Jessie Usher scored the leading role in STARZ's new LeBron James-produced basketball comedy, Survivor’s Remorse, because he could play the big personality of a young NBA star. But at a scrawny 6’1”, 150 pounds when he landed the part, Usher didn’t exactly look like he could drive in the lane against the league’s best. 

Usher plays Cam Calloway, a newly signed player for Atlanta’s NBA team, struggling to balance his old life surrounded by drugs and poverty with a new one surrounded by money and paparazzi. The show’s first episode, which airs October 4, never reaches a basketball court, but producers needed Usher to build a believable physique. They gave him six weeks to bulk 20 pounds, giving Cam Calloway an NBA superstar body to match his NBA superstar personality.

Basketball Training Guide >>>

Men’s Fitness: When were you first told you had to gain 20 pounds for the role and what was your reaction?

Jessie Usher: They called me literally seven weeks before the first day we were supposed to film and they asked me, “Would you be willing to gain some weight for this role?” And I was like, “Heck yeah; I’m down to do whatever it takes.” Then they set me up with a pro trainer. His name is William Thompson and he’s a really good weight gain coach. So I linked up with him the next day, actually that next morning.

MF: Outside of the gym, what was your diet regimen like?

JU: I was breaking it down to seven meals a day. I would wake up and have a pretty good breakfast; it would be like three whole eggs, and toast, something hearty to hold some weight on. And then in between each meal I would either have a protein shake or a protein bar. The main requirement was 30 grams of protein per meal, seven times a day. I started off with that and once I got used to it—at first I would just sort of force-feed myself—two weeks into it, I guess my stomach expanded, and I just started to get hungry all the time. So it was time to pump it up to eight meals. At the end of it, I was eating eight meals a day. Honestly it was pretty insane. 

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MF: How much time did you spend in the gym?

JU: Well with my trainer I would work out in the mornings and we would only work out for an hour and a half. We would alternate between whatever muscle group we were working on, and also abs every single day and calves every day, too. I would do that, but then at night I would go back to the gym because I wanted to do more ab workouts.

MF: What was the most punishing workout you did?

JU:Leg day. I’m sure most people agree with me on that. But when you’re trying to bulk up, man, it was rough. We would alternate between seated calf raises, standing calf raises, then I would do leg press and leg extensions, and tons and tons of lunges. I was doing squat jumps, all kinds of stuff, and then of course about two weeks later we added in a weight vest. 

MF: How’d you feel after that workout?

JU: In order to get up to this gym there’s like four flights of stairs and walking down the stairs I had Bambi legs. My knees would be shaking, I would get back in my car, start the car up and then as I’m ever so gently trying to back out of the parking space, both of my legs would suddenly just start shaking a little bit, and I was like man, this is really intense.

MF: What came out of the bulking process that you weren’t expecting?

JU: After I gained the 20 pounds, I wasn’t expecting my shoulders to bulk up the way they did. They got huge before anything. That was kind of strange. I’ve always had little stick legs, so then when muscles would change and I would see my calves growing out from the side – that to me was a little weird. I would stare at my legs for like ten minutes at a time.

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MF: LeBron’s helping to produce this show. Did you have any interactions with him? Did you get to shoot around, get some one-on-one in?

JU: I wish, man. I would like to play him one-on-one, but there’s no hope for me. At the same time we were filming, LeBron was doing the NBA finals. 

MF: You say you’re hopeless. Is Cam hopeless? Who wins that one-on-one game?

JU: Oh man, Cam all day. He’s younger, he’s faster. I mean LeBron’s a powerful dude. He’s an incredible basketball player, but my bet’s going on Cam. 

Don't miss the season premiere of the Spike TV original series Bar Rescue, this Sunday at 9/8c. Jon Taffer is back serving up expertise the only way he knows how - straight up! Bar Rescue returns Sunday, October 5th at 9/8c, followed by the season premiere of Catch a Contractor hosted by Adam Corolla at 10/9c, only on Spike TV.  To celebrate the new Sunday night progamming on Spike, enter now to win one of five copies of the cocktail book IMBIBE! by David Wondrich, available everywhere books are sold.

