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That would be the mean value between the two weights. So in your case (237+228)/2

Hi Ryan,
I'm going well with GST, I see improvements constantly. I have 2 questions for ya:
1. I am currently doing my program as following Mon/Off/Wednesday/Off/Friday/Off/Off - So the weekends I...

Searching for a cheaper protein option than Optimum I found these guys from QNT and bought a bottle of Delicious Whey and one of Creatine Monohydrate. The protein is surprisingly tasty and it takes a...

Great, can't wait to bulk :D

Yeah, the same here, I'll give the personalized program a go and I'll purchase the e-book in a month or so because I am right now in the middle of my 2nd Macro of default GST and more important in...

I can still get some in our stores, is it a banned product or is now using a new formula?

It is not only metabolically expensive, but financially too :( Junk food with little nutritional value is a lot cheaper. Ofc the body doesn't know that.
2 years ago I was a sedentary guy. I was not...

Hi Ryan,
I just saw your video a few pages back when you wanted a discussion regarding your hard time to put more muscles on.
Well I didn't check other opinions but my feeling is that the human...

True and funny in the same time =))

harnz actually it's easier than you think, no need for strange exercises, you just need to eat less.

I've switched from Gaspari to ON, thx reddit guy :)
Also I wouldn't take in consideration any Gaspari/other blamed company representative comment, they are in for the money, the end.

So if the quantity of protein is less than claimed, the difference is replaced by what? sugars or even worse?
Would be interesting to see what a protein can is really containing.

That's Japanese 99%

I've found this program on the forum and I'm very excited about it. Just finished my first microcycle and it was a bit hard with all the "finding my 1RM" thing. So here we have some guys with great...