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The cheapest I have found is: Discount-supplements.co.uk

Great prices, cheaper than in the US almost!

Compared to the US prices, Europeans have it the hard way. It costs way more in France than in the US. So I ask, if any of you live in europe, which are the sites you buy from and for how much?

1200-1800 is pretty high!

Some people do 600-800 meaning they barely get protein and EFAs.

True that fruit is not absolutely necessary. However you could eat it at every meal if you want.

Well than keep up the cardio... but increase the dam calories till you gain weight like 1lb per week and lift normally.

1. Loose more weight, till 10%.
2. Start adding muscle by eating 500 calories over maintenance and doing un-retarded training. (drop the 5 days per week, each muscle has it's own workout BS. Hit...

First of all drop cardio to 2 times per week instead of 6. That's just counter-productive when you try to put mass, even for an endomorph, let alone ecto like you are.

Next, if you get sufficient...

Don't overcomplicate this **** man, you don't need a dietetician to figure out a diet for bulking, gosh...

In order of importance, to build mass (you will ALWAYS gain fat if you wanna gain more...

Nothing wrong... have you been stuck at the same place for some time? You're not 4-6lbs close to being ripped. I would advice, if you've been stuck at this point for more than a week, to reduce...

You got more than enough protein in there. I'd reduce it to 200g, already sufficient. Replace those 70g with carbs.

I'd say if you keep this diet you will loose fat quite fast, your deficit will...

Even if you're starving you won't loose muscle in 4 days when you come off from a bulk.

It's glycogen/water, crap YES might be.

A very simplified and useable in our fitness context model of a fat cell is:

- mechanisms/molecules that make the cell work
- the triglycerides which contain actual energy, this is the stock of...

It's OK to eat anything as long as you're not hungrier than if you would eat another similar product AND you stick to your macros.

By the way macros shouldn't be a complicated science either: get...

OMG THAT's YOU?

That is an amazing transformation... I bet you will win.

Amazing.

Yes. A given food spread over 10 000 meals or 1 single meal will have exactly the same thermic effect.

Well obviously drop some food, or reduce the quantities of a given that you are eating currently.

The most important thing is calories and in your case you should reduce them.

No sorry, no matter how good your conditioning is, recovery capacities of a human do not vary that drastically.

Meaning that even if you think you sustain VERY hard activity, the 'hardness' of the...

Eating every 3 hours doesn't increase metabolic speed.

Thermic effect of food does exist and if we assume a typical bodybuilding diet it is in fact 10%... meaning 10% of the calories you eat...

You're not doing your HIIT properly if you can do it everyday.

But still you're going to overtrain your legs.

The PWO philosophy is flawed, but since you think it's important I'll consider your logic.

In order to have any effect on insulin you have to drop fructose and use some other source. Anything will...