Enter Now (October 3 - October 10)

Is your workout improving your body? We’re not just talking about your biceps or your waistline, but your overall strength, flexibility, and resistance to injury. Can you touch your hands together behind your back? Can you reach in front of you while holding a plank? 

See, even the best workout plans aren’t perfect—they can’t cover everything you need for a balanced, strong, and bulletproof body at once. Invariably, some muscles are neglected, and that creates imbalances. That’s why it’s important to periodically test yourself and assess what needs work. We asked Liz Lowe, C.S.C.S., head program designer for Ignite 360, a Sarasota, FL, gym that specializes in training clients with injuries, to prescribe three telling tests you can run on your body to identify weaknesses and DIY fixes to correct them fast. 

3 Tips to Fix Yourself >>> [PAGE 2]

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1. ARE YOUR HIPS TOO TIGHT? 

THE TEST
Step-down with Heel Tap 

HOW TO DO IT
Stand on a box or step that’s 12–16 inches above the floor. Balance on one leg while the other hovers above the ground. Try to keep your hips level as you lower yourself with your supporting leg until the heel of your other foot taps the floor. Then, stand back up by pushing through the heel of your supporting leg. Complete 10 reps, then switch legs and repeat. 

YOU FAIL IF
Either hip hikes up or you lose balance. Also note if the knee of your supporting leg drifts inward or outward as you squat down or stand up. 

WHY THAT’S BAD 
“Inability to do this exercise may mean you have weak or tight hips, which can set up back and knee injuries,” says Lowe. If your knees bow in or out, you’re certainly at risk for knee pain. 

FIX IT
Attach a band to a sturdy object and stand perpendicular to it. Wrap the opposite end of the band around the ankle of your outer leg. Keeping your leg straight, raise it out to the side as far as you can. Perform four sets of 20 reps on each side. 

To target your knee stabilizers, lie on your back on the floor with legs straight and turn one foot out 45 degrees, flexing your ankle to bring the toes closer to your shin. Squeeze your quads hard, actively thinking about the portion of the muscle that inserts into the kneecap. Hold the contraction and raise your leg 45 degrees in the air. Perform four sets of 15 lifts on each side. 

2. DO YOUR SHOULDERS SUCK?

THE TEST
Scratch Your Back

HOW TO DO IT
Stand and raise your right arm overhead, bend the elbow, and reach down the middle of your back. Now reach behind your back with the left hand. Try to make your hands touch. Repeat on the other side.

YOU FAIL IF
There is space between your hands.

WHY THAT’S BAD
“It means lack of shoulder mobility, and that can lead to shoulder injury, especially if you bench press,” says Lowe.

FIX IT
Use a lacrosse ball to roll out your pecs and shoulders. Hold the ball against a wall and press your body into it. Roll the muscles out slowly, lingering on any areas that feel especially tender. Afterward, perform IYT raises: Lie face-down on an incline bench and raise your arms overhead with thumbs pointing up to form an I shape.

Perform 15 reps, then raise your arms to 45 degrees to make a Y shape. Do 15 reps, and then another 15 with your arms at 90 degrees (a T shape). Perform three sets like that.“Strengthening the little muscles around the shoulder makes the joints more stable,” says Lowe.

3. IS YOUR CORE STRONG ENOUGH?

THE TEST
Plank with Reach

HOW TO DO IT
Get into a plank position (set up for a pushup and rest your forearms on the floor). Your body should form a straight line from your heels to the top of your head. Keeping your shoulders square to the floor, reach one arm straight out in front of you. Return the arm to the floor and reach with the opposite arm. Perform five reaches on each side.

YOU FAIL IF
You twist to either side or lose alignment.

WHY THAT’S BAD
“If you can’t hold the position, your core is not fully engaging,” says Lowe. “The entire trunk of the body needs to be able to work together. If it doesn’t, lower-back pain can result. You’ll also be limited in terms of how much weight you can lift on exercises like the squat and shoulder press.”

FIX IT
Practice the conventional plank. Do three to four sets, holding it a few seconds shy of as long as you can. “On the last set, hold as long as possible,” says Lowe. “And don’t bring your hands together—keep your forearms pointing in front of you. It’s harder.” Build up over time to hold the plank for 90 seconds.

