OLYMPIA OBJECTIVITY
I admire your knowledge and dedication to the sport. I haven't seen many pictures of the Mr. O yet, but when I heard about how much you weighed, it made me cringe. Look, you can't fight a monster like Ronnie Coleman weighing what you did. Did you think just because you were ripped that you were going to win? You should come in next year at 280 pounds and ripped! That is the only way you are going to win if Coleman is competing.  While it's true you deserved to beat Ronnie in 2001, this year he redeemed himself. I hope you can redeem yourself next year and kill this guy off! Retire his ass!   
It's easy for everyone to tell me how I need to come into a contest, but I feel I came to the Olympia with the best package I could at that time. I had a whole game plan and I stuck to it. If I came in at 280, my body would not be in the condition to beat him on size alone.  

Yes, it's back to the game plan now for me. I appreciate your advice and support, but I'm going to do what works best with my body. I'll stick to the basics, keep things the same and not make any drastic changes. Obviously, my success all along has propelled me to be one of the top elite athletes in the world. Just because Ronnie improved, people seem to look at me as if I was out of condition, or not good enough. That's far from the truth. It's just that Ronnie was bigger and better than me, and I'm first to admit he was. It wasn't that I was off, or I did something drastically wrong. That's how I planned to come in and that's the best I looked on that day. I just try to make improvements every contest and move forward. Second place is definitely nothing to hang your head about, especially second place to Ronnie Coleman, a now six-time Mr. Olympia.

DVD:  NEW, IMPROVED AND BEYOND
Jay, where in the hell is your new DVD already?     
Fortunately, my DVD was just released, actually on the day of the Olympia. It's a three-disc DVD, about three and a half hours long, and it shows the whole life of Jay Cutler. It was filmed five weeks after the 2003 Arnold Classic victory. It's basically me training in a recovery mode, and not as serious as my full-on contest prep. It's a very, very informative DVD. It shows a lot about me, and of course, goes into depth about my training. The title of the DVD is New, Improved and Beyond. You can buy it on my website at JayCutler.com for $40, plus $4 shipping and handling. I think you'll like it a lot, and after the long wait, the three-disk set should Make Up for it.

BUILDING A COMEBACK
First, I'd like to wish you the best of luck in your great bodybuilding future! Now to my question. I was a hardcore weightlifter back in high school. I made substantial gains even though my diet wasn't the best. When I graduated a year ago, I stopped working out almost completely. Now that I'm finally finding the time to work out like I used to, I've been in the gym for four weeks and I haven't noticed jack shit! Back in high school, I would have noticed results after the first week. I'm sticking to a 5,000-calorie diet, drinking protein shakes and eating those nasty-ass protein bars. I get at least eight hours of sleep at night and a 30-minute power nap during the day.  I'm 6-1, 175 pounds and I want to be 225 to 250. Could you give me some advice?
Basically, four weeks of serious training is a very short time to expect a major change in your physique. Your body actually takes three or four weeks just to get into training mode anyway, even when dieting for a contest. You definitely need to look at the big picture and realize that you'll see results over six months rather than six weeks.  

What I would suggest is what I did in the beginning, which is to go back to the basics. If you're getting into training pretty seriously, you don't need to go overboard on crazy exercises. Just stick to the basics, such as squats, deadlifts, bench presses and shoulder presses.

As far as the diet goes, I think you need to keep it as simple as possible.  In the beginning, when I started training, I tried to keep it very, very simple, meaning I ate only certain foods. I didn't allow myself a lot of variety in eating; it was very stale and bland, but easy to track results. What I focused on was eating six meals a day. I had egg whites and oatmeal for breakfast; meals two through five were chicken with pasta or rice; a little red meat instead of the chicken here and there; and then a protein shake if necessary. I stuck to as much whole food as possible rather than using supplements. You need to keep your diet simple like this- adding protein bars and stuff kind of hinders digestion. It's better to eat the same foods so your body can assimilate it a little bit easier, and allow yourself to adapt.  

Then, you can log your results as time progresses and not make any mistakes. You can then realize what's causing the changes in your physique and what's not. Once you get the diet pretty much set, you can work around the training and rest periods.  

ANABOLIC CALORIES
I'm starting to get tired of spending loads of cash on supplements and never breaking the 150-pound mark. Is it actually possible to get huge without steroids? Or should I just make a couple of phone calls and get some real stuff going that will cost me less money than supplements anyway? Right now, I'm very cut at 145 pounds, but I want to be a very cut 185 pounds. I'm going nowhere fast. I want to be huge, but it's gotten ridiculous to keep spending money on supplements.
You know, I never want to tell anyone to go out and use any performance drugs. Let's not steer away from the fact that drugs are apparent in every single sport, including bodybuilding. People seem to see performance drugs as the easy route to putting on weight. It takes a lot more than that and I can't stress the importance of diet enough, which I think I always do in my column. It's not unreasonable to say you can put on 20 pounds. It's just going to take a little longer than if you were going to use drugs.  

