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persistance, baby....hehe.

the stomach fat is very stubborn i have found, when you lose weight it comes off the legs, arms, chest first, and visually you dont notice a change becuase your stomach...

15%

ill try and construct a diet for you based on what foods you list for me to use that you like, and your bodyweight using www.calorieking.com. if you want.

pure isolate taste like crap, i would use concentrate with added isolate.

i would say hes near 5'10, i had a little stomach like that ages ago at 157lbs/5'10.

possibly the funniest thing ive seen in a long time.
let me just , ahahahah lols, omg wtf!....yeah

dont just focus on one part of the deltoid, set up a complete routine.

2X10 military press (front head and overall growth)
2X10 Side lateral raises (lateral head gives you the width your looking...

rest 2 mins on legs and back, 1 minute on rest.
for speed, its a steady fastish pace without intervals or isometric holds, and no locking out.

high reps......, i dont want the abs to grow significantly. i dont give a rats ass about how my jumping or sports will be affected by how i train abs, i train abs for aesthetics not strength, thats...

you should either have a goal of gaining mass or losing fat, not both at the same time. secondly you dont gain fat by consuming fats, you need healthy fats in your diet such as flax seed oil. its the...

3lbs?...do 45 minutes X 4 a week. moderate intensity.
on a calorie deficit (-400 from maintence)

heavy breathing expends energy i think. anyway, arnold said you can expand your ribcage when breathing heavily while squatting.

is it healthy? no
is it ok once in a while, sure.

mix up the cardio, eliptical, jogging in the park, swimming, jump rope, stationary bike, treadmill, e.t.c

flowing water never runs stale ;)

1 scoop whey
1 cup rolled oats
1 large banana or 2 tbsp of honey.

im not looking for a huge insulin spike, and i think that it is only someones opinion that prolonged spikes which are very big...

i would think white bread, due to the gi rating.

bodyweight X 18-20. 200X20 = 4000 calories for bulking.
if yout 200lbs at 13% bodyfat or above i would cut down to 9 or 10% before i started a bulk. its up to you though. if you did then your...

Meal 1:
3 egg whites, 1 yolk ommellete. 117 cals, 4.5 g fat, 0.5 g carb, 13.5g protein.
2 whole wheat toast. 240cals, 3g fat, 21g carb, 12g protein.

Meal 2:
Pre workout:
1 scoop whey.104cals,...

condiments reduce junk craving greatly for me.
but i have 1 cheat day every fortnight, the rest is strict.

aslong as your eating on a calorie surpluss youll gain fat, not all the food goes to muscle building. cant escape it, but then theres the fact that muscle burns fat, so if you time your cardio right...