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I am only about 76kg (167lb) and have switched from light weighted high rep cruches to heavier low reps and have noticed a significant different, I then combined this with leg push (530lb) squats...

Your right, I dont count cals - but considering how much I work out and excercise I would have thought I was working at a deficit ( will count tomorrow).

You say I should be eating to build -...

IronCharles -- very funny. Corrected thanks.

Cutting body fat for my Holidays, and would like to guidance and what I should realistically aim to achieve.

I currently eat 5 to 6 meals per day, (about every 2-3 hrs) and train 4-5 times per...

Cardio - does speed things up - change to interval training -- 1 min steady walk/jog, 1min sprint as fast as you can, then back to jog, If you cannot do 1m, try 30seconds. Do this for 15mins - you...

So what is feasible?

I would starve on that.
Your not getting enough carbs in your system - how often are you training - are you lifting heavy plus cardio?

You need to watch how your body adapts to the "diet" some...

Been trying to cut for a month or so, managed to drop to about 19% BF, which is not great but its heading in the right direction, because I cut cals I lost about 1/2 stone (it was probably 3/4 of a...

I'm struggling with adding the right cals, managed to drop a lot of fat, not as low as I wanted, but had to stop as I was getting too thin despit having lots protein and training heavy. Now got some...

Got a very cheap tub of sci mx, will mix that with waxy stuff as a post work out drink. Asd I've said, cals need to increase, but really doubt want belly back, so I'll do some reading on your...

Thanks, I'm neatly finished my gold standard and casein so will look at all the options. Did a cal count, I was not getting enough in my system. Have been advised to eat more rice, sweat potatoes and...

Hi, I have been scanning online and came across something called x25 yellow by black china, product looks interesting, but it looks like its not sold much now. A
Was this any good, and what...

taking everything into consideration I think I am not eating enough to maintain effective muscular build or development, I think the shear amount of pro tine I am eating and the fact that I am going...

Just bought lots pasta and rice, got broc too, forgot I have banana everyday too. So that's. Veg and a fruit lol. Hope the pasta will give me extra cals without the fat.

Jason.. "What is your TDEE? What is your BMR and BMRxactivity factor" not sure will find out what these are relating to later.
Food intake normally 2-3 shakes depending if I'm training.
1 large...

what compounds would you recommend?

I train hard and eat and drink lots of protein , and eat or snack every 3 hrs. As I've started drop a lot of size, not even cutting, but my size is shrinking. Lifting weights has increased but my...

What do you reccomend - brand? thanks in advance :)

I take glucosamine, flaxseed oil, and multi vits, do they help allot? I used to take the mega vits from Holland and Barrett; slow release, now just taking asda's,

Thanks. I've heard so much good info about casein thought it made a difference. Thought it wads simular to cottage cheese. Went for my normal duel pack with reflex creatine ad that's not bad stuff....