents you from the workout (or before you are too tired from a tough day). Trust me, as you get older there will be more and more occasions where something will just "come up" that will prevent you from getting to the gym later in the day. By doing it in the morning you can avoid this trap, and get a good jump on your day. If you do have the time to two 35-45 minute sessions (one in the am and one pm) of cardio, you will find that your gains will be much better than just one super session. Splitting the cardio is the most beneficial because after each session your Basal Metabolic Rate (BMR) will rise and you will actually continue to burn extra calories for several hours after the cardio session. When splitting the cardio you get this “freebie” twice. Doubling the cardio time will double the calories burned but you will not double the time that the MR remains elevated. Use different equipment occasionally to challenge your body. You will get a better workout and better results this way. If you can only do one session I would recommend 35 -45 minutes in the morning before eating any carbs. If you are doing your cardio after your weight training I would advocate eating a protein meal before your training, while also taking 5 to 8 grams of Branch Chain Amino Acids (BCAAs), 5 grams of glutamine peptides, Creatine and your other fat burning supplements (such as CLA, Pyruvate, Carnitine to prevent muscle wasting while optimizing muscle growth. I would also recommend taking a whey drink (with a small amount of carbs 5-15 grams), with your glutamine, and creatine immediately following the weight training. As far as what to eat and when to maximize glycogen storage, I would make a few brief comments here (not enough time or room to discuss more). The simple carbs should only be consumed with the protein immediately following training. At this time it will not be stored as fat, unless you over eat. I am not a big fan of more than 50 grams of high glycemic carbs at a time, because of how it can spike blood levels, and because of a few other things that the rise in insulin does, however it is important to consume some of these carbs when your body is thoroughly depleted of glycogen. Except for such circumstances Eliminate the simple carbs as much as possible. Remember when insulin levels are high, the body’s fat burners are shunted, triglyceride levels increase. Increased levels of insulin can cause fat to accumulate within cells. Low glycemic carbs as you know can help you get lean for several reasons. Low glycemic index carbohydrates when metabolized release glucose gradually into the blood stream, supplying the body with a constant energy source, therefore you stay fuller longer. . They are also used more efficiently, with less fat storage (Remember less insulin spikes are more favorable to fat burning). Low glycemic index carbs also can give you the needed energy to prolong physical endurance which is very important when you are trying to increase the total calories burned and get leaner. For all meals other than immediately following a work out, eat protein first, than try to stick with complex carbs low on the glycemic index and mix in some medium indexed carbs before weight training and a small amount of simple carbs immediately following your training. The rest of the evenings carbs should be complex carbs,. Also remember that most of your carbs should come after the pm training, but never more than 50-75 grams every couple of hours. Let us also not forget that it is protein that is used to build muscle not carbs, so you need to get enough of it. Remember, lean muscle mass burns calories 24/7. This is why a bodybuilder can eat so many more calories than his/her less muscular counterpart. I would suggest 1.5 to 2 grams per pound of bodyweight and on the days you drop your carbs you should raise your protein a bit to prevent muscle wasting. It will also help keep you feeling full longer. Then type of protein consumed is also important. For instance food protein takes longer to digest, which can be good when you will not eat for hours after such a meal (like during sleep). Caesin protein is also a good slow releasing protein and should be the protein drink of choice in the evening. This will stop muscle catabolism (breakdown). Whey protein is better immediately before or after exercise because the body is hungry for the amino acids to replenish those burned and to enable the body to start the muscle building and recovery process (anabolism). As I briefly touched on earlier, food timing is important to maximize your energy levels, maximize fat burning and minimize fat storage. To maximize your success in reducing your body fat percentage (and maintaining your current muscle) tries the following approach: Have a good protein meal as your last meal of the day (chicken or turkey breast is a good high