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i consume something like 9 scoops of protein powder a day. granted 4 are from monster mass which has 12.5G per scoop, but I see nothing wrong with this. I still incorporate other protein sources,...

i'll probably get killed for admitting this but I consume the big majority of my protein via shakes and bars...

for instance I'll do a cytogain/monster mass shake in the am, pre and post work out...

his deficit was nearly 1500 calories a day, that's way too much of a deficit. Without a doubt his metabolism will suffer with that great of a deficit.

losing weight is easy with a 500 calorie...

what alot of people do is take their BMR and than multiply it times their 'activity level'.

so for me it's 1950 x 1.55 = ~3000. I work off of that, and right now my goal is gaining weight so I'm...

looks like icecream... might have to try this!

enjoy the ********, you're gonna need it. you're gonna want to stick to cold shakes, maybe even add some ice cream to a whey shake to make yourself feel better. i cringe every time I think about...

up the calories and do cardio 3-4 days a week.

it's a staple in my diet, mainly almonds and peanuts but at the same time, i'm trying to be more creative and add vartiety to my meals.

i'm also using monster mass mixed with milk, helps with...

typically it doesn't make a difference, i try to balance each meal snack with fat/protein/carbs/fiber if I can help it. As long as i'm not eating 'junk' food i'll consider it as a snack

So I've realized that 3500-3700 calories daily isn't the easiest thing for me to get to. And unfortunately it's had me consuming more protein bars and protein shakes than I would like.

Lately...

obviously the more the better, but i know given the diet i plan on sustaining there will be some fat game that comes with it...

when i do my trips to trade joes i usually get the same staples...

almonds, peanuts
natural peanut butter and reduced sugar jelly
chicken meatballs / turkey meatballs
soy/flax tortilla chips...

i took a look at the snacks cabinet I have at work...

i have assorted protein bars, various cytosport protein mixes, cocoa roast almonds and cinnamon almonds, lightly salted peanuts and in the...

something is wrong with the calories in your macros...

400(4 calories/g) + 370(4 calories/g) + 40(9 calories/g) = 3440 calories...

fat seems very low also, what are your primary sources of fat?

posted this in another thread not realizing the sticky was more than just guidelines...


6'0" 180pounds / 13-16% bodyfat. Goal: put on an additional 20 pounds or so (the more lean mass the...

well i consume between 3500 and 3700 calories, so it's not that hard... and plus remember i said I take fiberteq which has 8 grams per serving...

25-30 minimum is recommended. I think i consume between 40 and 50 grams of the stuff, but I also take Fiberteq with casein protein before bed...

So here's the deal, short and sweet.

6'0" 180pounds / 13-16% bodyfat. Goal: put on an additional 20 pounds or so / lean mass

Macro Breakdown: 3500-3700 calories daily / 6-7 'meals' /...

i'm actually at a loss of words today. yesterday I hit my biceps really hard, doing seated hammer curls, alternating standing curls and concentration curls. just for the hell of it, i then did some...

imo the stack looks fine, and keep the Dymatize Elite. Definitely want to make sure you have that slow digesting meal to keep the body nice and happy throughout the night. I add in glutmine pre-bed...