Q: Hi Mike, just to say you have an amazing, simple and esy to follow site. I wanted ask, you have alot on diet and specific exericses, but not a lot on cardio. I am 6ft 2" and 213 lbs, I am trying to do a fat loss muscle gain diet. Can you advise what you recommend High intesity cardio or stamina cardio. Also I have a bench press, dumbells and a treadmill, anything else essential for my goals.

Q: If i follow the diet exatcly how it is will i gain weight, because i been plateaued almost a year and cant gain weight

A: It's very simple: you need to eat more food! Except for the incredibly rare medical conditions anybody in the world can gain weight by simply eating more food. It's not always easy to stuff yourself with food around the clock, but that's what it comes down to. Find a way to eat more, hopefully healthy, food every day and you will gain weight.

Q: i want you lose 30 pounds in 9 weeks. how can i do this fast and safely

A: Unless you are very obese losing 30 pounds of fat in 9 weeks is neither healthy nor productive. It is possible to dehydrate oneself on a crash diet and lose that much weight but that pretty much guarantees that all the weight will come back quickly. A much better approach is to pace yourself for a steady 1-2 pound per week weight loss. Please read my How To Lose Fat article to get started.

Q: how many calories do you burn doing 10 sit ups?

A: Even doing thousands of situps daily will not make much difference in your physique all by itself. It certainly won't give you an abdominal six-pack. You need a comprehensive nutrition program and you need a whole-body exercise program. Start by reading How To Lose Fat and follow its directions.