It's not rare...it's only rare for it to happen when you are taking in normal amounts of protein and it spills over - this is a severe medical condition.

HOWEVER - when you are taking in MORE protein than your body will USE...it has two options - 1. store it 2. spill it

An average 200 lb man who doesn't exercise only requires and metabolizes approximately 25g protein / 2 hours. That means that at the end of a 16 hour eating day, that man would have consumed 200g protein total to maintain muscle mass and amino stores.

However, when exercise (especially muscular training) is present, that protein intake requirement goes up AFTER the exercise has been performed, and the time after that.

If that same 200 lb man exercises vigorously for 2 hours, he will require 60g protein immediately after the workout to properly recover and feed the muscles. In addition, the other meals after that will require more protein as well...approximately 35-40g protein instead of 25.


So for the daily routine eating every 2-3 hours. If a 200 lb man is very active (at least 2 hours exercise per day) he will require 320g protein instead of the 200g protein baseline.

Once he starts taking in more than 320g protein, the rest of it is most likely stored as fat, or wasted (either spilled or burned directly as energy). Do not forget that protein = calories as well, and excess calories in rather than burned will equal fat stored.

320g protein = 960 cal
200g carbs = 600 cal
100g fat = 900 cal

total cal for 200 lb man on a maintenance cycle = 2,460 cal (approx 2,500 cal)


If that man wants to cut, he will remove 150-175 of those carbs, to bring himself down to approximately 2,000 cal / day - which will still maintain muscle mass, but destroy fat two-fold (with glycogen depletion and caloric deficit).

If that same 200 lb man wants to bulk, he will increase his carb intake by approximately 100-150g carbs for a total of approx 400-450 more calories than maintenance.

hey there,

Aight so i am 18 , i weight 160 and i am 6.0 ,

I bench 225x1

I've been trying to get a 6 pac for a few month now , but my belly fat won't just give up.

I eat 6 meal a day and i workout 5 days/week

I'm also consuming creatine a multivitamine as supplement,

So , what could i do to get rid of this damn belly fat once for all.

your diet needs to be good (low carb high protein) and you need to do a lot of cardio

not exactly sure if the creatine is gonna give you any sort of change in appearance, so im not going to give advice and il let raynor take care of it

o hai

what's the best form of vitamin E available in the form of a supplement? (there's a lot of different sources that certain products use and contain... i'd just like to know which one is superior)

If you going on a solid program 6days a week, would it be good to lower during 1 week every 3 weeks ?

KickinWings is right . You need less carbs (less total calories as well obviously), more cardio, more exercise in general, and plenty of good fats (make sure u keep calories at approx 2,000 per day at your stats)

As far as creatine goes, you can stop creatine for the time that you cut because creatine retains water in the body giving you a semi-bloated look....go back on it during bulking.

NOW! Gamma E Complex (has all the forms of E you need in a single sup)

to lower what? Your question is hard for me to understand.

My reps , sorry forgot this word

number is reps is not necessarily a concern...except for the following threshholds:

<6 reps = powerlifting and strongman competitions

>20-25 reps = circuit training


The reason that true NUMBER of reps doesn't matter is because it is all about level of intensity. Arnold said it best in one of the early 2000's M&F issues - "when you stop counting your reps, and lift until you physically can't do any more (failure), you are now learning to become a bodybuilder."


However, as I said before, the two threshholds above are the differences - so to address your question more thoroughly - you must decide What your goals are.


If you want to be a powerlifter, you will perform 3 weeks of <6 reps power-lifting style exercises...with 1 week of hemovascular (forced reps, tons of sets, lower weight)

If you want to be a bodybuilder, you will perform 3 weeks of as many reps as you can sets, with drop sets, breakdowns, very little rest between exercises (medium/high weight to challenge yourself)...with 1 week of muscle confusion on totally different exercises, pacing, weight, etc.

If you want to just be in good physical health and physically fit, try 2+2+1 (2 weeks powerlifting 2 weeks standard training and 1 week of circuit training). Circuit training is essentially where you will pick a circuit for which to lift, for example say you pick 8 exercises. You will then move along the circuit performing the exercises one after the other WITHOUT stopping. You will repeat the circuit approx 4 times only taking breaks between circuits.


Anyway, there are your selections and explanations.