ro55ymac Member

You can add 400 calories over the day without needing to fit in another meal, which can seem a bit of a big task if you are full most of the time. Add butter to your potatoes, dressing to your salad, cheese to your pasta, mayo on your sandwich. You don't need much of any of these things to add 100 calories to a meal.

Patience you must have my young padawan. For a decent cut, assuming you were, ahem, a bit pudgy beforehand, you want to be banking on 4-6 months if you want to keep muscle mass. Forget the 8 week shred nonsense. Assuming you are not rushing, you can afford to have a week or two where you realise that you haven't lost or…

I hope you haven't literally torn your muscles. Got to say I prefer to try and create a stimulus for growth. But then maybe it depends on your goals. I'm train powerlifting now and have got to say, I don't feel the need to take nutrition during my workout, but then I'm very well fed anyway. When I used to run…

And I guess there is no real way to separate any small gains from a general training effect (since I am very happily still gaining in my lifts). So, once I'm through this bag I suppose I will stop, run through my next four week training mesocycle and then compare my training diary and try and work out if there is any…

I am interested for those reporting no effect from creatine how you have judged this. As I understand its effect, it would be that you may be able to manage a little more work in the gym than without, but I'd be quite surprised if the effect was noticeable. I am currently taking it because I got a freebie bag to review.…

What are you currently doing? How are you currently eating? Patience and focus are the keys. There are loads of good exercises and routines out there, Google is your friend. Make sure you are using the correct form (your shoulders can take over the bench press if you have poor form). One solution is to up your frequency of…

I take a double espresso 20-30 minutes before a work-out. The whole 30 minute anabolic window thing has been shown to be bro-science (the window is more like 4 hours), but nonetheless because of when I tend to workout, I eat a pretty solid meal (1000 cals) shortly after training. I take a protein shake before bed, with…

I agree with eeejer above. Get someone to coach you and advise you in real life, rather than people on the internet who haven't seen you squat. It's a very complex movement with lots of reasons why people have problems. What works for one person may not work for another. Don't expect a magic bullet either - you might just…

Props on the mad-gains, but sorry to break it to you: if your avatar is current, it's very unlikely you are sub 13% BF.