I'm so glad to hear you've been reading our advice and hopefully we've provided you with some useful information.  In order to gain muscle you do have to eat more calories (yes, sometimes even 18-20x your bodyweight) but the goal is to have your body use those extra calories to build muscle and not fat.  If you are eating well (complex carbohydrates, lean proteins, and healthy fats) and strength training you should build muscle and not fat from those calories.  On the other hand, if you are eating extra calories and not working out consistenly, your body has no choice but to store them if they are not burned for energy.  As far as protein too much can be a waste so try to stick to the right amount for your weight (up to 1.3 grams per kilogram of body weight) and you shouldn't have a problem.  Keep writing us - we love to hear from you!

Heather Campanile, RD / Sports Nutritionist

Hey I am about 6 foot and 132 pounds. My body fat is very low, close to 1%! I need to know how much calories, protein, carbs, and fats i need a day to gain good muscular weight. My goal is around 155-160 with a 6% body fat. I lift 4-5 days a week for hourly sessions. Im 16 years old. I was skinny my whole life but i recently chubbed up then dropped a large amount of weight. I take protein after i lift, sometiems in the morning, and always before bed. I try and eat every 2-3 hours. I eat very clean. What are also some good snacks for putting on quality muscle? Like PB&J or pretzels or rice cakes, or things like that. Thanks! Justin

Dear Justin -

It's very common for teenagers to fluctuate between "chubby" and "very thin" - parents can't believe the dramatic difference a year can make in their kid's bodies.  This happens because your body is going through a lot of changes (hormonally and physically). It sounds like your body fat is EXTREMELY low, almost too low so I recommend getting a few different readings to be accurate.  If you are serious about gaining weight and have read my posts about clean eating then what you are most likely missing is the calories.  Think volume.  At your height and weight I would start out at at least 3500 calories and if you don't gain any weight after a week or so go up to 4000.  A healthy weight for you is one you feel comfortable and athletic at - it may be 155, it may be 170.  You'll know when you get there.  So start eating more, but keep it clean and of course let me know if you have anymore questions.

Heather Campanile, RD / Sports Nutritionist                   

would make me a faster, stronger and explosive athlete because I train hard but sometimes I feel I'm doing things wrong.

The most effective way to increase lean body mass (fat-free mass) and decrease body fat is a combination of consistent strength training and a nutritious diet.  Athletes who train usually have an easier time building muscle than they do losing fat which points directly to diet. A diet rich in lean proteins (chicken, fish, turkey, egg whites), good carbohydrates (rice, pasta, sweet potatoes) and low in saturated fat (fried food, cheese, butter, junk food) is what you want to aim for to reduce your body fat while buiding muscle.  If you are looking for the proper supplements to take I recommend Branched-Chain Amino Acids (sold as BCAA) which you take pre and post workout to ensure you are not burning your own muscle tissue for energy.  You might also want to consider taking glutamine (5gm per day) which allows your muscles to recover quicker and strengthens your immune system.  Good luck and let us know if you have any more great questions!

Sincerely,

Heather Campanile, RD

PIctured above is Brazilian Jiu Jitsu Fighter Daniel Gracie after losing 8%  Body Fat

Is it true that eating a lot of fiber can help you lose weight? Ever since I read an article on the benefits of fiber and weight loss I’ve been eating tons of fiber. Is there any truth to this or am I just wasting my time?   Joanne

Dear Joanne:

Fiber has a number of great benefits and weight loss has recently being promoted as one of them. The reason why studies are showing that eating more fiber can help you lose weight is because foods containing fiber take longer to digest, satisfy you longer and ultimately cause you to eat less. Focusing on high fiber foods will help cut your calorie intake by giving you a feeling of fullness. Also, because fiber is digested slower you don’t experience dramatic blood sugar drops - which can be responsible for your late afternoon sugary snack needed to boost energy. It’s really easy to add fiber to your diet. Check out the difference between a low fiber and high fiber day.

