Written by Dexter Jackson
10 October 2006

MODEL JUICE

Hey Dexter, man, your body is fuckin' amazing! I'm a fashion model and I want a better look- more muscular, but not too freaky. Right now, I'm six feet tall and weigh about 190.  I have 20 bottles of Sus 250 and a 20ml bottle of Winstrol V.  What is the best way to use this stuff during a three-month diet? 

First off, I'd like to thank you for the comment, but I want to follow up right away by advising you not to take any drugs. That's just not my thing. If you took that stuff and something happened to you, everyone would be looking at me. If you make the decision to take the stuff yourself, you should definitely do a lot of research on the Internet, in books and magazines like MD. I absolutely will not advise anyone on how to use drugs. I will tell you, though, to always use caution and remember that using any drug without a prescription can result in trouble, so be safe.

As for your exercise routine, just stick to heavy training with the all the basic bodybuilding exercises to build as much muscle mass as possible.  Anything you add to your program, whether it's a special diet, supplements, or drugs, can only make your bodybuilding program better. 

If you're only 190 pounds, six feet tall, and just want to fill out a little bit, again I'd recommend focusing on heavy basic training and diet. If you get yourself on a proper diet, you're automatically going to lose fat. Try incorporating a high-protein diet with moderate carbs and low fats to start. You can even lower the carbs more while trying to get leaner. However, if you're already a bit lean at 190 pounds, you may only have about 10 pounds to lose.  That's not much. Once you tighten up, you can probably bump your carbs back up a little. Remember to keep your protein level fairly high, at least 250 to 300 grams per day, spread out evenly over each of your four to six daily meals.  

As for not wanting to look "freaky," this is a general assumption.  Everyone thinks as soon as they start lifting weights, using juice, or adding supplements, they are going to look like Ronnie Coleman. That's definitely not the case! If anything, with a proper diet and training, you will end up right where you want to be, which is fairly muscular and lean. I hear from a lot of people who tell me they want to get ripped, but they don't want to get as big as me. It takes a long time- years- to really build up a good foundation and look massive. Steroids are not always the answer.

You're really not on a heavy cycle, either. It seems fairly moderate to me, especially considering your height and weight. Still, I feel you should take bodybuilding as far as you possibly can naturally before you start anything else.  Going to extreme lengths for such a small goal is stupid. If you can discipline yourself to train very intense and heavy, and eat six times a day, seven days a week for month after month, you won't have to worry about taking pills and shooting yourself in the ass with Winstrol and Sustenon. Come on, man, all you have to drop is about 10 pounds to get really cut and could probably put on a solid 20 pounds of mass from a follow-up off-season diet with supplements.  Why take the risk just for that?

 

PHAT MUSCLE

I read about you being the best dressed IFBB pro, and I was wondering if you'd recommend some nice gear to train in. As far as clothes for going on the town, I've got that covered (as I'm sure you do). But l don't want to look like a damn fool in the gym wearing baggy clown pants. That shit is played out! I want to look tight in case any hot chicks check me out at the gym.  What you suggest?

Thank you very much for your compliment on me being the best dressed in bodybuilding. All my friends, everybody at Muscletech, knows how particular I am about clothes. I like to wear the best, man. It is just me. I'm married and not looking for any chicks, but I still gotta look good. I'm not just gonna start wearing Duckhead pants just because I've got a woman at home. I've got my pride! I always want to look sharp and I only wear the best brands in fashion. Even if it's just my gym uniform, I want it cut nice.

            For workout gear, I highly recommend a company that I'm now promoting- Phat Muscle. It's just coming out. You need to be looking out for us! We have kids' clothing, women's clothing, short sets, workout sets, tank tops and T-shirts- all kinds of great gear. I don't have all the details to give to you now, but look for it in the next issue.

And what are you doing in the gym checking out bitches? You have too much time on your hands, man. You need to get a job, get in the gym to train and get out of there. Now, if you see a bitch out on the road, then you can holler at her!

