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[Mtbcoach]

Ruther gave good advise, I'd add egg whites but I'm not too hot about the ephedra though.

Body type is the #1 factor in success, you can't make Lance Armstrong into Arnold w/o some sort of illegal supplementation.

Excess protein will get nothing but an empty wallet and expensive urine and excrement. Science doesn't lie on this subject. Numerous studies have clearly verified that the body can only absorb 1.2-1.7 grams of protein/kg of body weight (one study showed 2.4g/kg but nothing has backed that up yet), any more than that will be "voided" by the body, some turned into body fat (but mostly other substances are more easily converted to body fat with the excess calories).

That's the bottom line. All the "Weider" adds and GNC commercials will tell you different but none can be backed up with published studies. This friendly advise comes from someone who has been in the "fitness industry" since 1988, licensed as a personal trainer, coached professional cyclists to the World Championship level and is currently working as a Certified Athletic Trainer (NATA) and Performance Enhancement Specialist (NASM) with a degree in Exercise Science from UNC-Chapel Hill.

Take it for what it's worth. I know you don't want to hear it, there is no "magic pill" and I'm sure there will be many who will say "I used X and it worked great for me", I'm just saying what science says, not anecdotal evidence...