protein low fat choice). Such a meal will satisfy your hunger, reduce potential insulin spikes, maximize fat burning and minimize muscle catabolism (breakdown) while you sleep. Consume whey protein immediately before or after exercise when your body needs the protein most (for muscle building and recovery). Consume casein protein immediately as your last meal to prevent muscle catabolism whiles your sleep). Eat your low glycemic index complex carbs 2 hours prior to exercise, while eating those medium on the scale approximately 30-40 minutes before and after weight training (a large amount is not needed for a woman not trying to build muscle). Remember to eat right throughout the day (do not starve yourself) so your metabolism stays high. Small frequent meals (5 to 6 a day) are the correct approach to avoiding rapid rises in insulin levels. This will also help you reach your goals and look your best. Also besides cycling your carb intake yopu need to cyucle the overall amount of calories Other Tips Also remember to eat small good preprepared meals throughout the day (do not starve yourself) so your metabolism stays high. I hope my advice proves helpful. Stay in touch and report back on your progress. Best Regards, Jeff Behar

Name	Alexandra
Date	2006-08-17
Location
Message	Now that I have read your article on clenbuterol I understand how it works. My question to you is this...I am 24 years old and as a result of a failed pregnancy I had put on 10 pounds on my small 5'2" frame. I am now 123lbs. I am used to staying between 108lbs to 113lbs. When you have a small frame such as I do, gaining 10 pounds is very obvious and I become miserble everytime I look in the mirror. I have a friend who works out notoriously 7 days a week who takes clen. He gave me some to to take, but I'm not sure whether or not I should take it. I'm not a person that works out hardcore and he does and so I'm not sure if it is safe for me to take this product just to lose a quick 10 pounds. He also got it from someone else. He said for me to just take a 1/4 of the pill bc these pills are 10x more powerful than the regular ones and they sell for $10 each. They are so strong and just taking that small amount makes me feel a little jittery. Jeff's reply: I would not take anything that you are not sure is safe. The best way to lose weight is proper diet, hard training, and most importantly dedication. I am not a fab of RX drugs to lose weight when there are other natural alternatives. See previous response to other person writing in.

Name	Jeremy Goins
Date	2006-07-29
Location
Message	Im at 175 now and 5'7 at the age of 17. And wondering if i ran 1 mile three days a week would affect my mass building growth. Cause i suddenly dropped 4 pounds in one day. weighed that night and the next night i was at 175 bein 179 the other night. Just wanted some tips on how to put some weight on and keep movin up. Not down!! Oh i work out 4 days a week. And wonderin if I gave my bi's and' tri's another day of rest instead of goin the next day. Heres my workout schedule: Monday: bi's, Tri's, Wrist, Abs with weights Tuesday:Legs, abs no weight (Am askin should i take this day off for my arms to have more time to recover. Wensday:Off, abs no weight Thursday:Traps,Shoulders, abs with weight Friday:Chest, Back, Deltoids Sat:off Sun:off Thx so much for your help. Its real important to me. Jeff's Reply Jeremy, Thank you for writing. I first want to applaud you for seeking assistance, as well aas already having a workout program at 17. Regarding your questions, #1, personally I am not a big fan of running cardio for those trying to develop mass for a number of reasons. One being that running can be hard on the joints, effects recovery time, and can affect your performance in the gym. I would suggest concentrating on your diet, keeping the intensity up in the gym, and when doing cardio, stick to moderate intensity cardio such as the elliptical machine, stair stepper or stationary bike. A good 45 minute fast paced walks is also good. I would also suggest following a 4 day on 1 day off routine, such as the following: back/bi/Rear delts (day 1) Quad, calfs, abs, elliptical or bike cardio at no more than 60% max heart rate (day 2) Chest Hams, cardio elliptical or bike cardio at no more than 60% max heart rate (day 3) Shoulders/Traps/Triceps (no carbs after 6 pm on this day) Day 0ff (am cardio start carbing up in the PM, with your protein meals of course) Be consistent in and out of the gym (with your diet and nutritional plan). You have to be consistent with your mass building program for it to work. Come in once a week or after a layoff and try to start where you left off and you are sure to injure yourself. Building muscle is hard work and it takes sweat equity through hard work and consistency to build quality mass. It is important to remember the building