VIDEO: No Pain Six Pack: Back Workout >>>

It was fitting when New England Patriots tight end Rob Gronkowski caught a short pass that would put Tom Brady over 50,000 passing years for his career. The connection had been made so many times when "Gronk" was becoming a star in Foxboro back in 2011. This time, the crowd would be chanting Brady's name. But the catch was also big for Gronkowski, who finished a Sunday night, 43-17 blowout win over Cincinnati with 100 receiving yards and a touchdown on six catches, the 25-year-old's best game so far in 2014.

Gronkowksi is finally healthy after recovering from offseason knee surgery. He acknowledged that being on the shelf, of course, forced him to pay special attention to his eating habits. So he shared with us exactly what's on his dinner plate in this edition of DISHED, a series in which top athletes tell us what they're eating and why. 

GREENS: First off, I usually make sure I have some greens and vegetables on my plate, so I have the broccoli there. Broccoli contains lot of vitamins, especially vitamin C, and it has lots of antioxidants, which is huge because after practice you’re all flamed up and need something to calm down your muscles and take care of all the swelling and all the pain from practice and lifting.

I’ve also got some carrots, which are rich in vitamin A and help your eyesight. You always want good eyesight. You’ve got to see to catch the ball.

FRUIT: I’ve got some blueberries and strawberries. Blueberries are rich in antioxidants and serve as an anti-inflammatory, and strawberries have vitamin C and antioxidants. Again, that’s huge because you want as many antioxidants as possible after a practice or lifting session.

PROTEIN: I have tuna and chicken. Those are two great sources of protein, which you need to rebuild your muscles after you break them down on the practice field and in the weight room. The tuna also has omega-3 fatty acids to help you recover. 

DRINK: You always need to rehydrate. During some practices on really hot day I lose about eight pounds of liquid. When it gets cooler you don’t lose as much but you need to be hydrating just as much. To be sure that I gain everything back into my body after a hard day of practice and sweating, I always like to have a bottle of BODYARMOR. It gives me 100% of my daily servings of vitamins A, C, and E, and 200% of my B vitamins, too. Also, it helps me not cramp. It has more potassium than a banana and twice the electrolytes of other sports drinks. Electrolytes are huge.

Gronk's Go-To Dinner

On a normal night, I go with chicken and a side of sweet potatoes. I have a thing for sweet potatoes; they’re definitely a nice complex carb to get into your body and they taste really good. Then I’d have some pineapple to quench my thirst. Then for a vegetable, I’d definitely have to go with some asparagus with a little cheese on top of it to get some really good flavor. 

Gronk's Favorite Cheat Meal

When I go for a cheat meal I don’t go for fast food or anything like that. I don’t find that appetizing at all. A cheat meal for me would be a nice groomed pizza (I love buffalo chicken pizza with a little blue cheese on it and some chicken. Or just a regular cheese and pepperoni pizza. That’s always good no matter where you go.) or a sub at a sub shop with steak, cheese, and mayo with bread and put some great toppings on it as well. I love a great sub whenever I can make it.

Gronk's Favorite Home-cooked Meal

I have to go with my mom’s homemade chicken soufflé. No one else has ever made it before and no one else has ever heard of it. I’m not even really sure what’s in it. I know there’s bread, chicken, a little soup, there’s cheese on top – I’m not exactly sure what else is in it but it’s bomb and not one of my friends has ever turned it down. That’s my favorite. Whenever my mom comes into town she makes a whole platter.

You’ve rolled the bike out of storage, pumped up the tires, and lubed the chain. Now the only thing standing between you and completing a 100-mile century ride or slaying the new singletrack at your local trail is your fitness level. You could commit to a months-long program of low-intensity workouts that slowly burn off winter fat while layering on the miles—or you could go the smart, efficient route, and do intervals.

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“Intervals are an essential part of cycling training, especially for time-crunched riders who are balancing a career or family with training,” says Chris Carmichael, founder and head coach of Carmichael Training Systems, and the man who famously whipped Lance Armstrong into shape for seven Tour de France victories. “When you have fewer hours to use for training, you need to rely more on interval training supply the workload necessary to see performance gains.”

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Interval training pushes your body hard—well past what it can sustain—for shorter periods, forcing it to quickly adapt and grow stronger.

