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in simple, yes if you burn 600 calories you can eat 600 more without any consequence so to say, as in no fat gain or fat loss.

Alright thanks, I just use shakes because they're easy. But I wasn't sure because of varied opinions. Thanks

So I'm just wondering I've been hearing different things, what's the verdict on pwo shakes? Is it benefiicial to take them right after workouts or is it broscience and can I take them whenever? The...

Sorry, haven't been on my computer in a few days. Thanks to both of you for the advice!

Im starting off LAyne Nortons PHAT routine tomorrow, im a pretty experienced lifter but it looks like its going to kick my ass. Any advice going into it? What mentality should i have and how are your...

First of all why would you have an all out cheat meal? Eat what you want on a bulk you dont need to eat "clean" clean refers to eating 250-500 above maintainence, not clean foods. If your on a bulk...

Yeah ive been doing high sets and reps because i was currently on a cut, but now im on a bulk itd be a big time saver and since they wont be visible anyways in a few weeks i might as well do the...

ON a bulk is it better to do a high rep and set ab routine with no weight, such as the p90x abs (just an example, i dont do it but it is a 11 ab workouts of 25 reps per workout)
Or would it be...

What is your specific goal, cutting or bulking?

Alright thank you! Yeah i just wanted to start out at 2900 calories even with the 300-400 burned. I feel like i have a slow metabolism and am a endo-meso so i tend to hold on to fat. So i was going...

From the three posts of Emma the average is around 2850-3000. im 6'1 180 lbs and lift heavy 4x a week with alot of walking for please outside and basketball. My BMR is around 1930 or so and i use the...

Sorry for this noob question. But i am starting a bulk (never bulked before) and ive been on a large large calorie deficit for a while now, i had a cheat meal a few days ago then for the past week...

I have many many times. I was referring to leangains in my post above i know my BMR my RMR, but it does not spell out in the stickies whether to gradually bump up cals like you advised to to just go...

Alright, so your suggest this week i eat at 2500 calories even though ill still being doing cardio and stuff and then next week bump it up to 2700 then 2900? And do you believe my way of weighing...

Okay thank you for the advice! Do you mean 200 calories a week from what i am eating now or my calculated BMR? ive been eating 2200 calories a day recently because i get all my macros in an am...

Also, ignore the boxers in the pictures lol


I am aiming for 200g protein, 90g fats, and rest in carbs.

And can someone explain the lean gains approach please, i read the whole website i just...

Okay, so after cutting strictly for 3 straight months and 5 months not so strictly, i have decided im going to bulk. (went from 200 to 180)

There are a few reasons for this:
1) Im 17 and i keep...

It takes your body approximately 15 minutes from your brain to send signals to your stomach if your full or not. So if you ate a whole meal in 5 minutes, you would have no idea if you actually were...

You could do a lean gains diet. I have not read that far into it, but the idea is eating above maintainence on workout days and eating below maintainence on off days. This way you will gain MINIMAL...

So your plan is to gain lean muscle slowly while keeping the weight, maybe even dropping a lb of fat here or there? I have no idea what bf% im honestly at im thinking 12-11% but once i reach 10% i...