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  1. hows my CLEAN bulk diet

    Milk or CC before bed works fine too.. Four cups of milk, or 2.5 cups of CC..

  2. Daily protien for bulking??

    Depends who you talk to. Iron Addict says you have to eat 1.5g for gains. Layne Norton says 1g is all you need, so does Sporto.. the guy on the cover of Lyle McDonald's new book.. Alan Aragon recommends 1 to 1.3 grams per pound of target weight. I am doing 260 grams and I am 180 lbs..

  3. No Masturbation: Will it Help with my Gains?

    Obviously masturbation is like any form of low intensity cardio.. There's no point using up those calories flapping your arm over and over when trying to build muscle. Also if you are going to compete on stage, then you should alternate between using your left and right hand each time you...

  4. Requesting a training/nutritional plan

    Go read Alan Aragon on the subjects of carbs at night and meal separation. It's nothing but superstition. You can eat fats with carbs in bed with the lights out five seconds before you crash and cut up just fine.

  5. Recomp/Lean Bulk Diet! Check it out!

    Way, way, way too much protein. None of the scientific literature supports anything over 1.8 grams per kg of body weight. You can add a little more to be safe, but you don't need more than 1 gram per pound of body weight. Even if you think I'm wrong, and I'm not, start low and if you aren't...

  6. lose weight

    Alwyn's workouts for fat loss start with high reps, fifteen or so. You do workout A, workout B, repeat and then you lower the reps, increase the weight and shorten the rest period. A typical fat loss routine lasts four to six weeks. By the end you're typically doing 6 to 8 reps, with 30...

  7. lose weight

    That goes against everything I have ever read on effective fat loss programs. Heavy weight to increase protein turnover. You want to increase metabolic activity through stress on your system. You do that by supersetting unrelated exercises, lifting heavy and keeping rest periods short. And...

  8. lose weight

    I've cut fat fine without traditional cardio. If you do a fat loss routine like Afterburn or one of the fat loss routines from the book New Rules of Lifting, created by Alwyn Cosgrove and written by Lou Schuler, you will be getting plenty of cardio from the workout alone. The best workouts for...

  9. Former drinker looking for advice

    What do you mean? You became lazy once you stopped drinking? That makes no sense to me. I had alcoholic tendencies for a number of years and stopped entirely a couple months back. I feel great, don't miss it at all, and certainly never found a need for some weird chemical cleansers or...

  10. what to stack??????????please help!!!!!!!!!!

    If your diet and cardio are in check then why do you need a fat burner? You can burn 15lbs of fat by mid September through diet and exercise.

  11. Freaking out

    Maybe you should return to maintenance level calories for a week or so and then slowly lower again to your chosen caloric deficit. Or try something like carb/calorie cycling. Normally I'd say increase your activity but you sound pretty maxed out in that area already. I personally would never...

  12. Which is the better post-workout shake?

    Hey guys, I'm new here. This is my first post, in fact. I found this place while doing some reasearch on post workout nutrition. I've been using a dex/whey shake for a while now while cutting. It's 68 g of dex, 33g whey protein. I sip half right before I begin working out, and the other...
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