BigJohnJ

Dgadd17, stick with a full body routine doing compound movement exercises (mentioned previously in this thread) 2 or 3 times a week making sure you get a day of rest inbetween lifting days. These types of exercises-done with strict form and performing each set to failure, as heavy as you can-will provide the most overall…

Huge thread with plenty of solid info weaved in and out. Starting out: focus on compound exercises as heavy as you can while maintaining strict form, perform each set to failure while maintaining strict form. Get your meals planned out so you get 1g to 1.5g of protein per pound of bodyweight per day-as much of this as…

If you are a very experienced body builder/fitness trainer, then take 5g of creatine monohydrate with your shakes both pre AND post workout. Others may say one or the other, but both appear to provide the best results

In a caloric deficit over the course of a training cycle, you can lose fat and gain muscle definition. To build muscle, you need to add calories. Getting your diet and nutrition "right" needs to be the foundation of your training. Only then should you take a look at what is happening with your body and figure out if you…

Lots of great info here. EggsEggsEggs really came through with a ton of solid information. There is a framework of "hard and fast" rules of what works best when you're talking about fitness nutrition. Within this framework, there is room for "what works best for you." For more comprehensive fitness nutrition information,…

I'm old school when it comes to measuring training gains. For example, if I was focused on building mass, I would simply take pics at the beginning of the cycle, weigh myself and take measurements. Ongoing I would simply do visual checks with more pics, weigh in and measurements at about half way through the cycle and then…

How much protein you require is dependent upon your bodyweight and the purpose/goals of your training. For example, if your goal is maximum muscle growth then your target protein intake should be 1g to 1.5g per pound of bodyweight daily. This works out to approximately 2 times your RDA. If you have other goals for your…

Wetcoaster's comment is packed with useful info. "Taking as recommended" is a rough rule of thumb. IMHO, Creatine along with Whey Protein are the "Big 2" when it comes to supplements. Most of us who work out hard and want to grow don't get enough protein in our regular diet and creatine gives that extra boost of energy and…