I suggest that you stick to a plan. Work harder at trying to up your calories. From the sound of it, your metabolism is probably pretty quick. You could probably add things to your food that would actually boost calories. For example, if you're having a protein shake, add milk instead of water. You could add honey to your oatmeal; cheese or some sort of topping to your egg whites; peanut butter on a bagel with breakfast, or even olive oil to your pasta. There are a lot of different avenues to add the extra calories to put on weight. I think you're just looking at taking the easy way out, but I don't think it's necessary or the best way to do it.

THICK MATURE PECS
Damn, Jay, your chest seemed bigger than ever at the Olympia! Your pecs were already big to begin with, but wow, you made them even thicker!  What did you do between the Arnold and the Olympia to make such a gain?
I focused more on flat barbell bench presses and dumbbell presses. I was really trying to keep on bringing up my chest thickness, which is a strong point of Ronnie's. I've noticed that because of my shoulder width, my chest seems to flatten out quite a bit. This has always been one of my flaws. So, I tried to add as much thickness as I could to my pecs and that way, when I peeled it down at the end for the contest, I actually held on to some of the size.  

For years, I stayed away from flat barbell bench presses because I was afraid of injury and pec tears (I've had a couple of strains), and it made me a bit nervous. But I think sticking to the basic barbell bench presses and a lot of decline presses really helped improve my chest thickness this year.

Since turning 30 this last year, you'll see that my body is maturing.  Through maturity- not gaining muscle weight- my physique will appear like I'm coming in bigger for a contest even though my body weight is basically staying about the same. So, it's all about muscular maturity and time. I always said time was the big factor in my career and I think we're starting to see that as my performances continue.

WISE SEARCH OF SIZE
Congrats on your condition and placing during the 2003 season! I'm 26 years old, 6-1, 230 pounds, and I'm preparing for my first show. I'm not shooting for a particular weight, but I'd like to be around 250 on stage. I've been as heavy as 270 in the past. Right now, my body fat is seven percent and my daily intake of calories is around 3,350 (450 grams protein, 250 grams carbs, 60 grams fat). Do you think this amount of weight gain is reasonable? Obviously, I will be bumping up the carbs quite a bit, and will also have a good amount of "non-natural" supplemental help. 
Of course, any weight is attainable, but you've gotta focus on quality rather than quantity. It's funny how a lot of guys get stuck in the numbers thing and say, "I'm gonna compete at this weight and that weight." Well, you need to work with what your body tells you it's able to do.  

After I won the Teenage Nationals in 1993, I went to the Tournament of Champions in 1995. I started preparing for that show around 250 pounds. I figured I was gonna compete around 223 to 225. As the diet went on for the 12 weeks in preparation for the show, my weight stabilized and I ended up competing at 241 pounds. That's when I learned weight really didn't matter. I didn't have a set diet and just went by the mirror.

Fortunately, I've worked with Chris Aceto on all my diets since I was a teenager. That relationship allowed me to have someone with an objective opinion help me analyze everything. Otherwise, I probably would have just focused on getting down to 220 pounds and not looking at the bigger picture.  

Sometimes having that weight number stuck in your head doesn't allow you to be at your best. I think you really need to focus on taking it day to day.  You never know what's going to be happening in your life in two months. Patience is very important. Have some sort of an outline, but not necessarily a set game plan for what you're trying to do. Be prepared for anything and use the mirror as your guide. Throw out the scale and stay mentally opened up. That is the reality of building muscle or burning fat. It's not always about a certain amount of weight, taking drugs or how much you can bench press. It's how you actually look in real life in front of others, the mirror and yourself.

NO GAIN, ALL PAIN
     I've been lifting for a while now, and like most people, I hit a plateau. I recently decided to try andro for a couple of cycles. For the first three weeks, everything was fine. My strength and power went up and I'm gaining a good amount of weight. But a couple of days ago, I noticed that about an hour after I take my andro, there is a slight pain in my testes. I'm not joking. I don't want to give up the strength gains and trash all the andro I bought, but on the other hand, I don't want to finish the cycle and find out my nuts don't work anymore.  
First of all, put your ego in check. Nothing's more important than your health. If you're feeling pain from using a supplement, especially in your testicles, stop! Go to the doctor and get it checked out. When you started the andro, you knew it was going to increase testosterone.  

What I tell people is that andro basically works the same as steroids.  Andro is going to boost sex drive, increase muscle mass and raise testosterone levels, but you're also gonna get side effects. Andro has its downside and can affect people in different ways. Some guys can use it and get no side effects from it whatsoever.  