quality muscle naturally is a slow process and will takes several month before you will see quality results. Some other suggestions I would like to give you are (1) Set small goals for yourself in the gym. These goals can be to gain a certain amount of weight, to add 2 inches to your chest, to gain strength in certain areas. Just the act of setting goals increases performance. To assist in goal accomplishments I find that writing down the goals hold me accountable. The goals should be definable small goals will help you achieve the larger goals. It's also very important that you periodically monitor and adjust your goals on an ongoing basis. I have found that making short term (3 month) immediate term (6 month) and longer term (1 year) goals have worked for me. Also start a a Nutritional Plan by writing down your food intake. This will serve several purposes. First you will see what you are eating now, and how many calories it takes to maintain your current physique. Two it will serve as a reminder to eat. Many people do not eat enough calories or enough protein at the right times. Also you should understand the principle of food timing and try to not only eat right, but eat at the proper time. Eating to gain also includes eating at the right time, and NOT missing meals. Remember you should always have 40 grams of protein and carbs as close to when you finish a hard workout. Side note: You can adjust your diet to eat smaller meals and increase cardio to develop abs while you gain mass, but realize only advanced bodybuilders tend to be successful at this. Most people are not successful at doing both at the same time and as a result it takes the longer to meet their goal. For this reason I suggest eating clean and well, but not worrying about a few extra pounds until we do a 50% evaluation. Also Increase food quality (and quantity if needed). In order to build muscle mass you must eat a lot of food in order to have the available calories to support muscle growth. The info derived from item 1 after 3 weeks will provide a good basis as to structure our diet for gains. In general terms a good lean muscle building our diet should consist of 40 -50 of high quality protein (turkey, chicken, tuna, etc.) every two to three hours. Shoot for 5 to 6 protein meals. Your diet should also include good quality low glycemic index carbs (brown rice, oatmeal, fibrous vegetables, beans, etc. and some good fats (MCT or UDO oil is a good supplement) for the needed calories. Also remember to minimize the empty calories (sugars, alcohol, soda, etc.) which do not help muscle repair. Empty calories (such as any processed will only just raise blood sugar which will result in a crash and burn and a later binge. Eat healthy foods that contain the needed nutrients to repair the muscles your broke down while raining intensely. Finally consider adding some high quality supplements to your diet, like a good multi vitamin with minerals, and a high quality protein supplement. Today because of high processing to many foods, not all required vitamins and minerals are easily obtained through food sources Lift Smart. This is not as simple as it seems. If you don't work the muscle in the correct manner you are not going to grow the way you should. You also run the risk of injury. Also, if you over train the muscle, you will not grow. The key is to find the best way to work the muscle without overtraining and without putting unnecessary stress on the joints. Use full ranges of motion to increase the load on the muscle; organizing body parts in such a manner that you do not over train. This is where smart lifting comes in. See the routine I have suggested for you. Use basic movements (squat, leg press, bench, deadlifts, dumbbell and barbell presses, etc.). Power movements, especially squats, deadlifts, barbell presses will stimulate growth throughout your whole body. These movements are very important to developing a dense, muscular physique. Most successful bodybuilders were power lifters at one point in their career. Many still rely on the core lifts (squat, leg press, bench, deadlifts, dumbbell and barbell presses, etc.). to maintain dense, quality muscle. While the number sets and reps will depend on your genetics, I suggest trying to lift heavy while performing a moderate range of reps (6 rep range) every third workout. If this does not work for you experiment with different reps and sets that works for you. When using a moderate weight workout or light day increase intensity by minimizing rest between sets and adding additional sets or exercises. Stick with a 4 on 1 off when lifting to gain mass. Also consider getting a good, competent, consistent and motivating training partner. A good training partner is dependable, focused, and can assist you when you want top lift heavy, need a spot, etc. A said a good dependable partner because