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valerian root, gaba and melatonin are the 3 most common ones ive seen in supps. just straight valerian root and melatonin work wonders for me

cookies and cream is my personal fav.havent tried the chocolate pb though

ok my bad i thought you meant as a diet.
technically yes a calorie is a calorie but depending the source, it will have different effects on your body. not saying your going to gain weight on a...

you pretty much nailed it. i have had better results (pretty much all my results) by adjusting my diet and lifting. no cardio. although it has cardiovascular benefits i still lead an active life....

not entirely true.
1. not anything will work. the type and quality of food will have a substantial impact. if you eat 1200 cals of fast food and candy vs 1200 cals of clean foods youll see way...

this ^^^^

and preworkout should contain a low GI carb like oatmeal rather than a fast digesting (fruits, juice) which are better for post workout.

1-2 lbs a week is a healthy loss.
what are your macros like? you put peanut butter in the protein category but it should be in the fats.

one suggestion is try low carb diet with carb cycling (a...

any idea what your bf % is? diet is a big portion of your results. if you eat the same things all the time your body will become accustomed to it. try a technique like carb loading or doing 1200 cals...

what the others said but also id suggest doing deadlifts at the beginning of your workout rather than the end. they are an excellent exercise and require alot of energy to properly do them. also...

green mag is king IMO

pretty much. keep carbs under 15g if you can (fiber doesnt count) so pretty much eat vegetables, protein and healthy fats. then carb up by dropping the fat and overload on carbs

http://www.bodybuildingdungeon.com/forums/nutrition/2156-ckd-cyclical-ketogenic-diet.html

have you tried HIIT

im assuming your around 10% bf right now. at your height and weight you must have a decent amount of muscle. try mixing up the lifting routine maybe going to full body circuits. the lower your bf% is...

low carb diet needs carb up days. you body will love you for it. same thing happened to me. i added a carb up day once a week where the carbs were high and the fats were low (less than 15g) keep the...

you should definitely eat breakfast unless your doing the warrior diet. i eat a big breakfast then my meals taper down in the day and its carb free after 7pm.

creatine holds water so if you are...

could be both. definitely youll notice fatigue with the low calories. coming back to the gym and working muscles you rarely use with loads they are not used to will definitely make you sore. make...

well whole foods are better. egg whites are an excellent source. chicken, turkey are both great. whey is absorbed faster so should be taken after a workout when your body needs the protein fast. if...

Trolllllllllllllin

well considering you have a fair amount of fat to lose i wouldnt be concerned with losing any muscle for a while so i'd say 1g/lb of your goal weight. so start with 225. and adjust it depending on...

i hate cardio so im all for giving it 110% in the gym for 2 reasons.
1. muscle burns fat, however at your weight and eating 1200 calories you wont be able to build any muscle
2. a HI weight...