Q & A With Clayton South - June 2005.

Find out what Lee Lebrada is up to these days, if Nolvadex really works to eliminate gynecomastia, if you should do cardio before or after weight training and more...

[ Q ] I liked the " Where Are They Now" article you did on Robby Robinson. It was interesting, and it got me thinking. Lee Labrada has always been a hero of mine. What's he doing now that he's not competing?

    A. Even though Lee is no longer competing as a professional bodybuilder in the IFBB, he's as busy as he's ever been.

    As you probably know, Lee is the CEO and founder of Labrada Nutrition. When he founded Labrada Nutrition, he had one purpose in mind: to make Labrada Nutrition "The Most Trusted Name in Sports Nutrition."

    In the past six years, Lee has been hard at work, keeping this commitment to bodybuilders, making this goal a reality. He independently tests each batch of his product (both raw and final) and lives up to his commitment: "If it's on the label, it's in the box."

    Today, Lee's company has an impressive line of products, many of which are unique to his company. His product line ranges from muscle-building protein powders like ProV60, to unique post-workout anabolic stimulators like Humanifort and the scientifically formulated pre-workout drink SUPER CHARGE!

    In addition to running his company, Lee works hard to educate his fellow athletes, and he does this by publishing his weekly online Lean Body Coaching Club newsletter. Every week Lee publishes straightforward, scientifically-based no-nonsense information on how to get lean and how to stay healthy.

    The bodybuilding industry has been abuzz for a while now with speculation that Lee has written and will be releasing a new book. While most of the talk has been based on rumor, and while information from the Labrada camp on possible projects has been tightly controlled and released to only a few select people (of which I am one), I can confirm that Lee will be releasing a new book on June 15th. And, I can say that THE LEAN BODY PROMISE will be one of the best bodybuilding and fitness books to ever hit the market.

    As usual, Lee brings his usual straightforward, no nonsense, work-hard ethic to the book, and throughout he book he challenges each of us to be the best we can be. Most importantly, he gives us the information we need to get motivated and stay on the path to success. Lee says "Most people fail for two reasons. Either they start out with the wrong information or they can't sustain motivation. With The Lean Body Promise, I'll give you the lean body success equation that will guarantee your physical transformation. I'll equip you with the right information and teach you how to sustain motivation."

    So, as you can see, although Lee is no longer competing as a professional bodybuilder, he is as busy now as he has ever been. His heart is still in the industry, and he's working hard for his fellow athletes.

    For more information on Lee's new book, sign up for updates here.

[ Q ] Do you think Nolvadex really works to eliminate gynecomastia? If so, how long should I take it for?

    A. Gynecomastia is a condition that occurs when the bodies balance of testosterone and estrogen is disrupted and moves toward estrogenic conditions. The result is often a buildup of fatty tissue behind one or more nipples in the pectoral region of the body. Gynecomstia can result from environmental contaminants, medical conditions (including testicular cancer) or dietary influences.

    Gynecomastia is a common condition in men, and typically occurs in pubescent males and in men in their late thirties. The hormone levels of young men are constantly in flux as hormone levels normalize and these fluctuations, coupled with eating habits, will determine body fat storage or muscle gain.

    In older men, the metabolism slows and anabolic hormone levels begin to decline. As the metabolism slows, the body becomes less efficient at using calories for energy (burning calories), and any excess calories that not used to meet energy needs are usually converted into glucose and stored as body fat. This situation is made worse by declining testosterone levels and subsequent rises in estrogen.

Don't Let Your Metabolism Fall!
These are the top ten ways you can boost your metabolism and keep it high - even through Fall.
[ Click here to learn more. ]

    Nolvadex (tamoxifen citrate) is an estrogen agonist / antagonist that blocks the action of estrogen by competing for receptor sites responsive to its effects. It is often used to treat breast cancer, but it does have some scientific backing for the treatment of gynecomastia because of its beneficial effects on testosterone levels (it may also help build muscle tissue).

    For the treatment of gynecomastia, Nolvadex is usually taken in daily doses of 10mg-30mg for a period of eight weeks.

    It's also fairly cheap, with the current black market price being between $1.50 and $2.50 per tab.

    While the science shows that Nolvadex use for the treatment of gynecomastia sometimes works and sometimes doesn't, I've known guys who used Nolvadex to successfully treat gynecomastia. Other people I know have tried drugs like Clomid with the same aim, but Nolvadex seems to do a better job of treating gynecomastia without having to go under the knife.

[ Q ] I exercise in the morning and wanted to know: should I do cardio before or after weight training?