anything less to me, is a negative. It is why most of my career I have trained solo. I would also suggest looking for someone stronger. Your incentive is to catch/match him. Training with stronger and more advanced partners will get you to your goals quicker. It is a trick I used when I was younger. Besides no one wants to look weak or like a quitter to someone with drive, success. Do not under estimate the value of this suggestion. Last but not least get good rest. Weight lifting tears the muscle tissue down. Your diet provides the necessary fuel and material for repair. Your sleep provides the environment for muscle repair, recovery and growth. Remember, that no matter how hard you train or how much you eat, if you don't get the rest you need, your workouts will slow to a standstill. Without adequate sleep the body becomes weakened and your risk for injury increases dramatically. Remember: It is during sleep that most muscle growth and repair occurs, not during your training. Remember, building muscle is hard work, but it comes to those who are have goals, train hard, eat well, and get good rest. Oh before I forget, the 4 pound loss you experienced over night was water weight, so do not be concerned. Hydrate up, and eat some good carbs every 2 hours and that weight will come back supplying water to your muscles making them fuller. Anyhow, I hope these few tips help. I will post more info for you at jeffbehar.com, so check it out. Take care and train hard!! Jeff Behar

Name	Tania
Date	2006-07-17
Location
Message	Dear Jeff I would like your advice, i have heard that using Clenbuterol and T4 together will give you the best weight lose results, is that true? and if it is how sould i drink the two together (in what quantity?) and how many a day of each? Please help me, would like to do it right to get the best results. Regadrs Tania Jeff's Reply Tania, I do appreciate your question, expecially knowing that you are writing from a long ways away, in south africa. I do not endorse the use of clenbuterol and thyroid alterting drugs, as they can be dangerous. What I can do is share with you some of the things I do, which has worked well for me and the many of hundreds of people I have trained and helped develop a lean muscular physique. I would suggest a number of natural supplements, cyling your carbs and calaories, increasing your intensity with the weights, and reading up at jeffebehar.com about food timing to maximize fat loss. The following are just a few quick tips to maximize muscle development which will also help decrease body fat (because added muscle will help burn calories through an increased metabolic rate 24/7) Consume 30 -35grams of protein 5x a day Consume whey protein with a VERY small amount of simple carbs in the am upon waking. Never eat carbs before am cardio, or within 2 hours of trainin to maximize fat loss. Always take a few BCAA's before training, and following training. Take a whey protein drink (or a whey/caesin mix) with some simple carbs immediately following training. Consume Then have 25-50 good complex carbs with your protein meals very 2 hours after trainig (most of your carbs should be consumed after your training till bedtime). Cycle the carbs and calories (i.e. high and low days) to keep your metabolism from slowing. On low days up the good fats, and up the protein When you eat food, always consume protein first, then the carbs when possible. For your last meal of the day consume high protein foods like chicken, turkey, etc. immediately before bed (and if you ever wake in the night). If using a shake, use casein protein or a caesin/whey mix with about 20 g of simple carbs. This is just some quick basic tips. At my site I have a lot more detail about how to develop a lean physique, with tips on eating, training and the best supplements to take for the $$. Regadrs Jeff

Name	Chris
Date	2006-07-05
Location
Message	Hi Jeff, Just like everybody else who's visited your website, I truly appreciate your willingness to share the information that has made you so successful in bodybuilding. I have already learned A TON of information... about things I was doing correctly and, of course, things I was doing INCORRECTLY! Your dieting and training tips/advice are truly priceless as well as inspiring! Thank you for sharing your knowledge! -Chris Jeff's Reply Chris, Thank you for the kind comments and your feedback. Best Regards, < Jeff Behar

Name	JOE SCATURRO
Date	2006-06-14
Location
Message	Hey Jeff how the hell you been Joe Scaturro here. Was watching tv the other day and saw you on I was stunned suprised and impressed. So how have you been. I t has been a long time would love to hear from you Joe Scaturro Jeff's Reply Hey Joe! Great to hear from you. How long has it been? 23 years? Wow! I will give you a ring today. Jeff

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