Q: By the navy body fat % calculator, my body fat is around 11% at 136 lbs at 5'9 height. I have heard that for six pack abs, you need to go lower to about 7-8% body fat. So i should lose more weight or go on a dirty bulk and then cut slowly?

A: At 5'9" and 136 pounds you are quite close to being underweight, so I would definitely recommend a slow, clean (not dirty) bulk. Aim to gain about 1 pound of weight every 2 weeks. Once you are up to 150 pounds or more, then you can re-evaluate and perhaps restart your cut.

Q: Being Indian, i dont eat meat every second day or so. Should i experiment with mass gainer shakes?

A: I would avoid commercial mass gainer shakes. Check out http://www.mikesfitness.com/content/protein-supplements for my reasons -- it basically comes down to the fact that most of the calories in commercial weight gainers are simple sugars which are rarely if ever a good thing (only exception might be right after weight training and even then I don't think they're the best choice).

Q: Hey Mike,
I lost 45 pounds in about a year, and at 5'9 my weight ist 62kg.
I thought i would have abs but when i see in the mirror i see my gut hanging down.
I got a lot of stretch marks and the belly jiggles when i move around so i dont know whether its loose skin or fat.
Please Help now, whether i should concentrate on gaining mass or losing more weight

Q: Hey Mike, I started eating healthier and working out in June, 2011. At that time I was overweight, had low energy and not much muscle to speak of. (Around 190 lbs, ~40" waist or so.) Now a few months later I am down to about ~158 lbs and a ~32" waist and a lot more noticeable muscle mass and I feel great. In that time I have been following a 2000-2400 calorie per day diet. (~43% protein, ~27% carbs, ~30% fat). I have been following your site and eating all the foods you listed. My room mate who is also into nutrition and fitness told me about a type of diet called a Ketogenic diet.