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  1. Protein and carbs

    Ok so I've been doing the PHAT routine for 4 weeks now and have noticed some nice gains in strength and more definition but not so much "size" change. I know size doesn't happen over night and I am in this for the long haul. I am going to start doing high carb days on my power upper day and...

  2. Gain muscle but keep weight the same?!

    Ok so I've been doing the PHAT routine for 4 weeks now and have noticed some nice gains in strength and more definition but not so much "size" change. I know size doesn't happen over night and I am in this for the long haul. I am going to start doing high carb days on my power upper day and...

  3. Im new and need help

    Hi guys I'm new here and have a couple of questions I have no friends who workout or train so I need answers. I've been working out for over a year now and have lost 30lbs. I'm down to 210 with a body fat still at 19%. I'm looking to build but still need to lose weight. I'm 6'1" and I'm eating...
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