Part 3.....How to be Lean and Live Large
Q&A
[ Q ] I would love to see your specific macro numbers. Could you share with us a little insight on the numbers you take in a day? And what you recommend for anyone that is going to follow your "Rules to Living Lean"?
A: My macros when in my emaciated, wannabe model stage were ridiculously low. If not for my decent genetics, I would have looked like a Backstreet Boy on crack.
I was taking in 1,500-2,000 calories per day and hating life. I would think about food all the time. You know you have a problem when you fantasize about food during sex! I now know the best way to diet for me, thanks to Chuck.
My diet is usually pretty strict. I eat around 330 grams of protein, 80 grams of carbs and 90 grams of fat for a total of about 2,500 calories per day. Every 3rd day I have one of Chuck's famous carb and fat meals that helps tremendously.
I sometimes replace this meal with a meal out with my wife when not getting ready for anything. She's pregnant and she has her cravings! I recommend the following:
Don't starve yourself.
Allow wiggle room to ENJOY food.
Don't stress too much about dieting.
NEVER, EVER neglect fats in your diet!

[ Q ] That's a fantastic plan that you designed for everyone. Would any of the diet change, besides the supplements, if you were to do cardio in the morning?
A: Not at all, just moved around a bit. The plan could look like this:
"Cardio In The Morning" Day.
Time
Activity
4:30 a.m.
Wake up and consume pre-cardio (30-45 minutes of cardio [40-50% VO2max]):
· PrimaForce Glutaform
· PrimaForce Durablast
· SciVation Xtend
· Substance WPI - mixed with Xtend - drink 1/3 before, sip on 1/3 during cardio and finish the last 1/3 after cardio.
· PrimaForce Yohimbine HCl
4:40 a.m.-5:15 a.m.Check Email, Sip Xtend/Substance cocktail
5:30 a.m.-7:00 a.m.Cardio
7:00 a.m.Finish Xtend/Substance cocktail
8:00 a.m.Breakfast:
· Chicken Breast
· Almond Butter
· 1 Whole Egg
· Grapefruit
Supplements:
· Multivitamin/multimineral
· SciVation Sesamin
· PrimaForce Max CLA
· Fish Oil
10:00 a.m.Lean ProteinVegetablesHealthy Fat
1:00 p.m.Lunch:
· Lean Protein
· Healthy Fat
· 15 grams Glutaform
4:00 p.m.Lean ProteinVegetablesHealthy Fat
5:30 p.m.Weight Training
· PrimaForce Glutaform
· PrimaForce Creaform
· PrimaForce Durablast
· PrimaForce Nitrocharge
· SciVation Xtend
· Substance WPI - mixed with Xtend - drink 1/3 before, sip on 1/3 during, and finish the last 1/3 post.
· SciVation Neurostim + C Capsules
6:45 p.m.Lean ProteinHealthy Fat15 grams Glutaform
9:00 p.m.Dinner:
· Lean Protein
· Vegetables
· Healthy Fat
· Grapefruit
Supplements:
· Multivitamin/multimineral
· SciVation Sesamin
· PrimaForce Max CLA
· Fish Oil

[ Q ] I'm a huge fan of your Chocolate Malt flavored Substance WPI. You mentioned that you use that as a way to "stave off that sweet tooth". When you allow yourself to have a real dessert like cheesecake, do you usually indulge at night or do you choose to have that earlier in the day?
A: As you witnessed when we went to P.F. Chang's in Santa Monica a couple months ago, I can eat! A life without cookies and pie is a life not worth living.
Cheat happens, and when I choose to indulge in the chocolatey goodness of a fudge brownie sundae, I don't time it. Life is too short to not indulge once in a while. With that said, Chocolate Malt Substance WPI has helped a lot. You're the one who gave me the tip to mix peanut butter in it - YUMMY!
[ Q ] Besides Almond Butter, what are some of your other favorite healthy fats?
A: Peanut butter is great, but I seem to have a mild allergy to it. I like eating nuts of all kinds (dry roasted in NO oil). We prefer the following fats:
Olive Oil
Flax Seed Oil
Enova (DAG) Oil
Fish Oil (EPA/DHA)
Nuts (walnuts, almonds, cashews, etc.)
Peanuts or 100% Natural Peanut Butter
Whole Eggs
CLA

