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General health supps should not be overlooked. Do you live in a winter climate? Vitamin D is one I'd highly recommend in the winter (at least 2,000IU of Vitamin D3 daily). Good luck, bud!

The healthy choice is to enjoy family time and eat what's served (gone are the days when I'd bring tupperware to family gatherings). Train as you normally would, and maybe eat light leading up to the...

Fitness is ultimately a personal battle to get better every day. You're only competing with the man in the mirror. I know it's hard to hold that perspective when you see only one side of fitness...

Sure. Is it optimal? No, but if your macros are on point the food source doesn't really matter. If you're in a calorie surplus, training hard and getting in quality sleep on a regular basis, you...

Keep at it, man!

Consistency in all areas (diet, rest, training) over many months and years will get you to where you want to be. Slow progress is still progress. Don’t expect profound change...

Make sure it's undenatured. Your GI tract will thank you!

Wrote a blog on this subject at www.mitchcalvert.com

Broscience has built a lot of muscular physiques. Why ignore real world experience because some new finding says so-and-so is the only way?

It's not hard to get 6 meals a day in either, and I...

In meals furthest away from exercise. If you train at 5 pm, I see absolutely no reason for a heavy, carb-laden breakfast 9-10 hours before, especially if you back load sufficiently with carbs post...

Does it come in smedium? If so, count me in.

LOL it's a typo. If your goal is dropping fat, protein should be the biggest % of your calories FOR MOST PEOPLE. Say, for example, your typical meal breakdown is 40g pro/40g carbs/10g fat as a base...

http://img546.imageshack.us/img546/3500/beforeandafterk.jpg

Five years in between mind you, but have come along way. First pic doesn't really do me justice. I was 225 lbs at my heaviest in my...

I'd kill myself if that was my diet.

At 163 lbs, that's definitely a gaining phase at that caloric count. Personally, I need a closer ratio of protein/carbs to cut weight (if that's your goal). 50/40/30 P/C/F

Despite the derailment, this thread does send an obvious but often overlooked message: focus your funds on whole foods in the grocery store, not the supplement shop. Whole foods trump supplements

Yeah, as they said, my preference is a whole food meal 1-2 hours before bed.

Creatinine is still in range, nothing to worry about. Were you fully hydrated going in? As you said, liver values can be falsely skewed by exercise. Take two days off (a full 48 hours) prior to your...

What they all said. I was in your shoes once, and what it came down to was making the conscious effort to cook my own meals (even if living at home) and avoiding temptations. That first year is the...

Enjoy the process and take it day by day. I think too many people expect changes over night and don't recognize the small, incremental changes they're making because they see themselves in the mirror...

I'd slowly increase the number of training sessions a week instead. More opportunities for growth, more protein synthesis, less catabolic cardio = a win-win. I know some guys advocate for short...

Probably OK in moderation, but I'd try really hard to cut it out almost entirely. Unfortunately, artificial sweeteners are in nearly everything nowadays, so it's hard to avoid. Gum for one.