Supplement Savvy: More Questions, MOHR Answers - 3-23-06!

The questions and answers posted here are about lowering your body fat, how long you should take creatine, zma and other supplements and more. Read on to see how the Doc responds.

[ Q ] Hey Chris, I have a question - I started at 230 lbs with 30 percent body fat and lost it fast. I was anorexic and bulimic and sick, and I got down to 160 lbs really fast in about 8 or 9 months.

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I am in college now and a lot smarter and in better shape - I weigh 190 lbs now, and have pretty solid muscle everywhere. My abdomen has a little bit of loose skin that keeps my abs from showing.

I train hard and am accused of steroids all the time because I am ripped everywhere except, well... my abs. I get accused that there can be no possible way I can be 8 percent body fat even though I have been tested numerous times because I have no abs.

My question to you is, is there any way to tighten your skin? My waist is about 34 1/4 inches, I'm 6 ft tall. I started wrapping my abdomen in saran wrap and riding the bike for 20 minutes to draw water out. Do you have any ideas?

    A: It's actually impossible for me to make too many recommendations without knowing anything about you, aside from your height and weight. Assuming your loose skin is from your diet, I'll make some basic recommendations there.

    Take a look at your overall diet - what types of foods do you eat? I always tell folks that you should shoot to have 90% of your diet and training perfect, meaning there is 10% room for error.

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    So, for example, if you're traveling and don't have access to your normal gym equipment and foods, those can factor into your 10%. Or, maybe you've been eating clean all week and want to relax with friends on Friday night... again, that falls into the 10%.

    However, the other 90% of the time should be clean eating... If your diet is reliant on high fat and high sugar foods, you need to make the switch to adding some fruits and vegetables, switching refined foods to whole grains (whole grain breads, oatmeal, oat bran, whole wheat pasta, etc), lean proteins (fish, chicken, turkey, etc), and healthy fats (walnuts, almonds, flax oil, fish, etc).

    This isn't all going to happen overnight, but these are the types of changes you need to reach your ultimate goal of physique change and, of course, health.

[ Q ] Could you kindly advise how long I should take these supplements for (e.g., 3 months on and 1 month off, or regularly, etc.) I know Glutamine, Meal Replacements (MRPs), and Whey Protein should be taken regularly, but not too sure about these other ones:

  1. Phosphagen HP
  2. Nitron 5
  3. ZMA/Tribulus Terrestis
  4. NO-Xplode (alternate between this and Phosphagen HP)

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I would really appreciate your response and would also like to take this opportunity to thank you for your great articles that you post on


    A: First, do you know which supplements you're taking that are working? Also, what is your diet like - no need to even talk about supplements if you're not following a sound diet and training regimen.

    Next, I always recommend folks start off with one supplement at a time, to determine if it is even working. When you suddenly start taking a million different things, who knows what's working and what's not. Now, assuming that your nutrition and training are top notch, I'll focus on those products.

    Phosphagen HP is nothing more than creatine with added carbs to enhance absorption. There is no data to say that you need to cycle creatine.

    I'm unsure why you're taking both Nitron 5 and NO-Xplode, since they are purported to do the same thing. ZMA is a zinc/magnesium product - no need to cycle, just like you wouldn't cycle a multivitamin product.

    Again, focus on nutrition and training first, and then consider supplements once you've really got both of those in order.

[ Q ] Dr. Mohr, I am from Pakistan. I've been reading your articles for some time, however I have some questions for you. I am a 25 year old guy, and I am overweight. I weigh 220 lbs, which is more than average.

I am 6 ft tall. My waist is 40 inches. I've been working out for 6 months. My only problem is I can't balance my diet. I wake up at 8:30 a.m. and I go to my office at 9:00 a.m. My breakfast is one hot dog or sometimes one burger. I don't do lunch and work out around 5:30 p.m. After my workout, I go back home and have my dinner - chicken or beef.

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I joined a gym two months ago and stopped going after one month. I left because I wasn't making any progress, but I look at myself and realize I need help with my body. I feel hungry in the afternoon, but ignore it because I want to lose fat - but then I am weak at the gym. What should I do?

Saudi Arabia

    A: Well, congratulations on getting into the gym! That's a first step that many don't take. You have to remember that while overeating will cause you to gain weight, you need to eat to have energy.

    hamburger So, figure out some foods you can have in the afternoon.

    I'm not very knowledgeable about specific foods that are common in Saudi Arabia, but try to consume foods that are lower in fat, higher in healthy carbohydrates, and protein.

    Chicken and beef are fine, like you mentioned; just make sure they are cooked without additional fat (meaning fried). I would also try to switch your breakfast foods. Hot dogs and hamburgers are both high in fat and are not the best first thing in the morning.

    Can you choose a cereal to consume with a fruit? Maybe eggs are common in your country? Those are a great source of protein and also very healthy. Remember, your body is like a car - if you don't fuel it properly, it won't move.

    Think of the fuel as foods; give the right ones to your body and you'll perform better in the gym and feel better about yourself. Don't get discouraged, just keep on moving ahead! Good luck.