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Every time I force myself to take a break, I always come back to the gym more motivated and with more energy. At minimal 3 days off.

Keep your cardio in the mix. Don't cut it out entirely. Maybe stick to 2-3 sessions per week of HIIT, this way your heart stays strong. Calories slightly above maintenance and lift in rep-range 6-8,...

60 carbs, 25 protein 15 fat. Cycling is demanding lots of carbohydrates. Peanut Butter has become my new best friend :-)

X2. Use assisted Pull-Up machine if necessary.

I am currently focusing on eating a lot of food and keeping it as clean as possible. Due to the excessive amount of cardiovascular training I am doing at the moment, I am almost able to eat anything...

If you have a HR monitor it is easiest to just let the HR come back to about 70% and then go again regardless of how long it takes... TWSS

Otherwise you can use time. 1 min sprint or 30 sec and...

If you can't recover fully then it's likely you are over trained. If you are suffering from insomnia or fatigue, these are other classic symptoms. Try taking a week off and letting the body fully...

Best Advice I Have

1. Be Outgoing and talk to everyone!

2. Offer helpful hints and suggestions if you notice patrons struggling while working out.

3. Take group fitness classes and have the...

Usually 4-6 weeks. If you are bulking give the 20 rep squat a shot.

yes, thanks for clarifying that. I forgot to mention 500 below maintenance.

Look at scivation. I would recommend Xtend. If you have more funds than take it with vasocharge and add your whey too. Should make for a pretty good stack.

scivation books are great for finding information about health and nutrition. Sounds like the best option. Spend hours on the bb.com reading and learning about how foods work as energy sources.

Eat a bigger breakfast for sure, oatmeal is a great option. Throw in some whey protein and natural peanut butter and you have a solid meal. As for fruits and veggies, you need to add them somewhere....

reduce calories by 500 per day, either all through diet or 250 in diet and 250 in cardio. If you wanna cut faster than reduce a little bit more.

How long does it take you to complete your workout?

Water for post-workout. It really doesn't taste bad. A scoop or two with 8-12 oz of water and you are good to go.

I've had good success with superpump. I also like nano vapor, no xplode, and white flood.

Perform planks with your forearms on a stability ball for a more challenging exercise. Then, once you feel you have that done well to make it more challenging you can continue to roll the ball out...

Whey protein will be a good first supplement if you wanna call it that. Maybe look into scivation Xtend.

I always add chocolate whey and then a tablespoon of natural peanut butter. Try to get all three energy sources in this meal to cause less of an insulin spike.