    A. Performing regular cardiovascular work in addition to weight training is critical for getting maximum results in the gym and maintaining your long-term health.

    Cardiovascular exercise not only promotes long-term heart health, but it keeps you lean, prevents hypertension and helps to deliver more oxygen to your working muscles. This means that cardio will give you better endurance (you'll be able to lift more weight for longer periods of time), and you'll recover more quickly from exercise. In short: you'll get better results when you do cardio compared to when you don't.

    But, you have to have a goal in mind to make your cardio sessions effective. As with everything exercise-related (i.e. lifting, eating, recovering), you must ask: What results do I aim to achieve by taking this action? What is my goal?

    The time of day that you do cardio (pre or post training) will depend on you goal.

    Is your goal to burn the most amount of body fat? Is your goal to warm-up your joints and muscles? Is your goal to flush lactic acid from muscle tissue, thereby speeding recovery?

What Are Your Goals?
>Lose Fat
>Build Muscle
>Improve Energy

    In the first situation (i.e. maximum body fat burning), performing cardiovascular exercise on an empty stomach (after taking BCAA's and a small amount of protein) in the morning is best, as blood-glucose levels will be low, muscle glycogen will be depleted, and the body will be forced to turn to existing body fat stores for energy.

    In the second situation (i.e. to warm up joints and muscles), doing five or ten minutes of cardio prior to a heavy lifting session (i.e. compound exercise movements like squats, deadlifts and bench press) is best to prevent injury and promote flexibility, maximum muscle contraction and dynamic flexibility.

    In the third situation (i.e. lactic acid flushing and recovery promotion), cardiovascular exercise is a tool that will enhance your muscles ability to utilize oxygen and remove lactic acid efficiently, thereby promoting recovery and reducing the likelihood of DOMS.

    Again: Why do you want to do cardio? What is the purpose of your activities?

    If you know your purpose for doing cardio training - your goal - you can best incorporate your cardiovascular training sessions in with your weight-training session, and thereby get maximum results for your efforts.

[ Q ] Do you know about the drug Primobolan? I have read the risks are lower and it doesn't aromatize. Have you ever heard of anyone doing a primobolan-only cycle with good results?

    A. Primobolan is a drug that's used primarily in the pre-contest phase because of its safety profile and because of its muscle hardening effects.

    Primobolan is very popular because it is effective and because it's safe and cheap. While Deca-Durabolin is, in my view, a steroid that can't be beat in terms of results seen / safety profile, I think that Primobolan is the best injectable steroid to use in the event that genuine Deca-Durabolin isn't available.

    While Primobolan is usually stacked with another drug like Sustanon 250 or Dianabol, it can be used on its own and you'll still get good results if you train and eat right.

    A conservative dose of Primobolan is 200mg per week. In terms of steroid use, this is almost nothing, but you will discover the dosage that is right for your body as you become familiar with the drug and its effects.

    The good thing about Primobolan (aside from its safety profile) is that, as a steroid, its dirt cheap. A 100mg ampule will run you about $17 USD (the exact price will vary depending on where you live and the local black market conditions in the area). Its cheap price and excellent safety profile make Primobolan an ideal "starters steroid" for those looking to use steroids for the first time.

    Side effects of using Primobolan can include acne, and increased hair growth. While down-regulation of endogenous testosterone production is always a concern with any steroid, just make sure that your PCT (post cycle treatment) plan is appropriate to avoid the crash usually seen with improper steroid usage. Also note: the lower the dosage, the smaller the muscle gain, but you'll also lower the risk and the associated side-effects.

    In any event, Primobolan is a great drug. If I were more motivated to actually train seriously and consistently, Primobolan or Deca-Durabolin would be my injectable steroids of choice. As for me, I'm into the science side of training and supplementation, but that doesn't mean you can't experiment for yourself and use this drug while busting your butt in the gym. Just be safe.

    Good luck!

[ Q ] I want to start lifting weights and my doctor (who is a sports therapist) has given me the go-ahead. My chiropractor, on the other hand, has told me to proceed slowly. But, I don't want to wait to start lifting and making gains. Should I listen to my doctor and start right away, or easy my way into it as my chiropractor suggests? Who is right?

    A. Weight training can be a great way to relieve stress, improve your health, and live longer - but only if it is done correctly. Injury and health complications can result if weight training practices are not correctly executed.

    While the advice you've been given can be confusing as a beginning bodybuilder, both your doctor and your chiropractor are correct: you should both go ahead with training, AND also proceed slowly.

