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  1. Gain muscle but keep weight the same?!

    Awesome! Thanks I appreciate your help!

  2. Gain muscle but keep weight the same?!

    Ok I can do that! I have been lifting for around a year. I've lost 40 lbs since December of 2012 by doing light weights and cardio. About 6 months ago I started lifting heavy.

  3. Gain muscle but keep weight the same?!

    A trainer told me I couldn't gain any more muscle if I didn't up it. I want to loose more fat before I really bulk but I'm new to all this and wasn't sure what I should do. What do you suggest?

  4. Gain muscle but keep weight the same?!

    I was sitting at 2100 but hadn't noticed and gains so I upped it to 3000.

  5. Protein and carbs

    Ok thank you so much! I really appreciate your help. I'm going to make the adjustments and see what happens and adjust.

  6. Protein and carbs

    Gotcha! So don't laugh but I just wanna make sure I'm getting this right. So the best thing for me is to keep my kcal at 3000 and do HIIT to help with my BF?! And this shouldn't cause me any metabolic issues?!

  7. Protein and carbs

    When you say cut fairly quickly, what do you exactly mean?

  8. Protein and carbs

    Ok! Thanks for the help, I appreciate it. I eat healthy but I know I need to get my kcal in check I was just lost on what do to.

  9. Protein and carbs

    A trainer at the gym i Work out at said I should do that to drop my body fat percentage since I'm stil sitting at 18%. What you're saying makes a lot of sense. That's why I was questioning it because, everything I've read says the contrary to what he said.

  10. Protein and carbs

    Thanks for the info! My kcal a day is 3500 on high days and 2100 for low days. I'm new to adding size and want to be sure I am doing it right. I'm pretty active outside of the gym I do cardio 3 days a week for 30 mins. I run ab 3 miles on those days,so a 10 minute mile.

  11. 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...

  12. 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...

  13. Im new and need help

    Ok yea I go at it! I think I'm working hard at least.

  14. Im new and need help

    Ok I will I've heard of if but never looked into it. I think my biggest fear is gaining weight. Growing up I was obese as in when I I was 12 I was 250lbs. I dropped down to 135 by the time I was 15. Food has always been my enemy. I eat clean now but eating more is kinda scary to be honest.

  15. Im new and need help

    I wouldn't mind doing more days at all!

  16. Im new and need help

    I like the 4x only because of nursing school and my schedule BUT I'm at my gym at least 5-6x a week anyway

  17. Im new and need help

    How many exercises do you do per body part?

  18. Im new and need help

    Day one is leg 2 is chest and shoulder 3 is back and 4 is bicep and tricep. For each day there are at least 10 if not more exercises and it seems very repetitive when the weeks change the workouts don't vary much. I don't feel "it" after I workout and I give it 110%

  19. Im new and need help

    It's a 4 day program I got out of my book called Natural body building by men's fitness

  20. 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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