Adam Levine

Okay, I've read some of the posts on milk. Experienced coaches say it helps build muscle that you can't replicate from other sources. Not scientifically proven, but I accept it as true – SSCs have worked with enough people to know.

As a former-obese "master," GOMAD is out of the question. However, I have been trying to incorporate as much dairy as I can into my diet, within the constraints of my macros, usually hitting 12–24% of protein/calories from dairy.

What dairy products have this "magical" ability, and what doesn't?

Whole milk obviously does – that's GOMAD, but the texts don't go beyond that.

What about skim-milk? Yogurt (AKA predigested milk)? Real whole-fat cheese? Lowfat/nonfat cheese? Processed cheese food or cheese product? Whey protein powder? Protein-enhanced low-carb milk (like Fairlife or Kroger Carbmaster)?

I've been tracking the amount of dairy in my diet with the hopes of increasing it, but none of it is from whole milk. It's mostly yogurt, nonfat cheese product, and ultra-filtered nonfat milk.

Adam Levine

Thank you. Got it.

Milk protein: Good.

Lactose and milkfat: Not bad, but not super-good either. Just like any other food.

willhu12

Rip, I have read numerous times in your articles that the primary function of the abs is isometric stabilization, and I'm wondering – do ab wheel rollouts train this?

I was considering using decline stiups/hanging leg raises, but I wasn't sure when I read that the abdominals function primarily as an isometric stabilizer.

willhu12

Don't get me wrong, I was just curious as to how wheel rollouts actually trained the abs for when I move onto intermediate training.

Oh, and I'm currently lifting on the Bill Starr Power routine, which calls for Ab work and hyperextensions. Just my curiosity really.

slowjoe

It's the duration, I think. I struggle with holding a plank for time. But I can hold it for 10 seconds with an 80 kg guy sitting on my butt (and have the tenner to prove it).