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I do follow structured training programs, always stick to proven and common programs and don't try to reinvent the wheel

Thanks - I did start with a small surplus, yeah. Programming and being consistent are ok, follow only 'proven' programs and run them accordingly.
Seeing that 21% number is quite the shock and...

Hey guys - started lifting again after a long period of inactivity, was not really a big succes last time either.
What do you think? Time to cut again, maybe go for a long cut and eliminate all...

Yep - Ironically the Arnold diet is not far off from the measurements of a minimum of 150G/day that Lyle is mentioning. In fact, this seemed to be quite common in the 70s era where fat/protein intake...

Well, gonna try it anyway. I'm sick and tired of carbs. At 40% carbs I just experience bloated belly and stomach problems. + I just become fat on them, even on a kcal intake of 2400.

Makes me stop...

From the book :

Level 1 Weight Gain Diet:

Breakfast:
2 eggs
1/4lb meat, fish, or fowl
8oz milk
1 slice whole-grain toast with butter
(protein = approx. 52 grams)

How far can you modify this program based on the progression logic behind it? Was thinking of doing this (I have demanding job and bad recuperation so for me the full body combined with a lower...

Thanks guys, always is encouraging to know you're not the only one in this situation.
I decided to order a fancy caliper so that I can track my bodyfat better, once in I'll measure and take a...

Thanks for the feedback so far guys, appreciate it.

@Rookie, did you switch from 5x5 to a hypertrophy volume based routine?

Hi all,

Long post so bare with me.

I'm kinda demotivated lately as I'm not happy with the progress made .. visually.
Strength wise my numbers increased a lot since doing 5x5 but I feel my...

Thanks for the feedback guys!

Hey all,

Have most of the essential material @ home (bench, , dip station, chin up bar, powerrack, DB, BB, EZBar and weights totaling up to 130 KG - which covers my needs for now).
Also ordered a...

Hi All,

Just asking this question because when 'googling' I most often see that upper/lower body splits only have one compound exercise per muscle group and maybe some triceps/biceps isolated....

Hi Gents,

Can someone help me in identifying what is bothering me?
I highlighted the area of pain in the attached picture. It's only on the outside and feels almost like the spot right between...