Hi,

I'm new to this list and to the concepts of EvoFit. I've tried to bring
myself up to speed by perusing not only the recent archives of this list
but also the older archives as well. I have a number of questions, in no
particular order:

1) Please, please, when is the book actually coming out? I saw this
question asked in the old archives on a regular basis, and it was never
answered. Yes, the archives help, but if they told the full story a book
wouldn't be necessary, right?

2) The reason 1) is important is that the website used to contain a number
of resources that are no longer there. For example, sample diet & meal
plans, as well as sample exercise regimens. I noted this from the old
archives.

3) I happen to have a seated leg press in my basement. According to a
tidbit gleaned from the archives, I'm now doing a hierarchical routine of
25, 10 and 6 reps, followed by jumping 'till failure. But I'd like a little
guidance or a heuristic to follow concerning just how much heavier each of
the increasing phases of the set should be.

4) I'm a bit of a dim bulb. Without an actual list of foods I'm not too
sure what is paleo-friendly and what is not. Peas? Green beans? What about
nuts? I see references to nuts in general, but no actual list of what
paleo-types are eating. I've seen negative references to peanuts & cashews.
I understand the problems with peanuts. Cashews are in a similar boat? What
about pistachios? Almonds?

5) Avocados. I *love* guacamole. Maybe once a month, I need a fix bad. But
without chips, what the heck do you dip in it?

6) Even after perusing the archives, I could not figure out what a
post-workout meal should look like. Ideally, how long after the workout
should I wait so as not to stunt GH response? And what types of foods
should I consume/avoid?

Thanks,

Dave Fobare