[ Q ] When you mean that your carb intake is low. Is it only fibrous carbs or do you allow yourself some starchy carbs during the day?
A: I eat my grapefruit and have my carb + fat meal every 3rd day, but unless "cheat happens," I tend to avoid most carbohydrates other than vegetables. This has been a blessing to me and my high intake of EFA's such as Almond Butter has allowed me to do this and still maintain my state of mind.
In fact, if you look at the pictures of Quincy Taylor from the Europa Super Show, he is one of the happiest looking guys on stage. One reason for this is his high intake of Almond Butter pre-contest. It could also be that he represents two awesome supplement companies.
[ Q ] I see that you are an advocate of the "High GI" carb PWO (dextrose). What are some other carb sources you like to eat/drink for PWO, if you don't have any dextrose available?
A: When no dextrose is available, I usually just stick to my Xtend/Substance cocktail. However, one may substitute yummy things if desired such as a high-GI cereal mixed in vanilla bean Substance WPI (instead of milk) or some other fast carb.
High-GI carbs work well for me due to my insulin sensitivity, but some may prefer other methods of post-workout replenishment.
[ Q ] I constantly tell people to adjust their eating patterns to include more frequent feedings, as you do also. When just starting out, some people might not be hungry at certain times of the day. What do you tell people to do when they are not hungry and can't eat every 2-3 hours?
A: To get results, you must adjust. By eating smaller, more frequent meals, you will adapt to it and start to crave food every 2-3 hours. It's all about resetting the clock. We have been trained to eat 3 squares per day since we were children and that is one heck of an ingrained habit.
Regardless of what some studies might say, I believe there is a big difference between frequent feedings. Calories in versus calories out may be the only factor when you're 200 pounds overweight but when trying to reach that magical sub-10% mark while maintaining lean muscle, frequent feedings with proper macronutrient ratios are a must!
[ Q ] I know some people believe that if you take in protein and EFA's before cardio that you are just burning what you just drank, opposed to your body fat. What do you tell people when they ask you why you take in these supplements before/during your workouts?
A: Dieting is all about preserving muscle. To quote Chuck again,
"Let's face it, muscle preservation is the key to fat burning. If I have a person that begins at 185 lbs and is 19-20% body fat and after 12-16 weeks is 165 and 15% body fat, then I am not too happy with the results.
"On the other hand, if that same person is 180 at the end of 12-16 weeks and is 10-11% body fat, they have succeeded."
Cardio is more than just calorie burning, it helps deliver nutrients to your muscles!
[ Q ] I noticed you don't list creatine as one of your supplements when dieting. How does creatine affect fat burning? Is it best to stay away from creatine while trying to burn fat?
A: I take creatine as a staple, but did not list it as a must-have supplement. Creatine will not hinder fat loss.
[ Q ] What type of resistance training routine do you follow?
A: I currently do a standard bodybuilding routine that looks like this:
Day 1: Quads
Day 2: Chest
Day 3: Back
Day 4: Hamstrings and Glutes
Day 5: Shoulder and Traps
Day 6: Arms
Day 7: Off
Everyday: Hyperextensions, Calves and Abs.
I switch this up constantly, sometime even doing full body training. My rep ranges are between 12 and 15 reps.
[ Q ] When you are dieting down, how often do you weigh yourself?
A: I make it a point to weight myself the day before my carb meal once per week, but never hesitate to weigh myself whenever I feel like it. I always weigh myself upon waking, naked, after I have tinkled.
[ Q ] Do you have any goals in your future? Besides being an admirable husband, father, and business owner?
A: Those three goals pretty much hit the nail on the head. However, I really want to help save the sport nutrition industry from all the external forces around it including the regulation of what we can purchase.
I am a firm believer in the freedom of choice and personal responsibility and if someone decides that they would like to consume a supplement, it should be up to them, not some government official or special interest group. As an industry, it is time for us to band together and put our egos aside and put up a fight.


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