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If used to be a distance runner i dont think that you have any problems with endurance training. You should be fine with couple endurance training excercises per week and then add three times a week some weight training. Just use lower reps and use mass movement like bench press etc.

I think experience is best when looking at solely on training. However a scientific approach is advisable when building up your diet with supplements. And by combining these two aspects you get the best results. However one has to get his own experience. At first you can imitate more...

Asthe guys said. Just eat more! I dont see any point using weight gainers unless you have to bulk really fast and even then i dont see the point why you should bulk fast :D

Thanks and get well soon

I`ll come if you sell tupperware during the party breaks :D

Why do you want to do that? Planning to go to a bodybuilding contest? Sodium depletion is not what you should do on regular basis!

It doesnt matter what you do, what matter is the amount of cals you consume during training....

Yesterday was my 2nd test out of 4 as I am applying to police academy. This 2nd test included physical tests and now I`m curious to know what kind of requirements different countries have. Our test included in this order: 1) 1,5 k run, gotta go under 7 min 2) Obstacle course, gotta go under 42...

You have to find that out personally..if rear delts are lagging then add specific movement(s) to your routine

Br J Nutr 2003 Feb;89(2):239-48 Related Articles, Links Casein and whey exert different effects on plasma amino acid profiles, gastrointestinal hormone secretion and appetite. Hall WL, Millward DJ, Long SJ, Morgan LM. Centre for Nutrition and Food Safety, School of Biomedical and Life...

Slow proteins towards the night..it`s more slowly absorbed and gives more boost to your anabolims during those long hours during the night

Adding creatine to certain point is advisable..however when you reach the saturation point the excess is directly excreted. 15g per day is too much

Eat slow proteins....

Yeah thats the power cage! But now to the off topic :D I was squatting the other day and asked some guy, who looked that he knows his stuff, to spot me. Then i hit 10 reps and said let`s go for another one. Then at the bottom of the movement the guy didnt help me ####! You cant believe what is...

Well you could try something like 25% proteins/30% fat/ 45% carbs

They are called supplements because the are supplementary to your training regime. If you have to think that they will make you bigger you are on the wrong track. Protein, dextrose, creatine, fishoil and vitamins. That`s all you need.

Your back is involved almost in every movement. I would advise to rest for few days and see what happens. It better to take a pause for couple days than hurt yourself more and be away weeks.

Get muscles. Strong abs will help you in maintaining good form

Yeah! Mainly when cutting drop from carbs. Also use more low GI-products