“Interval workouts target energy systems, the various pathways by which your body produces the energy for working muscles,” says Carmichael.

In other words, intervals boost your aerobic capacity (VO2 max) and increase lactate threshold while setting fat on fire. That’s because they significantly raise your metabolism, extending the burn for hours after you’re off the bike and torching up to 15% more calories.

Just two weeks of interval training can significantly enhance performance. Start now, and ride your way to an even stronger, leaner summer.

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GET EVEN FITTER!

Stop spinning your wheels and try two of Chris Carmichael’s foundational interval training drills.

“These are two cornerstone workouts that are essential for cyclists,” he says. Go farther and harder this spring by adding these routines to your workout regimen.

Interval Workout 1: Build Endurance

Go the distance with this workout, which builds aerobic endurance with long intervals performed at well below lactate threshold (6–7 on a 1–10 intensity scale). Spin easily for 5–10 minutes to warm up, then shift into a larger gear (try big ring in front and middle of the cog set in the back) and pedal at a slow cadence (70–75 rpm). Go for two 15-minute intervals broken by seven minutes of easy spinning recovery. Cool down with 5–10 minutes of easy spinning.

Interval Workout 2: Increase Lactate Threshold

Quash lactic acid buildup with this workout, performed at or slightly below lactate threshold (roughly a 7–8 on a 1–10 intensity scale). Use a heartrate monitor or power meter to keep yourself honest, or just listen to your breath: Labored but deep and controlled breathing is perfect. Start with an easy 5- or 10-minute warmup spin, then do three eight-minute intervals separated by four minutes of recovery spinning. As your work capacity increases, you can increase the duration of the intervals to as much as 20 minutes with 10 minutes recovery. Cool down with 5-10 minutes of easy spinning.

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The British were always terrible cyclists. Between 1938 and 2012, U.K.-based racers won few medals at the Olympics and had zero wins at the Tour de France.

Then something changed. In 2012 (incidentally, the year London hosted the Olympics), spindly Englishman Bradley Wiggins won both the yellow jersey on the Champs Elysées and the gold medal at the Games. In 2013, Brit Chris Froome also won the Tour.

What changed?

According to Mark McClusky, author of Faster, Higher, Stronger: How Sports Science Is Creating a New Generation of Superathletes—and What We Can Learn from Them, the answer lies less in peak athleticism than in science and tactics.

The Olympic hosts invested in their cycling, and over time took advantage of “marginal gains,” focusing on small but significant actions such as wiping down the team’s tires with alcohol, which increases the tires’ grip at the start.

For the wins, McClusky credits these “coaches, researchers, and scientists all working together to hack the hypercompetitive world of elite sports.” Faster will inevitably draw comparisons to 2013’s hotsports-science book, David Epstein’s The Sports Gene; but McClusky’s work is less about what we’re born with than how we exploit it. He asks: What could be next?

The answer lies in what changed the Brits from peloton losers to Tour winners: improvement by inches.

Train Like an Olympic Track Cyclist >>>

When the “Toxic Twins” (Joe Perry and Steven Tyler) of Aerosmith come to mind, you probably don’t imagine them eating non-GMO turkey legs backstage after a show or swallowing Bulletproof coffee to wake up. But half of them do.

Joe Perry’s new book, Rocks, details a life of rock and roll excess, but as the axeman behind Aerosmith’s tastiest licks reveals, he was hip to a healthy diet long before anyone else was.

Why write this book now?

I felt like for a number of years I wanted to do one. Growing up, I thought of autobiographies as the kind of thing you do when you’re done with your career, when you retire. But a couple of years ago, the fortieth anniversary of the band was coming around, and people were making a big deal about it. Then we were finishing our last record for Sony. I think I got sick and tired of correcting certain facts or so-called facts that had been part of a so-called Aerosmith “legend” that were just outright wrong. And seeing things in the press that just were either misinterpreted or just things that I wanted to get straight from my POV, it just felt like it all came together during that period.

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How was your fitness and health changed over the years?

One thing that hasn’t changed and was the first thing that I became hip to was diet, and that’s the most important thing. You go to a doctor and they prescribe medications to take care of the symptoms, as opposed to asking what you eat. But nutrition is such an important part to the whole thing. Back in the hippie days when organic food—I mean what the fuck was organic food?—back in 1968, it was such an underground thing, like so many other things in the hippie paradigm, people were just discovering and thinking about it and that’s when I got hip to preservatives. I went out of my way to eat food that didn’t have preservatives as much as possible—which is really tough when you’re on the road.

