Q: This is a long question but please bare with me. I am 15 years old, weigh about 132 pounds and am 5 ft9. I weight train 4 days a week and do some other fitness activities. Mon + Wed I do arms, back, abs + shoulders and on Tue and Thur I do mainly Chest (bench press) along with shoulders, legs and abs .I used to be overweight and am not sure that if I go back to 2000+ calories a day wheather I will start adding fat again insted of muscle (I know that I probly won't because of the amount of exercise I am doing but something keeps telling me it may be a bad idea.

Q: I'm not advocating the following but I would like your opinion. If someone is active lifting heavy weights and doing a moderate amount of intense cardio, but eating lots of red meat, drinking lots of alcohol and smoking how will it affect their health exactly. Lots of young people can get away with eating whatever, drinking too much and even smoking(up to a certain age) without putting on weight and other health problems etc.

Q: i ride my stationary bike for an hour and then do weight training. is that good?

A: Certainly, that's perfectly fine. If you do heavy weight training (12 reps or fewer per set before muscular failure sets in), then all other things being equal I would recommend doing weight training separately from cardio or at least do weights before cardio. However if your schedule doesn't allow that or if you simply prefer to do cardio first, then that's fine too -- you'll still get very good results.

Q: hey mike im 16 years old, 5 ft 8 and 185 pounds, im a bit overweight and i started working out about 2 months ago. Since then ive been doing mostly weight lifting 2 or 3 times a week and a bit of cardio and ive actually gained weight. I eat about 3 meals a day; breakfast-a ham and cheese sandwich with mayo, lunch-usually chicken and rice, dinner-lean steak and vegetables. Is there anything you would reccommend for me to do different?My goal is really to lose a lot of my fat and gain muscle so what should i do? thanks for the help

Q: Is it ok to work a body part 2 times a week with 2 days rest between each time i work it?

A: That should be fine. Virtually any reasonable program can be beneficial. Do your program for a couple months and then switch it up to something different. If the current program is, for example, light volume (50 or fewer total sets per week), your next program might be heavier volume but working each muscle group just once a week. You can check out my Weight Training article for some future program ideas.

Q: I can't remember if I actually submitted this already last week, so ignore this if you already answered it. I'm a 27 year old male, 5'6", and just recently used weight watchers to get down to around 135 pounds (decided to do something once I saw myself hit the 150 mark, even if I wasn't really "feeling" it). For the last 4 weeks I've been getting into weight training--still locking down a routine. I've definately seen some minor gain already, which isn't too surprising considering my size and this being new, but I've gotten so much conflicting advice on weights and reps and etc.

Q: i dont like to stay on the thing i put my mind to becouse i did whith the others and i whant to know why nothing works out there

Q: how would you suggest to become bigger/buffer plus getting cut as well im 17 and weigh 180 i am happy how i am but i would really love to become more bulk and cut is it possible to become both at the same time? if so what supplements do u believe is best? i have a meal plan with contains about 2900-3100 calories but i would really love to make it 3900 what breakfast meal do you suggest to become most effective. thank you

Q: alright its me again, the 5ft6,183lb guy.....my diet is pretty much a sadwich in the morning, a plate of chicken or steak and rice in the afternoon, and some fish and mixed vegetables for dinner....is this a good diet or should i be cutting down on some of thse foods?......will doing cardio just 1-2 hours a week be sufficient to lose any weight?...ill give that a try and the diet plan you reccomend