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There are different variants of 'strength', so with that in mind you can do just fine without buying equipment and pounding out bench press especially if what you are looking for is for martial arts,...

I have used glucosamine, I don't think there were any 'wow this works' reaction, however you could say I've had less issues with joints over a prolonged useage... I guess it comes down to giving the...

It's Calories in vs Calories out, and Macros. "Clean" eating is not what it appears to be.

By eating "Clean" what you're doing is keeping the amount of calories down as it's easier to over-eat on...

So your CNS can rest for one, remember you're meant to be training at very high percentages of your 1RM on these...

Just a note on progressive overload technique I was taught...without going to failure that may help.

Taking the bench press as an example, you try to start out at 75% of your 1RM, let's call that...

If you've consistantly eaten that food above for a whole year by the way, without gaining or losing weight then you have a year worth of data to establish what you're burning, so try to get those...

That's also the incorrect approach. Why go to the other extreme, first you went for a year without increasing your calories and not gaining weight and then all of a sudden you want to double...

Hi,

Yes, 1 - 1.5g of protein to lbs of body weight ( I go higher when cutting, lower when bulking). Aim at 20+% of your over all calories coming from good fats (think this works out to 0.25 -...

And over the past year, so over the 52 weeks you gained no weight, did you ever think to increase your food intake slightly each week until you started to gain weight?

Yeah, mine stays in the front bottom abs and is the last part to go, I meant it more so that your legs will look more in proportion more than likely once you hit 5-6% BF, and get rid of that fat...

Sorry I was talking to Gabro who said he sometimes misses his leg days because his legs were not proportional. :-)

P.S this is not meant to be a bad comment, but you seem like you have a lot of...

Hi there!

1. You can't turn fat into muscle, you need to burn the fat off, through careful manipulation of your diet (being in a caloric defacit) and training.
2. Priority wise, you want a Good...

Right...well since you're not worried about "all that" (no idea why you asked the question), then there's no real way to tell at home how much of that is muscle.

Given you don't pay attention to...

So you're on 495 calories a day??? That's a terrible diet.

I do agree that nutrient timing is not necessary, I do however follow a pre and post workout protocol which ensures I have easily...

Welcome, good luck.
Start lifting weights, then start lifting heavy, I'm no expert on Anorexia, but I've seen a lot of people that ate 1 small meal a day turn their appetites up big time after...

More definition can also mean lower body fat. Just keep tracking the changes, 1 week worth (depending on how far along you are in your physique) may provide good idea for the trained eye (i.e during...

Also just to add (slightly off topic) if you think your legs are not proportional this doesn't mean you shouldn't be training your legs, you can train them in a variety of different ways, including...

Which is a legitimate technique for intensity called "rest pause", when used correctly is yeilds great results..

Personally I would do a VERY slow cut. Being new to lifting, you would either maintain a lot of the muscle mass or even add on some new muscle mass in a slight defacit.

This would involve tracking...

Awesome changes dude!

Weight gain can be anything to do with muscle water retention, subcutaneous water retention, hormonal fluctuations, sodium fluctuations..the list goes on...

What is the mirror telling you?

Then you're approach is wrong, what you should be having each day is the exact same MACROS, food choices are up to you, I stick to "mostly" the same food during the day mon - friday, as that's what...

^This!

5 Leg Machines, sorry I mis read... well there's a lot to be fixed, but from your Leg Day try something like this

Squats x 3 Sets
Leg Press x 2 Sets
Leg Extension x 3 Sets
Leg Curls x 3 Sets...

and only 3 sets of Squats...followed by 3 sets of leg press for your Legs...

How can you possibly know what works for your body if you're guessing your meals? I completley understand that not everyone wants to weigh their food, but you can't also make the statement that a...

http://www.muscleandstrength.com/articles/looking-to-be-a-beast.html - Read plus read the articles it recommends

Lift: http://www.muscleandstrength.com/workouts/beginner-fullbody-workout.html
...

No offence if this come accross crude but...

Bodybuilding or Bodysculpting, or just excelling at fitness / sports performance - is a life style.
A combination of Nutrition, Training principles,...

Barbell Bench is the ultimate Chest Mass builder. My opinion.

Check your form on your DB Bench, you may be putting to much pressure/emphasis on your Front Delts, this can take a good amount of...

15/01/13
Lower
Squats BB

60

10
80

Okay time for an update. I have slowly started reversing macros to a Bulk, I am on a 2 day on, 1 day off rotation for my routine.

below is a sample of what I've been doing over the last weeks...

At the moment just using XTEND, but nothing is stopping you from premixing your own as well to be honest... buy them in bulk.

Pretty much this, only I put in Amino Acid Flavouring. At the moment my pre workout protocol is:

Creatine, 300 mg Caffeine, BCAA's.

Glass of Milk Non fat Milk and 2 Bananas.


Then half an...

Hi,

You should be easing yourself into it, since you may very well be able to lift the weight but as you noticed your Joints, Ligaments and central nervous system needs to addapt. Try the 12 week...

In 4 months
10lbs heavily "assisted"
5lbs Natural.

That's for LEAN muscle gains, not water retention, or fat retention etc.. so your over all body weight would be higher than just those...