Questions And Answers!

Timothy Kelly's e-mail questions and answers.

How many grams of glutamine a day and how do I spread it out for the day?

I would recommend about 20 grams of glutamine a day. To spread this out my advice is to take 5 grams in the morning, 5 grams right before your workout, 5 grams right after your workout, and then 5 grams at night.

When working out the biceps, what kind of exercises should be done along with the amount of sets in each exercise and reps?

I would recommend doing only 9 - 12 sets with 4 exercises. Some of the types of bicep exercises you can do are barbell curls, preacher curls, cable curls, concentration curls, hammer curls, EZ-bar curls, dumbbell curls, and incline dumbbell curls. I think you should do something such as:

  • Barbell Curls - 3-4 sets of 8-10 reps
  • Preacher curls - 3-4 sets 8-10 reps
  • Dumbbell curls - 3-4 sets of 8-10 reps
  • Hammer curls - 2 sets of 15 reps.
  • Then possibly the next week later switch the exercises and do something such as:

  • Ezbar curls - 3-4 sets 8-10 reps
  • Concentration curls - 3-4 sets 8-10 reps
  • Cable curls - 3-4 sets 8-10 reps
  • Hammer curls - 2 sets of 15 reps.
  • Barbell Curl w/ Audio (Help Video) (3.13 MB, 34 sec, Mpg)
    Dumbbell Curl w/ Audio (Help Video) (3.89 MB, 44 sec, Mpg)

    You'll have an exercise where two arms are involved, two different types of one arm exercises that are in different positions hitting different areas of your bicep, and hammer curls to hit the outer part of the arm each week. By changing the exercises every week you wont get bored doing the same thing over and over.

    I have been lifting weights for about 6 months now, and have never taken any supplements. My friends think that I should most definitely take some type of shake supplement when I am lifting weights so that my body has the proper amount of vitamins, minerals, and protein. They have mostly told me this because I have lost quite a bit of weight in the past eight months or so (60 pounds) because I have been eating a lot less and eating healthier / exercising to get into the Police Department. They have also told me that creatine is a great way to help you up your performance in weight lifting. They have pointed me towards the pro complex powder supplement, because of it's low price. My friends have also told me that Phosphagen HP is a great creatine supplement to take.

    Should I try any of these products? Should I even try any supplements at all? Any suggestions on what I should take instead? My main goal is not to have muscles bulging all over the place, but I just want to get rid of this excess fat (mainly around my chest and stomach that I haven't been able to lose with just losing weight and lifting ) and fill these areas with more tone muscle so the shirt can finally come off. I would like to gain some muscle weight and strength so I don't look quite as scrawny as I do, but I'm not looking to gain back a great deal of weight because I had to try so hard to lose it in the first place.

    Creatine is a great way to help your performance in weight lifting. However you need to make sure you do not have or even had any kidney diseases before even touching the stuff. Phosphagen HP is fine to use. Another product that will work is called Hydroxycut. It is good to use in order to burn any body fat that you might have which will also help you get rid of the fat in your stomach and chest. Now if you don't want to get super big just don't eat protein foods every 2-3 hours. Eat 3 meals regularly while watching what you eat of course. Cardio for 30 - 60 mins 3 - 5 days a week will also make it easier to lose body fat. Just make sure your heart rate is at 65-70% of your maximum heart rate. Take 220 subtract your age multiply by .65 and then again by .70 and you'll know exactly where your heart rate needs to be.

    Should I go through the process of taking the creatine, or take the shakes 10 mins after twice a day? Like once before I work out, and once after? What if I dont work out that day, do I still take both of the shakes? Do you suggest going through the load period of the creatine? If so, should I continue to load even if it's a day I don't workout?

    You got the process right but its not twice a day its once a day and thats after the workout. From my experience I feel better results taking it after the workout not before. If you don't workout that day then take the creatine in the middle of the day 10 minutes before you plan to begin your protein drink. Loading is recommended only if you're starting it for the first 5 days it tells you on the label how to load properly take 5 grams every 3 - 4 hours depending on how many times you need it for the first 5 days. Even if you're not going to workout do the loading anyway. After that just once 5 grams after the workout. Don't take the creatine in water take it with grape juice if you can.

    I only plan on working out about 2-3 times a week, so the other days I will be running (to get into shape for the police department). So even on days that I don't workout I should take the creatine? Or only take it only on the days I work out?

    Take it everyday no matter what. You'll see results in 4 weeks or less guaranteed.

    During football season, I want to continue to lift. Could you give me some tips. I currently lift heavy with low amount of reps. I base my lifting off of the BFS system, and i've had some awesome gains from it. I'm pretty big, and i've bulked up massively in the off-season. I'm about 6'5 now, went from 225 to 260. My weakness is my bench press. I'm also 16 years old.

    After football season:
    Max bench = 160
    I never max squatted but I was probably around 225-250 or so.

    Now: Last time I maxed out was 225 bench, but I can definitely can do more than this now since it was like 2 months ago. I just max squatted 405 last tuesday. Max dead lift is around 365.

    During the season should i go with high amount of reps / less weight so i cant have the possibility of injuring myself?

