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Have you added your diet up and looked at calerioes per day, gms of protein, carbs and fat ? Here is a few suggestion (taking your meals and swapping a few around) ############## Brekky: 1 bowl of malt cereal, 1 coffee (double strength), 1 protein shake (Holland & Barrett Soy protein...

Here's a site we've used food fit You can mark Low Fat, Poultry, Dinner, Health Timesaver and you'll see something like this search Here's a link for lemon chicken

Plan on finding your maxes over one week. Start on Monday and find your 15 RM for your exercises. Then on Wednesday find your 10 RM and on Friday find your 5 RM. IF you haven't been lifting for years and this is your first HST cycle you'll probably add weight to all your RM next cycle...

Hi francisi and welcome, Wow those are close RM's ... try the following for the rest of your cycle: |----------10's---------|------------5's------------| |85,85,95,95,105,105|90,90,100,100,110,110-| IF you can lift 110 (without going to failure) then try 115 or 120 your last night

Hi MO75 and welcome, First find your 15Rep Max, 10RM and 5RM for each exercise. HST is a "2 week program" were at the end of each 2nd week you are lifting your Rep Max. Here's an example of your BB bench: (using your 25k + 21k bar= 46k) --15's -- -----week 1-----|---week 2-----|...

HSN is a very fine (creatine monohydrate) power. I just scoop it in my mouth and down it with water. No grit and no after taste. Be careful not to cough before you drink it

Hi Catalonia, I found thisImprove your vertical jump IF you don't mind, may I ask how old are you ? (If early teen you might be a PF or late teen SG ) Are you looking for an off season routine ? Do you play spring and summer ball? IF you use HST, lift with a tempo of 3-1-0 you may find the...

Dang, I wish this was true, I'd shampoo with creatine everyday .... but then again by now I'd have hair growing on my tongue ;)

...... this has never happened to me

Hi Andy and welcome ! Here's a good place to start ExRx Exercise & Muscle Directory Here Eating for size start eating Please don't forget your legs Squat

I was thumbing through the latest M & F and saw HSN P/D makes top 25 proteins. Hope the article in M & F gives HSN a nice bump in sells

Thanks Steve

Hmmm is this why you're always happy :D ( happy HSTing :) )

Hi gambo You have "half" of the story ... here's a link to pre and post nutrition Reading the before, after and "in closing" this will answer your question and make the post workout nutrition a little more clear. Also take a look here diet and nutrition from FAQ

Here's a place to buy good creatine and I hear he runs a pretty good forum ;)

Hi Kull and welcome to the forum. After your 12 days of SD I think you'll find 42,5kg won't seem all that light. using your 15, 10, 5 RM and 5% here's what I came up with: 15's: Day 1: 47.0 |  49.5 | 52.0 | 54.5 | 57.0 | 60.0 10's: Day 1: 57.0 | 59.0 | 63.0 | 66.0 | 70.0 | 72.5 5's: Day 1...

Welcome to the forum and congratulations on taking the first step Here's a good article to get you started (from FAQ)Diet and nutrition and a post on decent food Are you planning on trying HST ?? You might want to start out with 30 min of "fast walking" to get you on your way.

Yes and here ya go ## or maybe ##

Try adding a scoop of vanilla protein for taste. You can also add fruits and berries. To help out that "gag" feeling start by eating a couple bites of "non-fat" cottage cheese. After eating that low-fat will taste like pudding

Yes you got it Example: Your 15 RM = 100, 10 RM = 125, 5 RM = 150. 6-weeks would look like this: --------15----------|-----------10---------------|-------------5-------------| 75,80,85,90,95,100|100,105,110,115,120,125|125,130,135,140,145,150| Here's a couple links from FAQ to help...