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Great job man. I am using Leangains as well. I'm a bit more paranoid about losing muscles, so I am trying to keep my loss to around 0.7 pounds per week. I'm using Omron too. Good for the purpose if...

Lenny,

Great job with cutting!

Since you mentioned you have been reading up about IF, I think you will probably know about Leangains already. It's all over this forum. But in case you are not...

I think first of all it depends on the specific model itself. But another important factor is your own consistency when it comes to weighing yourself. What I mean is, if one day you weigh yourself...

Yes please read and follow the instruction from that post that KyleMQuinn mentioned. It will save you from any costly mistake. From 193 pounds, unless you have a very high body fat percentage, 1800...

Outbakjak,

I think you might find this useful. I will put the link at the end, but here are the excerpts from this article on this very question of yours. The author is Lyle McDonald. I think...

bjorn12,

If you are talking about 20 pounds of pure muscle extra on your body before you're happy, then it's no small task. I may sound like such a downer, but I hope to respectfully prove to you...

Since you want to concentrate more on upper body, I don't see why you do Squat (different variations of it) every session. Even when you want to gain mass on lower body, you don't have to Squat more...

I think you should cut some fat first. To do that, you have to 1. eat properly 2. do cardio and 3. lift weights. It's great that you are already familiar with the SS program. I would say you should...

Are you obsessed with your goals?
Thinking about your goal is like a habit. It takes a while to get into the routine. But that?s the only way you can achieve anything worth wide in life (i.e....

talk about Downfall, here is a short fun clip from that movie Downfall. It will show you some principles of working out:

http://www.youtube.com/watch?v=e3AuMNyb8IA

I think you don't know how tough it is to get in great shape. Of course it depends on the body type too. For your body type, if you want to look like the other guy, you have to gain some more muscle...

Danefarquhar, have you done the Starting Strength program yet? Before going for pure muscle gain, you should at least get to a good strength level first. By following the Starting Strength program...

For me personally, 3 sets of 10 reps works best for muscle gain. 4 seems a little bit excessive. As long as you can keep good form and gain weights on the barbell every session, 3 sets is enough. 4...

Just as Rippetoe said, be extremely careful about adding more exercises to the program. And as Bananahammocks said, your dominant arm tend to be a bit stronger than the other. I would only add that...

What applies to someone else does not necessarily apply to you. A few reasons: 1. The other person has a different body type from you (e.g. mesomorph instead of ectomorph), 2. He is at a different...

Nutrition is important, but if you don't stimulate your muscle enough, then your good meal plan (more calories than maintenance) is only going to make you fat.

I'm an ectomorph, and the best...

5 kg in one year. That's not tough. That should not take more than 3 months. Then you can cut fat. Just don't do that at the same (bulk up and lose fat) because that is not possible.

Also, you...

Put you back 2 weeks, not 2-3 months. That's BS.

For example, if you squat 220 pounds on week n, miss work out on week n+1, then what is most likely to happen is you can only do 220 pounds on week...

In order to have nice, defined abs, you have to have muscles there, and there must be very minimum fat there so that the muscles don't get blocked.

To gain muscles there, all you need is 2...

Could you be more specific? What is your body fat percentage? Maybe posting a photo.

Seems like you want to lose fat. Running five times a week already. So cardio is fine. You just have to lift...