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haha that's pretty funny because it happened to me when i was 12 weeks out from my first show at 16-17. first i dont recommend cooking 10g of chicken right away, even if you're going to re-freeze it...

i got a bit confused reading this..

do you want to lower your carb intake? or do you want to cut down in bf% ? cutting carbs generally will help with lowering your bf% but this is not the ONLY...

definitely have to agree with cutting down first, you'll be able to see what you've really got and what has to improve. it'll also be easier to put on lean mass and monitor your gains after that....

not including shakes i mostly snack on Greek yogurt and almonds. sometimes ill got up to 750g of greek yogurt a day, i love it!

judging from the pics he was a bit soft, and looked tighter in the pictures posted a few days before the show. he did bring up his quad size compared to last year.

i also don't like the type of...

This might not be a creative recipe but it's something that I do so here it goes:

3 scoops of Isogainer chocolate (from Nutrabolics
1 banana
1/2 cup of oatmeal
100g of greek yogurt.

the...

doing a 1rm for all lifts each week depends on how you feel. also there are numerous reasons as to why you might feel week for a few days and stronger on others (sleep,meals,recovery,etc..) don't...

congrats to Shawn, things are finally going his way and he also seems to be a quiet and humble individual. Also happy to see that Dennis brought a much better package at the Arnolds vs the Olympia....

drink in moderation, bottom line. some people are saying that the hard liquor drinking hasn't affected their gains (based on their performance or pictures, etc.) but it does put extra stress on the...

if you're using straps on all of you're exercises that you use them for, try limiting it to your heaviest set in order to get them working. only thing is, your forearms will give out way quicker than...

some people might say the smith machine press is inferior to a standard barbell bench press, but i believe both have their purposes and time to be fitted into your routine. you should definitely use...

An interesting clip of IFBB Pro Ben Pakulski breaking down some tips and pointers http://www.benpakulski.com/mi40/live-large-seminar.php

good to hear! props on recovering and putting in the work

you seem to be on track for 3 weeks out and it being your first comp. in my opinion you could drop just a little more but be careful not to sacrifice any muscle. the learner you are the harder you...

seems like a decent recipe, a lot of flour though! and usually eggs can last up to 5 weeks at proper refrigeration temp but all mixed together like that i wouldn't go more than 10 days. good luck!

there are numerous programs available but you have to find what is right for you at the moment (and according to your goals). if you're looking to hit each muscle group twice a week you can always do...

it really depends on what your goals are. if you're trying to build muscle (bulk) then get in the extra cals lost through cardio. i would keep it light and do maybe 2 - 3 sessions not more than 30...

i wouldn't change the protein intake even if it's a rest day. you can lower the carbs a little bit instead, since you won't be needed the extra glycogen. it's more important to keep your protein...

agreed! you can also try this exercise (hex press) : demonstrated by john meadows on how to properly do it http://www.youtube.com/watch?v=oL7Tb4ofKUI

since you cannot have dairy you can always have eggs or eggwhites (animal byproduct) with some oats or even greens at this point