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I suspect there is no real right or wrong - the angle of the torso will just target different muscles slightly different. A bit the same as incline bench vs flat bench. Dorian Yates used to do...

Yes, it will increase the overall time from start to finish, but I guess another way of articulating it is ensuring that you are closer to the bottom of your body fat set point before starting the...

I've done two shows over the past two year. The first one was a 20 week prep with a 1 week diet break mid-way. The other was a straight 16 week prep. I found on both occasions I started to run out...

I'm just wondering for opinions on whether you can fill-out prior to a show on a combination of fats and carbs? The conventional wisdom seems to be focusing on carbs and the primary source, but if...

I'm wondering what everyone recommends regarding an acute dose of sodium prior to pumping up on contest day.

One suggestion from Layne Norton is to eat a high sodium meal about 2 hours earlier. ...

Its not ridiculous, especially with a sedentary job. I'd start higher to give you some room to move. Try 1800 calories for a bit until you plateau, then adjust from there.

You don't mention the word 'calorie' once in your detailed post. Step 1 is to be in a caloric deficit. Drop your calories a bit - keep protein where it is. To give you an idea, I'm currently...

I'm currently cutting on 1800 calories and feel like I'm in a groove. I have haven't been craving a cheat meal or refeed day. My workouts have remained intense and I'm keeping my strength. Am I...

Just hang in there...its takes some time for your body to adjust to a new diet, especially one with a decent caloric deficit. It will get easier over time - just pace yourself.

Can even simply it and just track protein and overall weight gain, assuming you are getting sufficient nutrients.

If you have been in a caloric deficit for weeks on end, your muscle glycogen stores must be pretty depleted, hence why competitors carb-up prior to a show. You want to look healthy, not depleted on...

I'd keep water normal and consistent, but focus on increasing your carbs, sodium and potassium. If you're really depleted you can get away with 500-1000 grams of carbs (maybe even more) when carbing...

I can only speculate, but the classic physique competitors just seem to be smaller versions of the open competitors, but without the bubble gut. It will depend how the division evolves and whether...

For this situation, I recommend pre-exhausting the chest through an isolation exercise (Flys), then doing DB bench press. Although pre-exhausting has been proven to not improve muscle growth, its...

Its ok in terms of macros, providing you are getting enough healthy nutrients through your other foods.

Muscle protein synthesis takes between 24-48 hours after training, so if you stop eating protein on your off days, you won't be getting anywhere near optimal results.

I've got the biggest sweet tooth, but when you're body is craving sweets like that, the only way to stop it is to give it more nutritious foods like oats etc.

Lets say you are aiming for 2200...

Usually goto bed close to midnight. I may hold off the last meal till 10 or so as well.

Workouts start at about 4.45pm or so.

This is a slightly technical question around maximising Muscle Protein Synthesis for optimal results. Either way, I know this will only have a small effect, but I'm still keen to maximise MPS as...

Thanks brah, hoping to put on a bit of size, then cut back again in 9 months time or so.