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Yea that makes sense. I'm taking an exercise science degree that is probably similar to yours. Thanks for tying in the physiological concepts.

Hey Derek,
I've tried increasing the carbs and protein in my diet as you recommended for about a month now. Unfortunately, I’m stuck in the same rut as I was before... I still can't seem to...

I try to stick to the lean mass diet plan (3500 kcal) as much as possible...

So usually it works out to about:

Meal 1: 648 Kcals
75g Carbs, 42g Protein, 20g Fats
5 Serving/s Meat Category...

I just completed my first tri-phase program...with pretty good success. 7 pounds in 12 weeks...not bad for a hard gainer! This is an awesome program. The variety keeps you stimulated (which i find is...

Thanks man. I didn't realize 5lbs was a good gain...I guess i shouldn't really compare myself to the massive guys who dominate this forum lol.

Im going to attempt the 9 week program (im not a...

This is copied strait from the scivation e-book:

6 Meals
Workout Days: 2652 Calories (168g Protein, 60g Fat, 360g Carbs [Not counting fruit & veggies])
Off Days: 1452 Calories (168g Protein, 60g...

Here are some pics i took after finishing the 12 week program.

I only gained 5 pounds, but my strength increased quite a bit.

Based on the pics, should i do another round of the 12 week...

Hey Derek,
I just completed the 12 week bulking program. I only gained about 5 pounds but my strength has increased a substantial amount. Im thinking aobut trying your tri-phase program now, but...

I am really enjoying the program so far. I just had a few questions i hope you can answer...

1. How much protien/calories are in an egg white (is there any protein in egg yolks?)

2. Where can...

Hey Derek,
Just thought i'd post my diet to make sure im doing everything right...
I wiegh 133 pounds and would eventually like to wiegh 150 or more (140 pounds is the short term goal). If you...

Hey Derek,
Im totally new to this forum but ive been lifting for about 3 years...unfortunatly with little to no gains. Ive tried various programs (5x5, body part splits, full body workouts, etc) but...