The Bull stops here

1. Can muscle mass be increased significantly enough when rowing compared to using free weights?

Resistance training in the form of free weights significantly out performs rowing for muscle growth; rowing is considered an endurance exercise with moderate resistance, muscle fibre is stimulated greatly when put under intense resistance over short periods of time for example: 12 repetitions (x 3 sets) with 30 seconds rest between sets.

The continuous motion of rowing doesn't allow for the central nervous system to recuperate sufficiently to signal muscle fibre stimuli.

I would suggest that you increase resistance on the rowing machine and perform all out sprints lasting around 30-45 seconds per sprint with 30 seconds rest between sprints and over 10 sprints.

The best method for fat burning is alternating Ener-Lean with CLA in other words use Ener-Lean for 1 month followed by CLA for one month and then repeat, this allows for the body's adaptive responses to be continuously challenged.

New research shows that higher than normal intakes of whey protein isolate effectively increases muscle tissue when taken 30 minutes before working out and immediately afterwards. At your body weight you should be consuming in the region of 250 grams of protein per day, at least 100 grams of this intake needs to be in the form whey protein isolate (EAS Precision Protein).

Maintain a below average intake of complex carbohydrates and increase fibrous carbohydrates (green vegetables), at your weight your intake needs to be 150 grams of complex carbohydrates per day.