Supplements and Nutrition Questions and Answers
Updated on Thursday 09/18/2003

Q. From Mira sent on 9/12/2003: Hi! One of the main ingredients being used in Hydroxycut is gelatin. Do you have any idea if the gelatin being used is vegatarian or perhaps from an animal?

Gelatin is derived from animal products. 

Q. From Janet sent on 9/11/2003: Hi Bob,     I started taking udo supplement, one of my friends takes it and says it great for your body.  I was wondering if u heard anything about and if so what are the pros and cons of this supplement?   Thanks alot for your help.

Unfortunately I have not heard anything about udo. Just to let you know, most supplements are nothing more than a waste of money. Don't believe the hype, and always seek research. Do not be a passive researcher, actually check the sources and find out who funded the studies. You will find that most supplement companies fund the research on their products. I can hardly see a totally unbiased study that is funded by the same company that is selling the product. In addition, you will also find that most of the studies are performed on untrained subjects. Why is this bad? Well, untrained subjects will respond to any type of training with favorable results. Usually the supplement is used in conjunction with an exercise program. can you see the issue? 

Q. From Dana sent on 9/7/2003: I've been taking a combo of Ephedrine25MG/Guaifensin200MG. For training purposes. I have not checked my Base Metabolism rate, but I assume this is affected. How long will it generally take to restore my BMR to normal? I lift weights,run,etc.

I haven't seen any research in this area so I am unable to give you a reliable answer. If you think about all the variables involved it would not be easy to set up a research study. 

Q. From Sandy sent on 8/28/2003: I am 38 yrs and have been a jogger for 3 years and on an average i have had been jogging 8 Miles a day due to which i have developed Bursitius in the Ankle. I also used to do weight training for average of 1.30hrs a day. Since my problem i have not been jogging and am putting on weight. Can you pls advise me how i can start running once again though once more i have started weight training i feel i need more stamina and need to build strength. Can you advise any supplements for Stamina and Strength. (Keeping in Mind that I have One Kidney) should i take Creatine to help me gain extra strength and stamina for my workouts.

Stay away from supplements. Instead of the jogging, perform some HIIT training when you ankle allows.

Q. From Justin sent on 7/30/2003: Bob, i am 16 years old and many of my friends take protien shakes.  I work out every day and I am very heavily involved in sports.  I would like to start taking them but I am just curious as to whether or not i should start taking protien shakes and if they are really going to be beneficial to me.

A. You don't need protein shakes if you are already eating a lot of protein rich food. 

Q. From Sean sent on 7/21/2003: Hi Bob,My questions is, how much protein should i take in my body each day, and i use creatine also, and L-Glutamine too. I way 155lbs and im 6'4 witchs means i am kind of skinny. I do work out at Ballys Total Fitness, so i am ripped and cut but not a huge muscle mass that i would like to have. I also purchased a two month weight trainner program and ate what he told me to eat and took protein and glutamine, also creatine as well, i gained some wait but not much to notice. Could you explain how i take all three things each day, plz. I am also 19 and have a very fast matablism and have long arms so it is alittle harder to work out and gain weight than others. How much should i take plz help me. Thanx,and im glad i found your site!

A. You should have about 1 gram of protein per pound of body weight. You should take half a dose of creatine before working out and a half dose after. As for protein, try to take in some before training and whenever else you eat. L-Glutamine can be taken anytime. If you really want to gain weight you have to eat all the time and a lot, especially if you have a fast metabolism. If you want more information on protein, check the article archive and read my article on protein.

Q. From Natalie sent on 07/10/2003: Hi Bob, I want to gain weight badly. I tried Heavyweight Gainer 900 and i have not seen any results, except a little gut under my belly. I tried to take Creatine, but i don't think that is for weight gain, is this true. I'm thinking about using weight gainer 1850 because there are more calories in this supplement. I want to gain some weight in my lower body, my hips, thighs and mostly my butt. I really would like your advice on this topic. Could you help me achieve these results?

A. Forget about the weight gainers, they are a waste of money. If you want to gain weight, start eating like a horse. By performing exercises that target these areas you will help put on muscle and size in these areas.

