Q: Hi, me from 188. ur 'method' seems time consuming.. im trying to lose my 'man boobs', and i feel that spending 6 weeks just to add a rep or 2 would be a waist of time, any way u could shrink it up or something? also, what do u suggest: i take 2 protein shakes and about 7g of creatine a day, along with a regular multi vitamin and vitamin c. since i can onyl buy one.. would u reccomend a sports-like multivitam, glutamine, or soemthing else? i heard glutamine is sposed to be good

A: I pretty strongly disagree that that program is slow or time-wasting. If you can add 10 pounds to your bench every 6 weeks, that's pretty darn good! That's 90 pounds in one year!! Not sure how long you've been lifting, but the big fast gains only last a few months for most people. After that you have to grind it out and programs like that one give you some of the fastest results possible.

And those 6 weeks will not be a waste of time for your fat loss either. The weights you'll be using are 15 or fewer reps to failure, which combined with high volume will still give good muscle-building and metabolism-boosting effects. Between squat/bench/dead you'll be hitting almost all the major muscle groups. You can do close-grip chinups along with this program if you wanted, and that would bring the muscle group hit to 90-95%! It's a good proven program and many bodybuilders could use something like it as a change-up.

If you can, get the vitamins from real food. Strawberries, kiwis, broccoli, bell peppers are all very high in vitamin C, as are many other fruits and veggies. It shouldn't be hard getting 500% of daily vit C from real foods which is more than enough. Veggies are still the single best bodybuilding supplement. Protein powder is a good supp if you can't get enough chicken/fish/etc. at home. Creatine is good. Glutamine won't do much for you at this point -- it's more useful for when you already have very low body fat and losing weight. I would save the glutamine money for something else.