 

HEALTHY CHOICE

Dexter, I have a couple of questions I can't find answers to. One is about nutrition.  I know that for me to put on lean muscle, I need to eat one gram of protein per pound of body weight. How do I determine how many grams of protein are in one piece of skinless, boneless chicken breast, a piece of fish, or red meat?  My second question is, when do I start taking supplements? The supplements of choice are those from Muscle Tech. I'm 28 years old, 5-foot-9 and currently weigh 175 pounds. I think I'm 15-20 pounds overweight right now.  My schedule is:

9:00 am:        Wake up

1:30 pm:        Leave for work

2:30 pm:        Start work

5:30 pm:        Break

7:00 pm:        Lunch

9:30 pm:        Break

11:00 pm:      Off Work

I need a schedule for my meals and training. Can you help?  I'll do whatever it takes! Thanks from your fan in Jax, FL.

To answer your first question, if you are taking in about a gram of protein per pound of body weight, that's only 190 grams of protein every day. You shouldn't have trouble getting that much protein in each day, and a little extra wouldn't hurt you, either. So, how do you know how much protein is in each protein source? The best way to know of is to buy yourself a good calorie count book. All the information you need will be in there, from total calories, carbohydrates and fats in every type of food imaginable. I used to refer to one myself back when I started training seriously and counting my grams of protein.  Most calorie-counting books will include packaged food and restaurant information, as well. I do know that one large skinless breast equals about 25 grams of protein, which is equal to about one scoop of NitroTech.

I don't think you should consider yourself overweight. At your height and weight, you're actually pretty skinny! Once you start training seriously, all the baby fat will metabolize right off from the combination of eating properly and exercise exertion. If, after that, you really feel the need to take off more fat, just cut down on your food intake a little.

            You should schedule your meals about every three hours. Choose foods you can bring to work with you in a Tupperware container. If you're having trouble getting enough protein from regular foods, go ahead and start with a couple of NitroTech and MesoTech shakes every day. The meal replacement shakes or bars will add carbs, as well. For instance, if you're at work and don't get a chance to eat, the shakes would be a hell of a lot easier and faster to drink than trying to eat a meal. Go ahead and get on a good whey protein supplement like NitroTech right now, but I think you should wait a few months before trying any other supplements. Just go to the gym and train for at least two or three months to get your body used to working out and putting on natural size. Once you go into the gym for the first time, you're going to gain weight automatically, I don't care who you are. I gained at least 10 pounds! Once you gain those first few pounds, you will probably come to a halt and need to take it to another level. 

Looking at your daily schedule, I think the best time to work out would be before you go to work at 1:30. You have time to eat a couple of meals, work out, take your post workout shake and then get ready for work.

It's really cool to hear from a Jacksonville native! Come on by and see me where I train at World's Gym on Beach Boulevard. It would be great to talk with you. This gym really kicks ass! They've got a brand new line of Hammer Strength machines which are really, really nice. I think they've got the best equipment in town! World's Gym is really state of the art, with a big-screen TV and even small screen TVs on the bikes. This is enough to make anyone want to do cardio!  The dumbbells go up to 140 pounds, but I'm probably the only one in there lifting that kind of weight. The benches are really nice and the locker room is immaculate. There's even a TV in the locker room! Not only that, there are a lot of hot chicks in there, especially in the afternoon and early in the week. I am a happily married man, though. 

I'm usually in there with my training partner, Gabe Lopez. I try to work around his schedule. He's a personal trainer at different gyms and I try to get in there around 5 or 5:30 p.m. Anyone living in the Jacksonville area should be training at World's Gym on Beach Boulevard, because all the other gyms in the city suck! They treat you with respect and really value your business. It's a great gym for bodybuilders. When I visit different gyms, I can pick up on the atmosphere the minute I walk in the door. I know right away if it's a good place to train. If I don't get a good feeling, I just turn right around and leave. I think most pros and workout enthusiasts know what I'm talking about. You have to have a good vibe going into your gym to keep you motivated. Anyway, the invitation is open, so maybe we'll see each other.