Q. From Tricie: Hi, I'm a 22 year old female 5'11 and I weigh 110 lbs. I notice u answer a lot of questions concerning weight loss. I would like to know what could I take or do to gain weight.

A. Weight gain is as easy as taking in more calories than you expend. Increase you daily calories until you notice your weight increasing. Eat 5 meals a day, and eat a lot of snacks. 

Q. From Matt: Im 13 years old and i was wondering if it is safe for me to take weight gain supplements like Pro Performance® Weight Gainer 1850.

A. Matt, save your money. Weight gainers are a waste of money. If you want to gain weight you will need to increase your calories. Do this by eating more food, not drinking a sugar filled shake.

Q. From David: I am up in the morning at 5:30, and go to the gym at 8:00.

What can I eat or drink to eliminate the upset stomach feeling during and after my workout.  I am primarily doing a weight lifting routine for fitness and a little bulk.

A. I have found this to be a common problem among most of my clients. One of my clients will take a Myoplex shake and she says this works for her. I myself also found that a banana or protein shake works for me . Try these and other foods to see what works for you. 

Q. Nicole M: I have been taking Hydroxycut for 4 months straight and have lost the 20 pounds I wanted to lose. I am a female, 5'3, 105 pounds. I have recently found out that it can be detrimental if I do not 'cycle' the hydroxycut. I have also had my RMR reading done via the BodyGem and it came out at an alarmingly low 1070, despite 5 days a week of intense cardio, 2-3 weight days plus Pilates. It appears I have 'RUINED MY METABOLISM'? Please help me understand what has happened, and advise on what steps I should take to raise my RMR and ensure I do not gain the weight back if I increase my calories or decrease my exercise plan and/or go off the hydroxycut. I am terrified that I have completely damaged my metabolism.

A. Drop the hydroxycut now. You are not on the right track if you want long term fat loss. Pilates is useless for long term fat loss, at least I think so, and cardio....old news. If you want to lose more fat, than burn more calories. You will burn more calories by performing HIIT training and weight training. Your body will recover, but you will need to get off the hydroxycut. If you engage in some weight lifting and HIIT, you shouldn't gain any weight after quitting the hydroxycut. One of my latest clients has lost 6 pounds in the last three weeks by cutting out simple carbs, hydrogenated fats, and overall fat content. I have her on a strength training program and a HIIT program. 

The secret is, you will not gain any weight if you are not taking in more calories than you burn. If you are in a calorie deficit, you will actually burn a lot of fat and lose a lot of weight. 

For the Pilates, I find to many myths associated with the cult, and I find it to be overrated!

Q. From Melanie: Hi Bob!!  I'm a 22 year old female, I'm 5 foot 5 inches and I weigh about 140 pds.  I'm trying to lose some weight so I started doing cardio, weight training, and abs 5 days a week.  I eat 2 or 3 small portioned meals a day, and it's as healthy as I can get, (I'm in the Marines and stationed in Saudi Arabia, so all I have is the chow hall).  I've been told by some guys to incorporate 2 whey protien shakes in my diet.  Will this help me?  Or will it make me gain weight?  

A. This will not help you lose weight, which is your goal. You do not need protein unless you are deficient in your protein intake. If you are not getting enough protein than you will probably need to supplement, but I doubt that is the case. Eating more protein will not lead to a decrease in body weight.

Q. From Leslie: I know you don't recommend things like Xenedrine, but I've just started taking it (Xenedrine EFX Ephedrine Free). My question is - is it safe to open the capsules & put in a spoon or a glass with water to take? I'm not very good at swallowing big pills.

A. I don't see why it would be a problem. You can call the number on the bottle and ask them, that way they can take the responsibility if something happens. Good luck, and hopefully you will be one of the ones who can tolerate it.

Q. From Craig: I am on a Varsity soccer team and i pratice in the afternoon and then i go and lift weights. What kind of vitamins should i be taking? I am also trying to build up my speed, what kind of exercise should i be doing?

A. You can take a multi-vitamin if you like. You should be doing some explosive plyometrics and sprint training to increase your speed. In addition, add some general strength training.