I can’t say that I stuck to it as much as I could have in those days, but I started getting hip to it and getting hip to finding stuff in health food stores. Usually it took the form of a granola bar or those kinds of things. Then when I got sober in the early 80’s, Joey [Kramer, Aerosmith’s drummer] started jogging and I picked it up.

I remember after I left prep school I started jogging. I found out that my father was into jogging and my mother mentioned it to me—she was a gym teacher. Physical fitness was always part of the family, and she was a big one for getting us outside to play and do some kind of sports, so I was always very physical. I just didn’t like team sports.

So do you work out alone?

My wife and I got a trainer that would come over and start teaching us. We were starting with five-pound dumbbells, but the most important thing was we learned about nutrition: protein, carbs, and all that stuff. We started forming a routine about how we would eat and that kind of thing. I would go out and find these gyms in off the wall places, back before they had gyms in hotels. We’d find these places and I got to work out with a lot of different people, and I learned from them different techniques. I can remember working out in some gyms in Charlotte where a lot of the wrestlers lived near, and you could tell they were doing something to themselves that was way beyond.

How else has your family influenced your fitness?

Long story short, I’ve learned a lot from my kids. My kids saw us work out; we always had a gym in the house and they would occasionally use it. But they were finding out their own stuff online, and obviously at my age, I don’t need to work out with the same intensity that I did when I was 33. Two of my boys are into the CrossFit where they don’t do the same routine twice; they said since they started they haven’t done the same thing. They’re always changing it up, and they say they never use weights. It’s mostly bodyweight stuff and that’s been kind of going around for a while now.

I’m just really glad that my boys have picked up on it. Even if they stopped, because they have jobs—one’s 22, one’s 26, the other one’s 40, and then I have another one who’s 31 but he works so much. The two younger cats are way into it, and I learned a lot from them. They’re into CrossFit, and every time I go on the road I come back a month later and I can tell just by looking that they’re putting muscle on. They’re into it and we’ve always got Men’s Fitness and those magazines are always around because you can always learn something new.

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So how do you stay in shape on the road versus at home?

When I’m on the road I have the bike and a couple set of weights and dumbbells. You can really do a pretty solid workout just doing your push-ups, your sit ups, and certain bodyweight moves. That kind of changes it up for me. Sometimes when I have time at home here, I’m fortunate enough to have a couple of acres around my house and I’ll do farmer’s walks, where you carry a weight in each hand, and I walk around the whole property two or three times up and down hills for 20 minutes or 30 minutes and that is a great workout. And then once in a while I’ll go into the gym and do just an old fashion go to machine to machine to machine and do an old fashioned workout.

Describe your diet.

I’m into the Paleo-type diet now, which falls along what I’ve always felt is like the try to eat food that is grown as locally as possible to where you live, and then I have coffee in the morning that’s got concentrated coconut oil and butter. You put it in the blender and whip it and that takes care of you for the rest of the day. And hour before show time I’ll have some kind of protein, whether it’s grilled salmon or a really lean steak, and some vegetables. The big carb of the moment at the house is our sweet potatoes.

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We’re also hunters; we’re trying to make it a yearly thing. The whole family will go to a game preserve and we’ll go on a hunt. We’ll fill the refrigerators and the freezers with organic meat. When you eat deer, sometimes you need to cook a little bit of bacon along with it; but only if it’s without preservatives, which is really tough to find. That little bit of fat helps hold the deer meat together.

We have a farm in Vermont and we have friends who grow organic beef and organic pork up there, and we get our meat up there if we’re running low on the stuff we get ourselves. Once in a while my wife and I will get, for dessert, we’ll do like a crumble which is basically apples with oats, all organic, non-GMO. We don’t eat sugar. We’re off any kind of refined sugar and very rarely will do we use any sweeteners. And organic turkey legs are only thing I eat after a show, if I didn’t get enough protein over the course of the day.

Is there a way to adequately prepare for a show?

