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Monday: Upper Power
1. Bench Press: 4x4
2. Deadlift: 4x4
3. Military Press: 4x4

Tuesday: Lower Power
1. Squat 5x5
2. Front Squat 3x3
3. Leg Press 5x5

you get great lats from deadlifting. are you brain dead?

for the record itll even out. seen this many times.

for your personally sanity your lower pec may not be getting it as hard on one side of your chest. but again continue training normally. itll...

I can sit here and come up with a bunch of good messages....whats your point? if anything it just proves how ordinary the new testament is, maybe because I dont know, humans wrote it.

id add some carbs at meal 2, considering you are intaking enough protein and fat. Your carbs could be higher.

take your time dude. I have seen it tons of times people who cut for 5 weeks vs....

Id go 2300 for a few weeks, take your time on the cut for better results.

can you idiots not follow a conversation properly. jesus.

Once again you are being a ****ing retard.

I wont get into your heroin logic stream because it is so stupid.

"supplements are not meant to be a significant part of anyones diet"
"Its not...

at 160 you must know lots about eating.

It is absolutely not a terrible idea. What will happen in 1 week of taking a lot of calories from shakes? Will your muscles shrivel up? will you become...

This technique has worked for me before. If you've been bulking for sometime, 1 week of taking in calories from shakes will "shrink" the stomach - but reverting back the following week your stomach...

For 1 week consume most of your calories in the form of shakes. 1 week of doing so wil have no negative imact. Eat a whole food breakfast and a whole food dinner, the rest of yoru meals can be high...

At 200lbs you have a LONG way to go before you see your abs. Dont waste 5 months trying to get abs - you will be unhappy with the outcome. Drop 20ish lbs then gain some strength.

What are your maxes? If the numbers you provided or close or indicators of your maxes then I dont think you have put on enough muscle in this time period. Remember gaining strength = gaining muscle....

I wouldnt worry too much about ratios its all about total calories. As far as breastfeeding, as a male I don't know about nutritional requirements, but I can advise you on this. If you have to eat...

haha, Don't worry you have to work hard and lift heavy weights to get "all muscular." Since I doubt you will do that you have nothing to worry about.

As far as losing weight, it'll be easy! Pick a...

1. yes lower intensity steady state is fine, no need to go crazy on cardio. 3 days a week works - follow the ripptoe protocol, but if you really want to get strong dont be afraid to start lifting a...

Thats too black and white a way to look at things in my opinion.

Lets analyze his situation

A. He hates being fat.
B. He wants more muslce.
C. He is new to lifting.

Now, if emotions...

it really isnt, in my opinion, a great idea to introduce carb cycling and IF to beginners who barely have a grasp of the impact of diet on training in general. usually ends up in people spinning...

Yes, that is an accurate summary of what I am suggesting you do. The cardio should be limited to maybe a HITT session and two 30 min up hill walking sessions, or jogging. this is meant to increase...

As a beginner your body will react quickly for a time period to sudden stimulation of your muscles. In this time period, as a beginner, its best if you eat a well balanced diet with high protein and...