    During the season you can lift. Just don't go nut's with it. Focus more on doing sets of 6 - 10 not worrying about the weight so much because you wont risk injuries doing it this way. A season for you is about 2 or 3 months. So you're really not missing out so much. Lifting heavy with low reps is fine during the off season. Here is what I want you to do. This week do all three exercises like this:

    6 sets - 12 , 5, 4, 3, 2, 1

    By the end of the week 1, I want you to give me the numbers. So it is important you record the amount you did. From there I'll give you something to do for the rest of the off season. I would say since you have only 2 months left you're bench can go up 10 more lbs and the squat and dead lift can go up another 20 or 25lbs. See you in a week

    I'm starting to cut now to try to get my body fat to around 10-15%. Can you give me some advice on what I should be eating more of and what I shouldn't be staying away from?

    You should be into the types of foods that are mostly protein like Isopure, Whey protein, Designer protein, Myoplex, turkey, chicken, tuna, fish, lean meat, sirloins. You can even add some green vegetables in there and maybe a fruit or two for breakfast. As far as what to stay away from try to avoid anything that has tons of carbohydrates, sugar foods, and fatty foods, like potato chips, hot dogs, pizza, ice cream, gelattis, french fries, anything that has tons of syrup on it, any bread with the exception of wheat bread. You want to keep a balanced diet mostly protein with as few fats, sugars, and carbs as possible. How you eat is the main part towards bodybuilding.

    Where do the amino acids come from is it in glutamine?

    Amino acids are in glutamine. Amino acids are a building block of protein. They come from protein the rich sources like meat, fish, any type of dairy product, and vegetables. Some of the types of vegetables would be peas and grains. There are products that say they have a large quantity of amino acids but come from a weak protein source. An example of that would be milk.

    What kinds of glutamine do you recommend?

    L-Glutamine and Prolab Glutamine Powder wold be the two best kinds of glutamine to take.

    Does EAS Betagen contain glutamine?

    Yes it does. EAS Betagen contains glutamine.

    When doing exercises what is the minimum and maximum amount of reps to do in a set for a bodybuilder?

    The minimum amount of reps that should be done in a set is 6. By doing at least 6 you'll be able to make progress. But keep in mind it doesn’t only have to be 6 it also has be controlled and done correctly as well. As far the maximum goes 15 repetitions is enough. However it can go up to 25 reps for exercises that deal with the forearms and calves.

    When I do shrugs with a barbell I can get 315 for 32 reps easily. Is that too many reps in the set. Should I continue with it or should I stop doing it?

    There is really nothing wrong doing 315 for 32 it just means that 315 is extremely light for you or what I like to call "feather weight". I would say that you don’t really need to continue doing 315 for 32. Just focus on doing heavier weights. The weight area where you can get a minimum of 6 and a maximum of 15. If you can get 15 and feel you can do more than that then continue with the set but also realize that weight is now considered to light and is not necessary to use anymore.

    I read your article's you put on the bodybuilding site called football training a must read for players. It says that you can get people to move up 50lbs on the bench and 125lbs on the squat and dead lift within one off season. So if I do what you recommended with only maxing out February and August by doing sets of:

    12,5,2
    4-6 sets of 1 plus
    Doing the 15,10,3,3,3,3 one week
    12,5,5,5,5 the next week it will move me up that much for those three lifts?

    Whats an example of how it worked meaning how well did the best person that did this routine do?

    If you do exactly what I recommended yes it is a guarantee that within one off season you will move up 50 on the bench and 125 on the dead lift and squat. Buts that’s the minimum you'll go up because other people can go up to as much as a little more than double that over 100 on the bench and over 250 on the dead lift and squat. An example would be this. The best kid that did this at age 17 just this past year started off with these numbers on the first day of training with 1RM. A bench press of 200, a squat of 355, and a dead lift of 300. After that one off season his results were a bench press of 305, a squat of 575, and a dead lift of 525. He moved up 105lbs on his bench, 220lbs on his squats, and 225lbs on his dead lift within one off season.

    Is there a way to get diamond calves like Samir Bannout the 1983 Mr. Olympia?

    Yes there is. To hit the outer part of the calve point your feet in at a 75 degree angle. To hit the inner part of your calve point your feet out at a 105 degree angle. Do about 2 sets of 15 for both feet pointing in and feet pointing out.

    How many times a week would you do cardio and how long would you do it for?

    When I do cardio I go on the treadmill for a minimum of 3 days a week and a maximum of 5 days a week. The amount of time it is done is a minimum of 30 minutes and a maximum of 60 minutes. Try to however make it no more than 45 minutes.

    Is doing back one day followed by biceps the next day a good idea?

    No, it is not because when your doing the back your biceps are involved and by doing biceps the next day your not giving the biceps enough time to rest. I would suggest doing one of these two things. Either doing back and biceps on the same day or if you cant do that keep back and biceps a good 2-3 days apart from each other.

    When doing a pull down people say don’t wrap your thumb around the bar instead keep the thumb placed next to the index finger are they right and if so whats the difference?

    Yes when doing a pull down keep the thumb next to the index finger and do not wrap the thumb around the bar. The difference is when you don’t wrap your thumb around the bar you're getting a progressive workout for the back. If you do wrap your thumb around a bar you're doing mostly you're forearm. You will see and feel a difference by not wrapping your thumb around the bar.

    What kind of diet do you eat for the day as well as supplements taken?

    During the day I will have 2lbs of boars head oven gold turkey, 4 servings of milk, 1 fruit salad, 1 vegeatable salad, and 1 - 2 servings of pasta. The only supplement I have is creatine. Being a 230lb 20 yr old man I try to get a minimum of 230g of protein to a maximum of 345g of protein. I try to have as little fat as possible as well as sugars. With carbohydrates I try to get no more than 150g a day but at least 100g. It is a recommeneded diet by me because it has helped me lose approx 20lbs in the last 6-8 weeks.