Low Fiber Day

Breakfast

1 Cup Rice Krispies, Skim Milk & 8 oz Orange Juice

Lunch

½ Turkey Sadwich on White Bread & Cup of Chicken Rice Soup

Snack

Small Bag Pretzel Twists

Dinner

Roasted Chicken, Baked Potato and Steamed Carrots

High Fiber Day

Breakfast

1 Cup Cooked Oatmeal, SKim Milk & Whole Orange

Lunch

 ½ Turkey on Whole Grain Bread & Cup of Lentil Soup

Snack

Nature Valley Granola Bar

Dinner

Chicken Stir Fry w/ Broccoli & Brown Rice , Mixed Green Salad

It’s really easy to add fiber to your day if you focus on one meal at a time. Aim for 25-35 grams a day to get the health benefits as well as weight loss benefits of fiber. To meet your daily requirement, look for foods with 2 grams of fiber or more per serving.

Thanks for another great question! We love to hear from you!

Sincerely,

Heather Campanile, RD

Fred Bennett:  Start 196 / 7.6% BF...............Goal -  maintain wt & bf................... Final 196 / 8% BF

David Clowney:  Start 178 / 7.3% BF.............Goal -  gain 10 lb & maintain bf............Final 188 / 7.4% BF

Cliff Ryan:  Start 317 / 20% BF.....................Goal - lose 10 lb & lose bf ...................Final 310 / 16.5% BF

Tony Ugoh: Start 303 / 24% BF....................Goal - maintain wt & reduce bf............Final 301 / 17.9% BF

Josh Wilson: Start 185 / 6.1% BF..................Goal - maintain wt & bf .....................Final 189 / 6.7% BF

Dave Harris: Start 237 / 15.5% BF.................Goal - lose bf...................................Final 243 / 15% BF

Michael Coe: Start 180 / 5.7% BF .................Goal - gain 10 lb & < 6% bf...................Final 190 / 5.9% BF

Mario Henderson: Start 293 / 19.1% BF..........Goal - gain 7-10  lb & reduce bf ............Final 302 / 17.7% BF

Craig Dahl:  Start 206 / 8.5% BF....................goal - gain 5-10 lb & reduce bf .............Final 216 / 7.7% BF

Drew Mormino: Start 293 / 21.9% BF.............Goal - gain 7-10 lb & reduce bf .............Final 299 / 18.7% BF

Jacob Ford:  Start 242 / 11% BF...................Goal - gain 7-10 lb & reduce bf .............Final 249 / 11% BF

Dan Bazuin:  Start 266 / 14.2% BF.................Goal - gain 5 lb and reduce bf ...............Final 266 / 14% BF

Jay Moore:  Start 272 / 11.6% BF .................Goal - maintain wt & bf.......................Final 274 / 11.7% BF

Chris Davis:  Start 174 / 6.3% BF...................Goal - gain 7-10 lb & maintain bf ...........Final 181 / 6.1% BF

Dante Rosario:  Start 248 / 12.3% BF .............Goal - Maintain wt & reduce bf ............Final 244 / 9.2% BF

Gabe Hall:  Start 315 / 23.5 % BF ..................Goal - lose 5-8 lb & reduce bf ...............Final 313 / 18.5% BF

Michael Allan:  Start 252 / 15.6% BF ..............Goal - reduce bf ..............................Final 255 / 12% BF

Posted by:  Heather Campanile, RD / Sports Nutritionist

Daniel -

You're right that fish oil offers many benefits including: 

• Reduces Inflammation in the blood
• Reduces LDL "bad" cholesterol
• Increases HDL "good" cholesterol
• Reduces tryglycerides (fatty deposit in the blood)
• Decreases exercise-enduced asthma

I am a big believer in fish oil or any omega-3 supplement because we just don't get enough of it in our diet - mainly because there are only a few sources (fatty fish, flaxseed and walnuts).  I know it's really hard to choose one but you want to look for one that contains both EPA and DHA and is either "ultra-purified" or pharmaceutical grade.  If cost is an issue (these tend to be pricey) then go with the highest price you can afford!  In the end - it's a great supplement that will provide long term health benefits so any amount of supplemental Omega-3 is beneficial regardless of what it costs.  