 

WEAPONS OF FAT DESTRUCTION

I wonder if you can help me figure out where I might be going wrong. I am a soldier in Iraq working out four days on, one day off. I'm 28 years old, 5-foot-5 and 185 pounds. I use the MuscleTech stack of NitroTech, CellTech and Hydroxycut. I have been keeping my carbs at a moderate intake with high fat and protein, but low saturated fats. My intensity is high and my split is as follows: 

Day 1:                        legs, abs

Day 2:                        chest, biceps, 15-minute run

Day 3:            back, traps

Day 4:            shoulders, triceps, abs and 15-minute run 

I'm looking for a smaller waist and a more chiseled appearance. What changes would you suggest?

I'm glad to hear that you're using Muscletech. At 5-5, your weight of 185 sounds on the heavy side unless you're carrying a lot of muscle. I recommend dropping your fat intake. Even though you are consuming low saturated fats (good fats), you still need to drop the level down, in my opinion. 

I would also suggest that you drop your carb level down and do your running on an empty stomach in the morning. Hopefully, you're not in a regimented army-type cardio training where they tell you when you have to exercise. The most effective time for cardio is in the morning before you eat.  You'll see more fat-burning results when you're in a fasting state. Your body will lean toward using stored fat to fuel the workout rather than using carbohydrates. The opposite is what happens if you do cardio later in the day. 

Keep on using the Hydroxycut and you should be fine. You have a pretty good training routine. Just make sure you're getting in about 250 to 300 grams of protein, or maybe even a little bit more. Drink plenty of water, too, since you are literally out in the middle of the desert and can become dehydrated before you realize it.

Stay safe, buddy. God be with you guys and ladies over there. I take my hat off to you. Not everybody has the balls to go there and make the sacrifices you are making for your country. I have a friend named Shawn over there right now, and I think about him a lot.

 

SIMPLE PRIORITIES

I want to do a workout in the morning and in the afternoon. How should I set up my daily split? Is there anything I should do or take to help myself get ready for the afternoon session?

First, you need to prioritize and break the two daily training sessions up according to how you respond best, how well you recover and what body parts need extra focus to improve development. Since you will be more refreshed and energized in the morning, use that session to work your larger, high- demand body parts. For example, if you are focusing on legs that day, work on your quads in the morning and hamstrings in the afternoon session.

            A lot of pros think the split training is a great way to work out. Everybody is entitled to their own opinion, but personally, I want to get in and out and not worry about coming back. I don't want to stay in the gym all day! Now, some people are real gym rats- they love hanging out, talking and training for three or four hours at a time. But that's just not my thing. Realistically, not many people have the time to go to the gym twice a day. I think if you bust your ass on the basic movements, keep your workouts to an hour in length and split your body parts up over three to four workouts a week, you'll put on just as much size as you would with these fancy split routines.

If you're going with the split routine- I do suggest trying it out at least because you never know how well it'll work with your body- use the prioritization method I outlined here. If the daily split routine doesn't work like you want, try my routine.

 

BAD LUCK BACK PAIN

Hey Dex, I'm 16 and lovin' the gym, lovin' life. Lately, things have been going really good in school and at home, which I must admit I'm not accustomed to. Anyhow, just when things are looking great, I've run into a bit of a snag. After what feels like a good chest day, I find that when putting the weights back, I get a sharp pain in my back as if there's a tendon that can't support the weight I'm lifting up to the rack. I'm worried this may turn into something serious. Do you think I should take off a couple of weeks? I will do anything it takes to keep myself 100 percent injury free.

Basically, you have two choices here. The first and smartest choice is to go to the doctor and have yourself checked out. If you don't want to do that, then I definitely suggest you take at least a week off from the gym and do not try to train that particular body part until it's healed. You may also want to use some type of pain reliever- like Ibuprofen- to help reduce inflammation.

It's a weird thing that you don't feel anything during the chest movement itself, but only when you pick up and rack the weight. I can't explain it, but I've experienced similar things myself, usually when I'm in a certain position doing deadlifts. Fortunately, it's never hurt to the point that I have to go to the doctor.  By the way, I've noticed a lot of benefits from doing deadlifts, even pre-contest.