Usually, I’ll do a week or two of aerobic-focused stuff just to get going, but there was a point where I’d be working out a lot on the road and then we’d get off the road and I would crash. I realized that it was getting to be too much. I think of health and working out and eating right as a way of life, on stage or not. I think it all adds up into giving yourself some longevity no matter what you’ve done to yourself; even in the 70’s, I thought of eating healthy even though I was partying quite a bit and putting a lot of strange things in my body. I knew what a bottle of Jack Daniels was, but sometimes you get something in an envelop and it would look like something you could put in there that would have some kind of benefit… but you never knew. Being on the road I’ve discovered certain things that help: try and get a relationship with the kitchen in the hotel; once in a while if there’s a health food store down the street, go down and buy some groceries and give it to them at the hotel or tell them what you want. You develop certain ways to make up for being on the road, but when I’m home and I can do things the way I want, it’s still about keeping it up. It’s not as intense if I miss a day of working out or two days, I know it’s not going to screw me up.

I think the lightest I ever was is 129 or 130, but I was really thin and really not eating as much as I should back in the 70’s, staying up for days on end. It isn’t the best formula for health. But after I got sober and stopped putting so much poison into my body, I was able to get that balance. I used to workout all the time, but then I reached that balance where you figure out what works and what doesn’t, and learn from what the latest trend is, and lately it’s been going back to doing what’s natural.

And how do you feel at 64?

I think it’s worked out okay, but you never know. I have friends that have passed away that are five or ten years younger than me. You look at life in a different way once you hit 60; even though you might feel like you’re still 50 or 45. I still have the stamina to go out and keep up with the guys when we’re out hunting. I haven’t done much water skiing lately, but then I haven’t had much time to do it. I do alpine ski when I get the chance.

Has fitness had any help to your sobriety?

At the beginning, I think it was one of those things that it helped take up some of that time during the day where normally I’d be sweating out a hangover; it was like replacing one addiction with another. I pulled back on the working out because I knew I was working out more than I needed to. I probably could have put on five more pounds of muscle if I had taken more time off, but I felt like I needed to get to the gym almost every day. I know the first year it helped to keep me sober, but after that you just stop thinking about it like that. It’s just not part of your life. Its like just giving up one aspect of your life, but it wasn’t that much fun near the end. I didn’t miss it much. I missed the ritual of it, but other than that, I was getting a lot more out of life not fucking myself up and getting healthier. Even at that young age of 33 or 34 I felt like I was five years younger, if you can imagine that.

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Do you and your band mates ever exercise together? Do you offer fitness advice to them? Do they even want any?

Not really. Sometimes we’ll bump into each other in the gym. I don’t go to the gym really. I stopped; I just didn’t like going. There were a couple of neighborhood ones I used to go in but then over the years, I collected enough equipment that I could workout at home. Once in a while I’ll see someone coming and going to the gym. Joey’s pretty steadfast about that. I know he goes to the gym with his wife on a regular basis. Sometimes we’ll talk about diet, that kind of thing, if one of us discovers something new.

What have you learned over the years in terms of working with occasionally erratic or… difficult people?

That’s kind of why I wrote the book, or part of it anyway. There’s a reason why you’re in some kind of relationship with someone like that. Just take the good and leave the bad if possible. There have been times when I’ve shown in the book that it became impossible to work with certain people because they didn’t keep up with the program, so to speak. We had to make our changes; the good wasn’t outweighing the bad. Nobody’s perfect. It speaks to a lot of things like that—the book does. And I think that there are things where I’ve applied that kind of thinking so people don’t have to be rock n’ roll fans to get something out of the book.

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Speaking of rock n’ roll, Gene Simmons recently proclaimed it dead. What’s your take?

That’s a very broad question, and I think that there are certain elements of rock n’ roll that we’re seeing an end of an era. I would put it a little different: I wouldn’t say rock n’ roll is dead, because I see a lot of fans, even young fans, that are out there in the audience and they’re really interested in classic rock and they also have bands. It may not be the most popular thing right now—there are different fads. But that kind of excitement still exists. It’s just not what we knew. I think of the 80’s and the 90’s and into the first couple of years into the 2000s as being the golden age of rock n’ roll. The kind of rock n roll we know, where people sold millions of records and looked like rock stars. And then it changed just like everything else does in life. From that point of view, I think that we’re seeing an end of an era.