Heather Campanile, RD / Sports Nutritionist

Everyone thinks gaining weight is so simple - eat more, lift more and you're all set.  Not quite.  To successfully gain weight (by weight I ALWAYS mean muscle) you need three things: 

1. Cean diet (lean proteins, healthy carbohydrates, unsaturated fats)
2. Strength training
3. Calorie Surplus (more calories than you burn)

You need to do ALL three of these things at the same time or you will find yourself exactly where you started.  Most athletes don't have trouble with the strength training aspect it's usually the type and amount of food they put in their body.  When I work with an athlete who is looking to gain muscle the first thing I do is clean up their diet (no fried foods, no processed sugar / soda / candy etc...).  Once they learn how to eat properly I determine how many calories it will take to put on 1-2lbs of muscle per week.  Athletes who are dedicated to eating right have great success.  Check out this picture of Craig Dahl - a free safety currently training with us for the NFL combine.  Craig came in about 6 weeks ago weighing 206 lbs and 8.6% body fat.  Yesterday he weighed in at an impressive 217 pounds and 8.0% body fat.  That is dedication.

Heather Campanile, RD / Sports Nutritionist

Dear Elizabeth:

At the Parisi Speed School we work with all ages and abilities including children who are classified as overweight or obese.  In fact about a year ago we created a comprehensive program called "Fit Kids" that combines nutrition education and personal training.  After realizing some of the kids who were training with us were not eating correctly we decided to offer a program that included both healthy eating and exercise.  Thankfully we've been successful and have improved the self-esteem of these individuals through education and physical activity. 

When I work with an overweight or obese child I try not to give them only "don'ts" and instead offer a lot of healthy suggestions so they feel empowered to make healthy choices on their own  - without feeling too deprived.  I also target the parents who are responsible for the food shopping, cooking, restaurant choices etc....  Kids will eat what is around them so removing the temptation encourages the whole family and prevents any one child from being singled out.  Change does not happen over night but the goal is to keep the nutrition education very positive and motivating to prevent "food issues" or phobias.  Thank you so much for writing in!

Heather Campanile, RD

• Breakfast:  7:30 am (Egg Whites, Fruit, Oatmeal or Cold Cereal)
• Pre Workout Drink
• Workout 8:30 - 10:30 am
• Post Workout Recovery Drink
• Lunch 12:00 pm:  Sandwich with Soup or Salad
• Workout 2-3:30 pm
• Post Workout Shake
• Dinner 6:00 pm:  Lean Proten with Rice, Pasta or Vegetables and Salad
• Snack
• Bed

In between meals the athletes are adding vitamins, fish oil, glutamine and BCAA to their routine to promote recovery and keep them in good health during these grueling two months. 

Posted By:  Heather Campanile, RD

Dear Iestyn:

Nutrition is one of the hottest topics today so dietitians, personal trainers, doctors, chefs etc....... are writing books about everything from sports specific nutrition to healthy 30-minute-meals.  I love to search the book stores to see the new selection and often have a hard time choosing one or two favorites to add to my library.  In the end I usually stick to sports nutrition books:

• Nancy Clarks Sports Nutrition Guidebook
• High Performance Nutrition
• Nutrition for Endurance Athletes
• Eating for Endurance

The greatest thing about these books is they are not just for nutrition professionals - any athlete can use them to help reach his / her goals (i.e., building lean body mass without sacrificing performance).  I suggest going to your local bookstore and flipping through any nutrition book geared towards athletes (there are tons of them)!  I have no doubt you will find what you are looking for.  Thanks so much for writing in.

Heather Campanile, RD / Sports Nutritionist