At your age, you'll want to watch this carefully and be sure you don't develop a back condition that will plague you for the rest of your life. Be smart, train smart and listen to your body. There's nothing to be worried about if you take time off from training. Muscles have good memory. Don't worry about dropping a bunch of weight. You might lose a couple of pounds, but due to the muscle memory, I promise you it will come right back.

 

THE BIG PICTURE

  I'm 5-foot-10 and weigh 190 pounds and right now I'm bodybuilding for recreation. I stay away from junk food and drink three protein shakes a day. Each serving has 60 grams. I also take EAS Creatine HP, Pinnacle Andro Poppers, Growth Poppers and ZMA. I train four days straight, Monday thru Thursday. I'd like to spread it out more, but that's all my schedule allows.  I never work out each muscle longer than 45 minutes to an hour. Do you suggest any changes to my supplement stack? I don't want to add any steroids, but I'd like to add a good testosterone booster because I really want massive muscle gains and strength. I'm new to using a supplement stack, so I'm totally open to any recommendations. I'm determined to get close to the awesome condition you and other pros have. I know it takes a lot of dedication and motivation.  

It sounds like you are really taking this seriously. That's great! I'm glad to see that you have your supplements in order. I notice that you put a lot of emphasis on testosterone supplements, but you should really step back and take a long look at this. 

First of all, make sure you're doing the right thing through your training and your diet. Now, I'm not saying that supplements are bad. Rather, you need to have all aspects of the bodybuilding lifestyle in order to make the most of your time and effort. It's good that you're getting in 180 grams of protein per day just from your protein shakes. In addition to the 180 grams from supplements, you have to make sure the rest of your diet is high in protein, carbohydrates and some fats. You should be eating steak, eggs, chicken and fish. Depending upon your metabolism, a little junk food won't hurt, especially when you are putting on size. If you have the metabolism to support a high caloric intake, that's fairly anabolic in itself. 

Your training sounds pretty squared away. Four days a week, one hour at the most, is excellent, but make sure you're doing enough sets. Some people think they have to train the Mentzer high intensity way, but that's not true. Just be sure to include the compound movements that are really heavy, and keep your reps between six and 10, depending on the body part. 

Above all, you must realize that you're bodybuilding recreationally. With the way the other pros and I look, you have to understand that we are genetically gifted- superior to probably 99 percent of the people in the world.  When we step on stage at the Olympia, you're looking at the very best mankind has to offer when it comes to the male physique. Don't get me wrong. I'm not saying we are better people, better athletes, that we train harder, or even that we care more about bodybuilding than you do. That is not the case. The bottom line is that we were born to do well in this sport. Bodybuilding is something you have to be consistent with. If bodybuilding has become a real serious hobby for you, make sure you're training hard and eating properly before getting into different supplement stacks and all that.

You know, this is a question I get a lot. People look at supplements as a breakthrough to get beyond a plateau, but I like to think of supplement use as the middle tier in a pyramid. You can't get to the peak of the pyramid without having a good foundation. Take all this to heart, but don't think you can't make the gains you're looking for. Even if you don't ever look like me, or Jay Cutler, or Ronnie, you can still positively transform everything about your physique, and at the same time, raise your own self-esteem. Years from now, when you're an old man, you'll be patting yourself on the back for taking good care of yourself at such a young age.

 

GRAND CHAMP

I'm gonna give it to you straight, dawg. I'm 5-7, 180 pounds. However, I'm carrying about 30 percent body fat- all in the gut! I need to drop the fat and definitely build up some muscle. Weighing 180 pounds isn't so bad, but the 30 percent body fat sure is! What to do, what to do? I just started lifting and I hit about one body part a day. I just want to ensure I'm on the right track. By the way, DMX's new album is off the hook, don't you agree? I think he's punking out his fans by quitting the rap game with this last album, though. Holla!

Man, at 180 pounds and 5-7, you either have a poor metabolism, or you've been eating a lot of junk food and living a very sedentary lifestyle up until now. Maybe all of the above. You'll never really know what type of metabolism you have if you're eating poorly and sitting on your ass, playing Playstation II all day long. You made the right move by writing to me.

