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there's boatloads of studies on this subject. some suggest it increases fat burn, some suggest it hinders fat burn, some say its irrelevant regarding fat burning.... the biggest benefit that i'm...

many people love to swear by their favorite brand of protein. but in my experience, whey is whey. you may/may not notice a difference in soreness, but keep in mind that there are other factors aside...

this. there really isn't a "best" or "most effective", it's just a matter of finding one that works for you. there are so many options out there, so look for one with a taste you enjoy as well as one...

this. just get your 3-5 grams a day. pre, post, 10 hours later, it really doesnt matter. but if you are 16, you really dont need creatine or supps in general. just stick to your whey and food.

drink more water.

if you are 16, there's nothing to worry about. your body still isnt done growing as it is, not even taking into consideration any additional growth that comes from resistance training... its probably...

not bashing your review, but the "results" are attributed to your hard work in the gym. putting in the work and getting your necessary protein will always yield results.

the key is to just not go past the recommended dosage. similar to all the sugary caffeine drinks (red bull, monster, etc), the trouble tends to come in when people go nuts and start drinking them as...

1 medium iced coffee (about 80 mg caffeine i believe) won't hurt much. as long as you arent having 3+ a day lol

^^^^^^ this.

whens the last time you cycled? maybe take a week or two off, and then go back to it. PWOs are cool and all, but crashing sort of comes with the territory of boosting your energy.

people LOVE to complicate weight loss and weight gain.

calories in > calories out, you gain weight.
calories in < calories out, you lose weight.

wanna gain weight? eat. eat. eat. but do your...

bench press with a barbell is safer than DB press lol

is his shoulder day the day before chest? that could hinder his bench press and fly a bit, as his shoulders wont be fully repaired and thus would fatigue quicker

and not the biggest tip, but in...

what are your goals/reasons for working out?

you just said it. gaining mass requires hard work. nothing more or less. just consistent hard work. get to the gym 4, 5 days a week. hit the weights hard, and EAT CLEAN! gotta have a positive caloric...

not at all if youre only running for 10 mins... but even better, mix in sprints with your mile to give you more of a HIIT workout.

^^^^^^ this.

i wouldnt say meal timing is irrelevant - its not ideal to consume a meal with protein (IE some grilled chicken/salmon etc) instantly after drinking your 30-50g protein shake..... or vice versa,...

you can take your BCAA's post workout with your combat (im assuming your universal BCAAs are free form - these digest much more effectively than the BCAAs in combat). this is the most ideal time to...