    Because there are a limited number of diseases and physical afflictions, doctors often treat many patients daily for the same (or related) conditions (eg. colds, flues, repetitive strain injuries, bacterial infections, etc). When this happens, the doctor may shorten the length of the advice given to each patient to both increase the efficiency of service and relieve the stress and boredom that may result from explaining the same medical condition and its treatment options hundreds of times daily.

    Unfortunately, while doctors and medical professionals may understand the abbreviated explanation of a undesired health complication, patients without training or experience can be left in the dark. So, I will give you my interpretation of the advice given to you (as you relay it to me) by your health practitioners.

    As I understand it, your doctor (the sports therapist) advice to begin weight training is based on the benefits that can come from correctly executed exercise.

    The Benefits Of Correctly Executed Exercise Can Include:

    • Increased energy
    • Decreased body fat
    • Increased lean muscle tissue
    • Improved immune system function
    • Slowed ageing
    • Improved flexibility
    • Improved thinking ability
    • Improved moods
    • Improved quality of life

    As I understand it, your chiropractors advice to slowly ease into weight training is based on the harms that can result from incorrectly executed exercise.

    The Harms Of Incorrectly Executed Exercise Can Include:

    • Muscle tears / strains
    • Joint pains / sprains
    • Nerve problems (pinches, inflammations, etc)
    • Spinal misalignments (subluxations)
    • Suppressed immune system function and reduced organ efficiency
    • Muscle aches caused from improper muscle firing patterns (bad exercise form)
    • Strength imbalances caused from improper muscle firing patterns

    Done correctly, exercise can be a virtual fountain-of-youth; done incorrectly, exercise can adversely impact health and accelerate ageing.

    So, while your doctor correctly identified that exercise can be beneficial, your chiropractor correctly pointed out that you should ease slowly into it. With the advice of these two professionals in mind, I recommend taking the middle approach: exercise, and learn as much as you can as quickly as you can. Once you master a subject or a concept of exercise, investigate how best to immediately apply it correctly.

    Hire a personal trainer if you don't want to spend hours reading articles on internet websites or in magazines. If you do hire a trainer, be sure that you ask detailed questions about their work history, ask for a list of satisfied clients, and also ask about their qualifications (and the telephone number of their certifying organization so that you can verify that they are a member in good standing). Be sure to also ask for a detailed list of satisfied clients.

How To Choose A Personal Trainer.
The type of trainer you want to hire is a trainer who is committed to be involved in guiding you to a better self. What is a good trainer?
[ Click here to learn more. ]

    Subsequent to this, be prepared to ask them detailed questions of a technical nature, to which you already know the answers. The more detail the person is willing to provide the better.

    If a potential hire is willing to provide detailed answers on demand, it shows a willingness to be open and helpful, and it also shows that they are technically competent. And, remember: you get what you pay for, so always go with the trainer who knows more, even if their prices are at the top end of your budget, and even if their personality isn't the best. After all, you're not paying them to be your pal; you're paying for results, so make their technical knowledge the deal-maker or deal-breaker.

    To summarize: Learn as much as you can, and increase your activity level commensurately with your learning. If you're unwilling to learn, hire the help of a qualified professional and proceed under their guidance.

Come back next month to see your questions answered! From steroids to supplements to sexuality, workouts to weight loss and more, the answers you want are here!


The information provided in this publication is for educational and informational purposes only and does not serve as a replacement to care provided by your own personal health care team or physician. The author does not render or provide medical advice, and no individual should make any medical decisions or change their health behavior based on information provided here. Readers are encouraged to confirm the information contained herein with other sources. Readers and consumers should review the information in this publication carefully with their professional health care provider.

The information in this or other publications authored by the writer is not intended to replace medical advice offered by physicians. Reliance on any information provided by the author is solely at your own risk. The author does not recommend or endorse any specific tests, products, medication, procedures, opinions, or other information that may be presented in the publication. The author does not control information, advertisements, content, and articles provided by discussed third-party information suppliers.

Further, the author does not warrant or guarantee that the information contained in written publications, from him or any source is accurate or error-free. The author accepts no responsibility for materials contained in the publication that you may find offensive. You are solely responsible for viewing and/or using the material contained in the authored publications in compliance with the laws of your country of residence, and your personal conscience. The author will not be liable for any direct, indirect, consequential, special, exemplary, or other damages arising from the use of information contained in this or other publications.

Copyright © Clayton South, 2005 All rights reserved.

Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted in any form, or by any means (electronic mechanical, photocopying, recording, or otherwise), without the prior written permission of the copyright holder and author of this publication.