A 30 percent body fat level with all the weight in the gut is normal. Most males carry all of their fat right in the belly, like a grandpa, so you're really no different than other guys. The first thing you want to do is watch your diet. If you ever read this magazine from cover to cover (it's now 430 pages long), you're going to find a ton of different ways to train and to eat. There's plenty of good guidance in MD. If you ask me, I would definitely say that you should take in around 250 grams of protein per day, spread out over six meals. Keep your carbs fairly low, between 100 and 150 grams per day, and keep your fat low, as well. Learn to read the labels on foods. You are new to this and probably don't realize that there are a lot of hidden carbs in a ton of different foods. I suggested to another reader he should get a calorie counter book, and that would be a good idea for you, too.

 As for lifting weights and focusing on one body part per day, try to work out three or four times a week where you'll be working on more than one body part per day. Learn the basic, old-fashioned compound movements. Find somebody who works or trains at your gym and ask him to help you. If he works there, it's his job! Have him show you how to squat, deadlift, do bench presses, rows, barbell curls, chin-ups, all the basics. 

Buy some training videos and study them. Read all the back issues of MD that you can and try to digest everything so you can lower this 30 percent body fat. Of course, one great way to burn fat is to do cardio in the morning.  Like I've mentioned to other readers, 30 or 45 minutes of cardio in the morning before breakfast is ideal. 

The main thing is to stay consistent, because this is going to be a major lifestyle change for you. If you stick with it, you should expect to lose a lot of body fat very quickly. Most obese people will see a dramatic decrease in body fat when they start training and improving their nutrition. You are technically obese, but don't get depressed about it. Just be consistent in your training and enjoy it.  If you don't have fun, you're more likely to quit and revert back to your old lifestyle. It might help to find a companion to work out with so you can encourage and support each other. You can set goals and have a little competition between yourselves. 

Pick one day a week to have a cheat meal, but take advantage of all the sugar- free food on the market now to satisfy your sweet cravings. I eat sugar- free Popsicles all day long, man. And, don't forget the cardio. If you don't have a machine at home, just walk around the block! 

You might also give MuscleTech's Hydroxycut fat burner a try. That, combined with the cardio, low-carb diet and hard training will give you immediate results. It'll be like a sledgehammer hitting a brick wall. The brick wall eventually won't be able to handle the pressure anymore and your body's just going to freak out by losing all its body fat.

The new DMX album is definitely the hottest thing out right now. I don't think he's cheating his fans by not doing any more records. A lot of people are under the conception that all the rappers you see on videos make a lot of money. That's not true. In a way, they're like pro bodybuilders. The top dogs make all the money, unless you are lucky enough to sign a good deal. Having fame is good for a while, but if you're not making the big money you should be making, it starts getting to you. I've seen it happen. I was watching an interview with DMX the other day, and believe me, we've got it easy compared to guys like him! Promoters pay for us to go on trips or tours, but guys like DMX have to pay their own way for everything.

            If X has an opportunity to make more money doing something else, I think he should go for it. I would! If I find another sport I'm good at or another job opportunity comes along that allows me to make more money, hell yeah, I'd go.  I've been in this sport for a long time. Even though I firmly believe in giving 100 percent to bodybuilding, sometimes having to go to the gym all the time and watch my diet gets old! When Lenda Murray left, she didn't want anything to do with bodybuilding- nothing!- until she was read y to come back. Nobody saw or heard from her for years. I'm guessing she got sick of all the nonsense, too.

Bodybuilding will always be a part of my life and I'll always work out.  That's just my nature. I've been an athlete my whole life. Trust me though, there are a lot of pros that can hang in contest after contest for a long time, but they finally get burnt out and have to take a month or two off. Getting on a diet, doing all these shows- man, to be honest, I get tired of all that shit. But it's something I have to do in order to make money, take care of my family and live comfortably. Now that I have a great endorsement from Muscletech and MD, I can do it the way I want, but the sad thing is not many pros have the same thing going for them.

 

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