This is very important for you to look at and think about. You need to go to the doctor, get it checked out and find out exactly what's going on. Definitely stop using the product if that's how you're feeling, and don't worry about losing size. What good is the size if you're screwed up for the next six months, or a year- even your whole life?

I've heard about the hype going on in the pro hormone market and that whole thing about Arizona Senator John McCain launching an investigation. I don't really know much about it, but everything's gonna get a bad rep, just like ephedra. Like I've said, some people are going to have a natural response to certain products, whether it's stimulants or pro hormones, and others are not.  Some people can't drink coffee with caffeine, which is considered a stimulant, and that's why it's banned from the Olympics.  

The reason why the health issue is such a hot topic is because people tend to overuse the product. There's a reason why there's a recommended dosage on products, because that's been tested and considered somewhat safe. But people go overboard. The next thing they know, they end up with side effects from abuse, but then complain about how it damaged them or that it's a dangerous product. The point is, you're going to get side effects from a lot of different chemicals you put in your body. If you're willing to take the risk, then that's your choice, and it's also your responsibility.

I can see why some guys end up getting hurt. They don't want to let go or say "when" to the size and strength gains they've always wanted so badly. But like I said, nothing is more important than your health. Nothing.

VOLUME VARIATION
Hello, mate. I wish to ask just how your training has changed through your career. Obviously, your training has far more volume now than when you first touched a barbell. So what have you done over the years to keep improving your physique? Have you experimented with various techniques?  Did they work? I want to compete in the future and this info would be useful in determining what path I should take.  
I've always believed in high-volume training. To be honest, my training hasn't really changed since the beginning. I always focus on doing at least 20 sets, sometimes 25 sets per body part. I thrive on volume training and little rest between sets, which allows me to stay pretty lean and also build muscle mass at the same time. I really try to pump blood in the muscle and stick to eight to 10 repetitions rather than doing twos and threes, which you'll see some bodybuilders do. I've learned that volume training has worked well with my body and has allowed me to become a champion bodybuilder, whereas some people can't train with the volume, or at the speed, that I do.  

You need to make adjustments depending on many different variables, including your lifestyle and what your body is capable of. You need to focus on eating enough calories to train with high volume. You may need a few more calories than normal, since there's a lot of calories you'll burn at the heart rate and the length of the training I'm doing.

SHORT AND SWEET
I'm 22 and just graduated college at The Citadel. I'm also Boston born and raised. It's motivating to know that some big names like yourself, Richard Jones and Mike Matarazzo are from here, too, since it can get tough to stay motivated during the cold winter months. But if you guys can do it why can't the rest of us, right? I'm one of your biggest fans and I think they need to have a contest here in Boston at the Fleet Center. I've been lifting for about 10 months now and made some really good gains. I've read about how you supposedly shouldn't lift for more than 60 to 80 minutes because your cortisol levels begin to get too high and can kill your gains, so I don't. I have always been under the impression that pros like you spend a couple of hours at a time in the gym. Is this true? How much time do you spend in the gym? If I don't go for more than 60 to 80 minutes, I can't get in any cardio because I have no time during the day. Should I just do it all at once (training and cardio) or eat a bit less and not worry about the cardio?  

What I suggest is not to go over an hour of training and that means training with weights. There's no weight session that should take more than 45 or 50 minutes. If you're doing anywhere from 12 to 20 sets a body part, with rest time in between of 60 seconds or so, you should be okay.  

As far as your cardio, yeah, I would do it after the training session. I would train for 45 or 50 minutes with weights, then take maybe five to seven branch chain Amino Acids, and then do a half hour of cardio. High-intensity cardio tends to be more effective than low-intensity cardio. You could actually get on the treadmill for 15 minutes after the training and really go all out with high intensity. Those high-intensity 15 minutes will give you the same effects of doing 30 to 40 minutes at a lower intensity. It's really just about bumping up the heart rate.  

I would not suggest training two hours with weights or even an hour and a half. That's just too long. It's true you'll just break down muscle tissue, which is why I suggest using the branch chains after the training. That will allow your body to not burn muscle tissue for fuel when calories are too low.
It would be a good idea to have a pro contest at the Boston Fleet Center.  They used to have shows in Boston, but you gotta remember the IFBB is pretty much loaded with shows throughout the year. Guys only want to compete so many times, and right now there are a lot of consecutive contests week to week, so it would be really hard to fit something else in there. But there's always the possibility that it could be done.

