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Hi there, I currently do weights 4 days per week and considering adding cardio on a couple of my non-weight days.

Looking at my diet, I wondered whether 2,200 per day is ok or whether I should cut...

Hi, I began my bulk in January at 202lbs and I am today (11th March) at 215lbs. My diet is below. Any thoughts or areas for improvement would be appreciated!! Also if anyone has a suggestion how long...

I've been training for about 4 years continuous now, I'm on a slow cut (4 months) and wondered what my diet looks like, or where I need to change it. I'm 6ft 1, just over 14 stone:

Meal 1
3 eggs,...

Good post!!! I'm cutting on 224g carbs a day. Only eatin carbs breakfast, pre and post workout. It's working so far, I've cut on about 120g carbs but ended up losing too much muscle mass

for a lean diet id only hav carbs in the morning, pre and post workout. My diet is

3 eggs, 1 brown bread, 250ml semi milk

Shake, 2 fish oils

Chicken breast, cashew nuts

Shake, 2 fish oils

hi, im doing a steady cut at the min, iv done zero carbs before but want something easier to maintain! My current diet is;

3 eggs, 1 brown bread, 250ml semi milk

Shake, 2 fish oils

Chicken...

Hi, I've been training for about 3 years continuous but around 8 years in total

I cut down to 180lbs (1st pic) in August. then I bulken until xmas, which got me to 208lbs. I usually cut again in...

Time Food Protein Carbs Fats Calories
Meal 1
07:30 4 eggs 32 0 18 400
07:30 2 bread 6 40 3 180
07:30 .5 pt mlk9 14 4.5 140
07:30 Kiwi 1 11 0.5 45

Meal 2
10:00 Shake 45 1.5 1.5 190...

my personal favourite is 6" steak and cheese, double meat, on wheat with some lettuce an green peppers, maybe a sauce 2!

Thats great, thanks Dan! I'll have PB with my shakes then almonds with meal 3. Gona give this a try then if it works, stick to it until i stop gaining then adjust. Cheers

i was looking to stick to a 3 solid meal, 3 liquid meal plan. I will add peanut butter with my shakes, then 1000mg Omega 3 oil caps each solid meal. I could swap the milk at lunch and tea for a...

Hi, i'm about to start an 18 weeks lean bulk and was looking to see if this diet will be enough to sustain growth. I'm currently 6 foot 1, weigh 187lbs. I'll put in multivitamin in this diet, would...

Apologies I should have stated the pwo 'carb powder'. I'm looking at 'Waxy Maize Starch', "a complex, long-chain, super-high molecular weight, sugar and lactose free carbohydrate". Reviews say it's...

Thanks for the above info. Should I consider a high fibre cereal post-workout ahead of a carb powder to add to my shake? How about swapping the 2 portions of fruit for wholemeal bagels, then using...

Hi, i've recently cut to the stage where there is some definition in my abs. I've chosen to start a long clean bulk ahead of continuing to bulk, only to do a short dirty bulk. I am looking for advice...

ok that sounds great thanks! I didnt want to have to start my 14 day load up again as im looking to finish in 3 weeks. Il do some cardio 2nite and keep up the diet through the week, cheers for the...

i've been following dave palumbo cutting diet for 3 1/2 weeks, with my cheat on sat. Last friday i drank lots of vodka diet coke, but the problem is on saturday i ate carbs 12.30pm until 9pm. My...

i've been following dave palumbo cutting diet for 3 1/2 weeks, with my cheat on sat. Last friday i drank lots of vodka diet coke, but the problem is on saturday i ate carbs 12.30pm until 9pm. My...

yeh cutting is 4 losing fat. I'd just train evry body part once a week for now, even sumthin simple like day 1 chest biceps, day 2 shoulder tris, day 3 back day 4 legs. dont worry bout cardio, jus...

i had the same probs wen i was younger. Am 6 '1. I jus bulked up which definitely made it appear less fat, then try tonin up again from ther. I've jus gone 198 upto 215. Now cut down with cardio an...