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It's fine!

Sorry I'm new brah, I didn't know I couldn't post this here cos age.
Though it is info even the oldies can comprehend, no? ;)

It's written very basic. It's just that it covers so much! (Huge reason why it's so good).

If you aren't interested in even breakin it into the parts then that's up to you.

But this guide has...

They don't need strict diet plan, flexible dieting (IIFYM) is fine! And counting macros is easy.

For your workouts, sets with 7 reps are great. If you're worried about weight, you substitute some...

Come on brah, this is amazing info for anyone interested (we all are). I loved it when i found this.

Fats
Lipids. These are considered compounds which are dissolved quickly in organic solvents, however not in liquids.
Caloric value = 9Kcal per 1 gram.
GDP Breakdown = Glycerol and Fatty Acids....

The Muscle Qualification Mechanism- Located at skeletal muscles, parallel to muscle fibers, sensitive to muscle length changes.
The Stretch Reflex- Mechanism which protects the muscle from...

The Order of Exercises and Muscle Groups-
In case the trainee performs both compound and isolated exercises in the same workout, it is recommended to perform the compound ones before the isolated...

Interval Workouts- A method based on splitting distance of travel to extreme strain periods (Strain intervals), which are being conducted intermediately with resting/recovery designed periods...

Sleep
Too many factors revolve around such a huge topic, therefore I will concentrate around effects of sleep / lack of sleep in regards to Physiology.

Amount of Sleep
True amount can only be...

Energy Supply
Creating all types of action requires energy, which is supplied by food. Food may be divided to 3 major Macro-nutrients: Carbohydrates, Proteins and Fats. These provide the energy and...

Muscle Fibers
3 types of muscle fibers exist:
Slow Twitch (ST or 'Type I') fibers, Fast Twitch (FT or 'Type II') fibers, which are further divided into Fast Twitch A (FT-A or 'Type IIA') and Fast...

Disclaimer: This information is textbook standard, but factual. This is merely a compilation of valuable information created by a person on another board. So it’s Not my creation, I am the messenger....

Read the nutrition section - learn IIFYM.

Get a professional routine already made an posted in the program section.

Cut when you reach your bulking goal - if you have a goal.

Generally ppl should cut when they're over 20% bf. so if you're under that, keep going brah.

Get a sex change, it'll suit you.

Srsly though, it's genetics brah. You wanna fill out your frame? Eat more (eat right too).
Lift properly. It's a marathon not a race. The gains will come.. Ie...

A calorie is a unit of measurement.
There's no quicker absorption.

If you want more Cals easier, liquid Cals.
Otherwise, do more reps of fork to mouth

You wanna get lean? Look to nutrition.

You wanna better yourself for that specific test? Keep up the frequency an always look to apply dat der overload.

This. Though it won't really make a difference to your gains brah

You can seriously add it to whatever.. Arms, legs, back etc