QUAD JACKING SECRETS
Jay, I'm 27 years old, 5-10 and 200 pounds. I have an upper body that seems to respond to whatever I do to it. I usually train one day on, one day off and mix it up from time to time. I also eat pretty good, since working in health care has enabled me to work on different types of meal plans for myself. Working with different types of doctors and dieticians has also helped. The problem is that my lower body doesn't respond to exercise like my upper body. I work it with the same intensity as, if not more than, my upper body. I have no problems with my calves; it's my inner and outer quads along with my hams that give me trouble. Please keep in mind I have a slight pain in my lower back from an old injury. Any advice is worth it from a pro like you. 
Overall, leg mass can't be built without squats. If you have a lower back injury, there's your issue right there. You're obviously not going to get 100 percent results if you have back pain and you can't do free squats. I know you're doing front squats and leg presses, but I still believe deadlifts and basic squats are on the master list of leg development. Deadlifts not only work the overall body, they work the glutes and hip areas, which will help build thigh mass.  

It sounds like you're doing everything correctly, but I think what we're running into is basically a genetic issue. The lower back injury is not allowing you to train with 100 percent Mental Focus because you are probably concerned with either hurting it again, or the pain. So, I would just try to use as much intensity and focus as possible during the exercise.

I can't stress how important leg extensions are as far as building a sweep. You can do extensions many different ways. You can do them one-legged, which seems to isolate the quad a little bit better, or by pointing the toes in different directions, which can help hit the outer and inner quad areas.  Heavy, basic, two-legged extensions are great, too. You can build great quad mass with just leg extensions. I consider them to be a mass building movement and I've been doing them for years.  

What I think you should do for inner thighs is use the abductor machine.  The inner thigh machine works great- I use it every workout. People seem to think it's a woman's machine, but it's really great for developing the inner thighs.  

With hamstrings, you need to stick to the basics: stiff-legged deadlifts and leg curls. I focus on one-legged curls. There are a lot of different ways you can look at doing exercises, but just alternating the positions slightly can add miles to your workout.

MD SPECIAL EXCLUSIVE
Jay Cutler's Mr. Olympia and Grand Prix Review
      Guys, I have to keep this brief, because I'm getting ready to eat. I'm carb depleting right now, so it's just steak and vegetables on the menu today.
There's not much to say about the Olympia. I can't judge on what the other guys looked like. Everyone always asks me, what did you think of this guy? But you can't tell when you're on stage. I know what I looked like and that's it. I've been gone, so I haven't seen any Internet photos and really haven't looked at anything else. I've still got the GNC contest this weekend and I'm getting ready to leave tomorrow morning.  

I was happy with the Olympia. I got second. I was clearly defeated by Ronnie. He came back strong. I thought I looked the best that I could for that day and I did what I needed to get a pretty solid second. No matter what I would have come in like, I wouldn't have beaten Ronnie, because he was just way above and beyond all of us.  

I was pretty impressed with Dexter Jackson. He looked great! Obviously, Gunter didn't come in at his best. He had some issues leading up to the show.  Dennis James looked good, I'm happy for him. Kevin wasn't at his best, which is to be expected with the triceps injury. But you know, all in all, I think it was a pretty decent show. I was happy to be back there. Of course, being in Vegas made it a little easier to prepare for that contest since I was at home. We had a great turnout for the show. It was just good to be back and of course, be second again.  

I heard some people saying my quads looked down, but you gotta remember I was standing next to Coleman. His quads were out of control! My quads were not any smaller than they have been in the past. It's just that Coleman's quads were insane! We saw a whole different Coleman than before. You can't compare it to the '01 Olympia. I looked outstanding because Ronnie was off. We put the two bodies back on stage and I just got defeated.  It's not that I was worse or better. I was pretty much the Jay Cutler you're used to seeing, and that's a very good conditioned, well-proportioned bodybuilder.  But Ronnie just overwhelmed me, and even beat me on my strong points, including my legs.

I'd like everyone to know I was very happy with second, because Ronnie was clearly the man that stepped up. Ronnie was the one who produced. I produced what I could, but it wasn't good enough. At this point, Ronnie has taken bodybuilding to the next level. Now, I can sit back and re-evaluate what I looked like and how I can go about dethroning Ronnie, which is going to be quite a task in itself.

I'm really uncertain about what I'm going to do at this point, and if I'm going to do the Arnold Classic in 2004. I just did three contests on the post-Olympia European Grand Prix. In the first show, I took second to Coleman and I won the other two. A lot of guys saved themselves for the GNC, but I chose to go. With 20 hours of flying, of course you're going to retain some fluids, but it got better as the shows went on. I was at my best at the last one in Amsterdam. That will probably be my last European tour. I've had a good run this year. If I can pull off the GNC this weekend, I'll try to come back next year and show some more improvement.

Got a question for Jay?  E-mail him by visiting MuscularDevelopment.com.