We see the Rolling Stones out there touring—I saw them in Berlin, and they were just great, and as long as that’s happening, there’s no reason for them to stop. B.B. King is still out there playing. He may not be out there playing the way he did when he was in his 30’s, he’s still out there doing it. There are still fans out there who want to hear it. And there are young guys that are really good, and they’re going to take his place. It’ll carry on. It may not be as big a business. And the way that Gene thinks, he’s a businessman. So when he says rock n’ roll is dead, he’s probably thinking of it in terms of the golden years of selling millions of records and thousands of tickets. And he’s right in that point of view, but as far as the fans and as far as kid wanting to be in bands, I think that that’s still a vital part of the business. It may not be as big as it was, but it’s still there.

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Bob Seebohar, R.D., M.S., C.S.S.D., C.S.C.S. is one of the first Board-Certified Specialists in Sports Dietetics and is a Sport Dietitian for the United States Olympic Committee where he provides nutrition expertise for Olympic athletes. He is also an exercise physiologist, a USA Triathlon Certified Elite Coach, a competitive triathlete and runner.

4 Tips for Your First Day at the Gym >>>

Q: What’s the difference between eating for muscle and eating for endurance?

A: If an endurance athlete is doing an hour of exercise a day, the main focus is to stabilize blood sugar through the combination of carbs, protein, and fats. And the athlete should use his hands as measuring tools. Fill one hand, from wrist to finger, with a carb source (fruits, veggies, whole grains, the other hand will be filled with protein sources. As the training duration increases, the carbs start to grow so you eat two or three hands of carbs to one hand of protein. Fats are crucial for any athlete because they help you feel full for longer and stabilize blood sugar.

A person who is looking to build muscle is going to need more food than endurance athletes. They’ve got to have carbs and protein 30 minutes before lifting and within 30 minutes after lifting to maintain muscle protein synthesis. Endurance athletes who train for an hour or less are getting enough nutrients throughout the day for the required energy of these workouts. As endurance training length increases, timing becomes more important, whereas in bodybuilding-type training, timing is always important.

How often should endurance and weightlifting athletes eat and what foods do you suggest?
Endurance athletes will generally feel full for about three hours of eating protein, carbs, and fat each meal. Four or five meals a day using the hand method will keep their hunger and satiety signals connected.

For packing on mass, eat every two hours, so between five and seven meals a day will help bodybuilders fit more food in their body throughout the day. If we were to use numbers, a typical protein recommendation for an endurance athlete is about 1.2 to 1.5 grams per kilogram of body weight per day; whereas the strength athlete is more from 1.5 to 2.0 grams per kilogram of body weight per day.

In terms of food choices, try to reduce refined, processed sugars as much as possible. Protein sources should be steaks, chicken, fish, eggs, nuts, and beans and healthy fats are olive oils, coconut oils, avocados, and nuts.

What supplements are better for endurance training versus resistance training?
A lot more endurance athletes will use sports supplements like sports drinks, energy gels, and energy bars; where a lot of body builders may not use a lot of that category and use a lot more whey protein powders and ergogenic supplements like HMB and creatine. 

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Everyone here at Men's Fitness is pretty psyched to have Terry Crews-star of FOX's hit cop comedy Brooklyn Nine-Nine-on our November 2014 cover. But perhaps not more excited than the man himself. "I finally made it!" Terry says in this exclusive behind-the-scenes video. "Men's Fitness...Terry Crews...it's the perfect combination!" So, what else can you learn about Terry from his cover shoot (other than how much of an absolute physical specimen the former NFL athlete-turned-actor is): The hardest-working guy in the biz shares insight into his work ethic, the importance of fitness in fashion, and what game-changing event became his life mantra.

Pick up the November 2014 issue of Men's Fitness—featuring Terry Crews—on newsstands October 13. Or download now and access bonus training videos.

With growing concerns over the Ebola outbreak coming to the US, and efforts to curb the spread of the disease -- this jackass still thought it was a good idea to tell passengers, "I have Ebola, you're all screwed."

The stupidity-stunt had the man escorted off by hazmat-suited medics. 

Initial reports and video:NBC News