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I wouldn't worry too much about getting your protein as you won't burn off muscle in a day and if you consume too much protein it is just going to sit in your stomach (being so dehydrated) which may...

As a physique competitor I'm always eating clean especially during contest prep. When you are on a low cal, low carb diet you can get sick of eating the same thing all the time! Post work out instead...

It is okay to follow a split (working 1-2 muscle groups a day) but everyone has different goals and different bodies so what works for your boyfriend may not for you male or female. For example he...

If your knees are sore I would have to say its probally bad form on squats and lunges. Make sure you knees aren't travelling over the front of your toes, push you're hips back. Try box squats or even...

You can't spot reduce specific areas but you are on the right track knowing you have to make changes in your diet in order for results to take place. Macros are important but it isn't the only factor...

Hey!
You specified how many calories you are getting in a day but you never really were specific on when you were eating them. You want to keep you're body from going into a catabolic state as much...

Don't do anything to try and compensate for it the cheat. It will get you in the mind frame that if you do cheat that you can just make up for it later which is not the case. At 9 weeks out it won't...

You are probally feeling weak during your workout because you're only eating protein and not any carbs. Carbs are used for energy, you'd want to actually eat the most carbs prior training to fuel...

I completely agree, you should get plenty of rest with every routine, the muscles repair and recover when you are resting not when you are training. It also depends on how long he was training for....

What a lot of people don't realize, both natural and Enhanced athletes don't grow while they are training, they grow when they are resting. So if you are constantly in the gym every day or two...

Did you start with a building phase first? Before you go right into lifting heavy you should do a full day split and lift in the 10-12 rep range for 2-4 sets concentrating on form and technique. If...

While dieting you don't get to eat everything you crave unfortunately! When I crave something I like to experiment with different things to make it taste similar to what I am craving without actually...

I love cinnamon rolls but obviously to eat clean those can't be in your diet. Instead I take:

1/3 cup oats
2 egg whites
1 scoop Isobolic Cinnamon Oatmeal Flav

Mix these up then bake until it...

First of all, I will start with saying the scale does nothing but mess with your head. Playing the numbers game is never fun! I look leaner now then I ever did before I started training and I weigh...

Hanging leg raises are an excellent exercise to help develop your lover core. Although when most people do these they just bring their legs up to a 90 degree angle and swing their legs back down...

Many of these women may not like the bench press for a number of reasons. First of all chest may be one of their weaker points. Looking at my own training or my clients', the body parts they like to...

They both target different muscle regions of your back. Wide grip lat pull downs hit the width of your lats more to give you that V-taper look where as close grip is better for depth and back...

I love doing seated rows, T-bar rows and lat pull downs for upper back! When doing these really concentrate on keeping your shoulders back and down!

Seems your CNS needs a rest! You are probably over training. Try taking a few days off to let your body recover. I know what you mean too about drinking your preWO and your BCAAs all before you...

My favorite meal of the day is breakfast ! This is something I look forward to every morning:

-1 scoop Isobolic cinnamon oatmeal flav.
-1/4 cup egg whites
-1/3 cup oats
-1/2 tbs almond butter...