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Thank you so much for your help. I've now read through this whole thread and I really want to try your products for my prep. I've been using Jack3d for preworkout when dieting or NO Shotgun when...

I should probably mention that I train after meal 2.

Hi Chris, big fan. Read your book, Championship Bodybuilding and I'm going to follow it as best I can for the next 20 weeks for my first contest. I have one question about postworkout nutrition. I...

my nutrition teacher is an idiot too. i weigh a little over 200 lbs and she told me to eat 75g of protein and roughly 600g carbs per day to meet my calorie requirements with the rest in fats. The...

1. How should one time their meals for maximum benefit?

Meal timing is extremely crucial in maximizing your gains. It is important whether building mass or burning fat is your primary goal. If...

7% sounds about right. very lean, keep doin what you're doin

agree with above. 30-60 min with 45 being optimal. i go with 3.5 mph and 2.0 incline but you can go a little slower and more incline if you prefer. BCAAs beforehand helps preserve muscle. Your...

Easily doable. No idea what your weight is but at 1-2 lbs a week you will definitely reach that goal.

dont bother critiquing individual parts. you need to gain at least like 20 lbs to see any muscle

I personally think the intention of your cheat meal has something to do with it. If you are cheating for the case of your sanity then eat something not so clean like a burger or pizza, but only have...

With beginner gains it is possible to gain 20 lbs of muscle in a year for sure. You have to realize 2 things though....
1. Just putting on 20 lbs of muscle will definitely not make you look like...

if you really want to add some size you should start doing some basic compound movements and eating more

i have no idea why you'd want to intentionally lose muscle but if you just want to drop weight super fast here's what you can do.
1. no lifting
2. run a lot
3. eat very low calories and low...

start lifting heavy 4-5 days a week and eat a nice portion of chicken, steak, fish, eggs 6 times a day, 2-3 hours apart. Add in rice, potatoes, and lots of fruits/veggies for carbs. This should...

You are looking at about 30 lbs in 3 mths, assuming you lose no muscle mass. Probably safer to assume 35-40 lbs (losing some lean weight) considering you need to drop weight pretty quickly. The...

After seeing the pictures you have the classic "skinny fat" problem. definitely agree with the person earlier who said you need to lift and gain some lean mass. you are going to have to drop...

I personally like to go with the 5 day. I have no real evidence that it's the best of the three but I like to get in the gym more often. It has worked well for me so far. Losing fat is mostly...

overall looks very solid and well thought out. i would only make 2 small changes...
1) sub in Tbar or Dumbbell rows for barbell rows on one of they days for some variety and more balanced...

I've been dieting for 14 weeks now and have had really solid results but have been stuck at 14% BF for a few weeks now and need to burst through that to get to my goal of 8%. Currently I train 5 on...

I've been dieting for 14 weeks now and have had good results but I can't get below 14% BF. I currently weigh 211 lbs. Right now I train on a 5 on 1 off split (Back, Chest, Legs, Shoulders, Arms)...