Q. From Grace: Thank you for answering my previous question about taking a supplemental multivitamin. I'm not sure how the last sentence of my question could lead to doubts of my sincerity but perhaps I can clarify what I was asking in that part. If fortified cereals give 100% of certain vitamins in a single serving which is only 3/4 of a cup of cereal, should I use a measuring cup everytime I eat the cereal? It's just that it seems easy to eat much more than 3/4 of a cup of cereal...and I wouldn't want to consume 300% of these vitamins everyday by eating a hearty bowl, right?

A. I apologize for the mistake. I don't think 300% would be a problem, and it also depends on the vitamins. It takes a lot of vitamins to become hazardous to your health, so I wouldn't spend any more time worrying about it. 

Q. From Summer: Hey Bob! I'm so glad I found your site, it's so helpful. How does this sound? for breakfast: a special k cereal bar and one cup of coffee. lunch: a turkey sandwich and banana or to substitute that, an energy bar and carrot sticks. snack: fruit. dinner: a bowl of soup and a lite yogurt. all of this while burning about 800 calories at the gym a day, working out 5 to 6 days a week. I weigh 132, 19 yrs old, 5'6", female, petite frame, and I want to weigh 105/110. My goal is to reach my desired weight by the end of May, ya think this diet will get me there? thanks so much! 

A. Thanks for your kind words, your diet sounds ok, but how long do you think you can handle such a diet? Are you planning on eating the same foods every day? You will get tired of eating the same foods every day. Watch what you eat and add some strength training and you will reach and keep your goals.

Q. From Grace: If I eat fortified cereals such as Total or Kashi Heart to Heart with 100% of many vitamins and minerals, should I avoid taking a multivitamin? Also, should I be very careful with the serving sizes I consume to not accidently "overdose" on vitamins?

A. You should avoid taking a multi-vitamin unless you are deficient in a certain vitamin. You get vitamins from nearly every piece of food you eat. Most people do not need extra vitamins. Eating a cereal that is fortified with vitamins is just like taking a multi-vitamin. Like I have said before, vitamins work together, so you are only getting certain vitamins from those cereals. You would really have to take a lot of fat soluble vitamins to "overdose". Of course, I have my doubts about the sincerity of this question due to the last sentence, but I take the time to answer just in case.

Q. From Che: Let me begin by saying. I have been on-line for over 6 months trying to find a website that seems truthful and has realistic tips/advice that isn't based off of trying to sell a particular product.  I think I've found that website here.  Now on to my question:  Do you recommend weight loss suppliments like xenedrine or hydrocut and if so, when should they be taken in relation to time of day and when to eat?  I've been taking xenedrine for 3 wks (I take 2 pills in the morning and 2 pills around 2:00 pm) and I eat reasonably and exercise about 4 days a week.  I haven't had any success.
P.S. In the last 2 years, I've lost 80 pounds w/ exercise and weight watchers (no suppliments) so I know how to eat but I was lazy this past summer and gained 20 of them back.  I'm now starting over again, but it's not coming off like it was before and it's frustrating me.

A. Thanks for your kind words, this is exactly why I decided to start a website, and its nice to know people appreciate it. Now for your questions, I do not recommend any diet pills. Most contain ephedrine which can be dangerous to some people. In addition, I haven't seen any studies on the long term health effects of ephedrine. I personally know two people who had heart problems from hydroxycut. You can do it without the use of such drugs. What does your current workout look like?

Q. From Hayley: Hi Bob! I'm trying to lose about 20 pounds, go from 130 to 110. What do you think of this diet plan: an apple or banana for breakfast, a Slim Fast Meal on the Go Bar or some kind of energy bar for lunch, a banana or small yogurt for a snack, and for dinner I've been eating a different Health Valley soup cup each night(they have about 200 calories)and a Yoplait yogurt for dessert. In addition, I do about 45 minutes cardio on the Cross Ramp machine, and some weight lifting with the leg curl and extension machines, and the excersises for the triceps(rowing machine and one for the shoulders).  I do about 3 sets of 15 reps each about 5 days a week, also does it really hurt to do the weights everyday? I've heard that it's not good but then I've also heard that it's okay. Thanks for your time!

