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  1. johnathan1995

    First cut please help

    Hi guys,I'm about to start a cut by next week and right now I need advice on the whole process.i've googled the tdee calculator and got different numbers from each.can I know if there is a more accurate way or do I just have to estimate from those numbers and evaluate my weight loss from...
  2. johnathan1995

    Musclepharm zma max usage

    Hey guys,1st time that I bought a supplement that isn't just that regular whey and creatine.its this supplement called zma max cos I have trouble sleeping all this time.i read that it must be taken daily but what if I only take it on days when I cannot get enough sleep like on days when I have...
  3. johnathan1995

    Homemade weight gainer

    Currently on a bulk and have trouble taking in enough calories at times so I take in a weight gainer but I would like to stop buying them to save money as they are quite expensive.any ideas on how to make one that has at least 500 calories per serving?:)
  4. johnathan1995

    7 to 8 hours of sleep

    Hey guys,I know that we should all get at least 7 to 8 hours of sleep minimum.but I always wake up in the middle of the night after around 4 to 5 hours of sleep but Have no trouble getting asleep again for the next few hours.or sometimes I don't get enough of sleep I will take a nap in the...
  5. johnathan1995

    How to increase sprinting stamina?

    Hey guys,I always run in school but there is something that always seems to be making me lose the champion spot no matter how fast I am.im one of the fastest runners but everytime when I'm ahead of everyone in a race,I would tend to slow down near the end and I'll end up with 3rd or 4th...
  6. johnathan1995

    How much protein?

    Can someone tell me how much protein should I take?i know this sounds a little silly but recently I read two articles saying that a gram and more of protein per pound of body weight is too much but I've been consuming around 1.5 grams of protein per pound of body weight.have I been taking too much?
  7. johnathan1995

    Low carb and high carb

    Hey guys,I just started this carb cycle where I take in high amount of carbs,low fat and high protein on workout days and low amount of carbs,high fat and high protein on off days.can this method help me gain muscle and also help me lean out?i also incorporate cardio once a week on my off days.
  8. johnathan1995

    Amount of time working out

    Hey guys,I heard that training longer than an hour causes our cortisol to rise and your testerone starts to plummet.this means it wouldn't be such a good idea doing that but I do a 3 days split and two muscle groups each day and usually my workouts last up to 1.5 hours.i wonder if this really...
  9. johnathan1995

    Gain muscle lose fat

    Hey guys,I understand that you have to have a caloric surplus to gain muscle but I have some fat in my midsection which is at my belly which makes my abs not visible and I wanna gain muscle mass and have visible abs.how do I do that because I tend to gain muscle when bulking but also a lot of...
  10. johnathan1995

    Bulking diet

    Guys,can you help me to construct a bulkin diet with the following food: Quaker oats,eggs,whole meal bread,sugar free peanut butter,cheddar cheese,milk,sweet potato,white rice,vegetables,honey.and I have meat and fish occasionally but I'm a student so I would like to know how do I get a...
  11. johnathan1995

    Bodybuilding/clean bulking foods

    Guys,can you help me to list out food that are easy to get and doesnt empty one's wallet.food that contain lots of clean carbs and protein to help in building muscle or bulking.gonna get to a clean diet from now on cos I haven't been really watching my diet so I kinda gained some muscle but also...
  12. johnathan1995

    How to gain muscle and visible abs

    How do I gain muscle mass and lose abdominal fat at the same time?and my abdominal exercises hasn't been really helping either.i do 4 sets of 12 reps of incline leg raises,4 sets of 15 reps of crunches,I rest only 30 secs in between sets and I finish off with a minute plank with a 25 pound plate...
  13. johnathan1995

    Creatine gains

    I would like to know if the muscle gains I get from taking creatine monohydrate is temporary or it'll be permanent.im currently on my fourth day of my loading phase.
  14. johnathan1995

    Should i cycle my weight gainer?

    Guys,been taking creatine monohydrate along with my serious mass weight gainer that contains a gram of creatine for several months.im planning to stop creatine for a month and then continue cycling it again but do I have to stop taking my weight gainer too?cause it has creatine in it too.
  15. johnathan1995

    Workout rest period

    I would like to ask if its alright to rest a group of muscle a day before I train them again because I sometimes have a tight schedule so I have no choice but to only give my muscles rest a day.I usually rest them at least two days before I work them out again but nowadays im quite busy so I was...
  16. johnathan1995

    Workout routine

    I'm going 17 in a few months time and has been lifting for few months with not much results.i get advice saying I should do more compound workouts for my age but im confused on a workout routine.can anyone help me out?i train each group of muscles once a week.
  17. johnathan1995

    Workout routine dilemma

    I'm currently on a workout routine where I go 4 heavy sets where im only able to perform 4-6 reps each set.but I would like to know if going a little lighter and going for extra reps to failure is more effective in building mass and muscle?I'm not sure which one I should follow with.
  18. johnathan1995

    How to gain results

    I'm a 16 year old and have been lifting for about 3 months.I train back and biceps on one day and chest,triceps and shoulders on another and I train each of them twice a week.I don't seem to be getting any gains other than I don't feel sore anymore after my workouts.I feel like starting the 4x...
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