Iron Man, I’ve been training for ten years and turn 40 next month. I’ve decided to step up to the plate and enter my first ever bodybuilding competition. I will be competing in the ‘master’ (over 40-years of age) division. I need to add some muscle. For the past 15 years I’ve been a competitive tennis player and runner and as a result I am lean (9% body fat percentile) but thin. I’m 6 feet tall and weigh 165. I have fifteen weeks to prepare and would like to add ten pounds of muscle while maintaining my current lean condition. Is that realistic? I try and eat regularly but I work a lot of hours. I suspect my protein consumption is low. I feel good about my cardio and weight training (Parrillo all the way) but I have room for improvement in the nutritional department. Any suggestions would be appreciated.

Ron, San Jose

If you haven’t met your fat loss goals, or are struggling to knock off those last 5 to 10 stubborn pounds, don’t worry. Many people find their level of physical conditioning perhaps somewhat less than they were hoping for, especially at this time of the year. I have a program that will get you there in as little as five weeks. It is possible to achieve a significant, if not remarkable, change in body composition and appearance in a relatively short time. It will take a serious commitment and hard work, but if you have the motivation and the determination, I can show you how to do it. This program is about how to gain muscle and lose body fat at the same time.