A. Hayley, it sounds ok, but are you getting enough food? I would be hungry all the time on that diet. You should eat more vegetables, fruits, and instead of the bar, have a sandwich of some sort. It looks like a start, but I think it may be a little too much too soon. As for lifting every day, it depends. You shouldn't exercises the same muscles two days in a row, but if you were to do lower body one day, and upper body the next, then you can work out two days in a row. I would recommend you do a light day and an heavy day. Perform one light upper body, then one light lower body. Next, take a day off then perform you heavy days. On your fifth day, have your training consist of HIIT training.

Q. From Hayley: Ever since the holidays and eating all those sweets, I haven't been able to get back on track w/my diet.  Is there a good way to 'flush' out the system so that I feel healthier and ready to get started again?

A. What do you mean flush out your system? The only way to get started is to start. You will feel healthier after you get started again.

Q. From??: what kind of food shoud i not eat if im trying to get abs?
and what kind of exersice can i do to get a little waist?

A. It is not the kind of food, but the portion size you should be worried about. Try to eat less simple carbohydrates and hydrogenated fats. As for your second question, please look through previous questions, this question has been answered many times.

Q. From Takisha: Bob, Would you advise a woman to take pro-hormone? I want to try it, but I want to check more into it first.

A. Hi Takisha, I would never recommend anyone to take pro-hormones or any hormones for that matter. Pro-hormones rarely work and the ones that do only give minimal results (this is in regards to pro-hormones and not real anabolic steroids). Creatine is far superior to the pro-hormones on the market. The only thing you could expect from pro-hormones is a lighter wallet and possible adverse side effects. Pro-hormones cost more than real anabolic steroids and real anabolic steroids give real results but at a high cost to your health. Never take any steroids or steroid derivatives. Instead spend your money on things that really work or a nice family vacation.

Q. From Richard:I have been on a diet for 4 mo and lost 40 lbs. 325 to 225, I am thinking about using creatine, I walk 2 mi. a day mostly uphill, with 5 lb ankel weights. Should I try thr creatine.

A. Hello Richard, congratulations on your superb weight loss. Creatine is not really a fat losing supplement although it does seem to have some thermogenic qualities. If you take creatine you will actually gain weight, but it will be in the form of fat free mass. If you go to my supplement section and click on the research link you will be able to read a very interesting research article on the topic. In addition, creatine mainly works on those who are looking to increase their strength and for short intense type of activities. I never say you should try any supplement due to legal reasons, but creatine is one of the best supplements out there for those looking to put on some muscle mass and increase strength. 

Q. Bob, does it really matter how late you eat? I've heard that it's not good to eat after 6 and I've also heard it's not good after 10, does it really matter?

A. I would say to eat whenever you are hungry since your body knows better than anyone else when you are hungry. In addition, your body is going to go for 6 to 8 hours without food when you sleep so if you want to preserve muscle mass you may want to take in some proteins before you go to sleep. If you like protein shakes, then drinking one right before you go to bed may be a good idea. If you want to eat late then you should eat a moderately low fat, low carb, high protein meal (no not the Atkins diet), before you go to bed. 

Q. My question is about things like Power bars and the energy bars you can buy as well as the Slim Fast meal on the go bars, are they really healthy? Like to eat everyday, because it seems like they taste to good to be very healthy and they have so many calories. Thanks!

A. These bars and supplements are ok if you don't have time to eat a meal, but remember, they are exactly what they say they are "supplements". They can be used to supplement good eating habits, but nothing is more nutritious than the real deal. 

Q. I am a 42 year old women.  I lift weights 3 times a week and run 3 miles 4 times a week, I weigh 113, my body fat is 24%.  I know I need to add more protien into my diet to get my muscles to burn my fat.  I just don't know what the best way to add the protein is.  I currently eat about 1800 calories a day and stick to about 30% fat grams per day.  Do you know any good books to read about this or should I refer to a nutritionist?

Shari

A. I am not sure where you heard that you need more protein in order to burn fat, but if you are getting enough protein, more will not increase your fat expenditure. A good book on the subject would be the Zone. Good luck.