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I hate percentages but I try to get at least 50% carbs and 25-30% for protein and keep fats around 50g/d. I tried Lyles UD2 last year and felt sluggish and tired on my Hi carb refeed but looked really good Sat morning and ready for great workout anyways I try and eat approx. 70% of total carbs...

keeping total reps relatively the same over cycle, 15,20,15, with some clustering

Usually it's a 70/30 but higher is better. If one is a 165 11% and shoots for 1 1/2lbs LBM ideally he should add about an extra 2 lbs in the month and maintain 11%, all he's added is .22lbs of fat. Same scenario if he maintained weight at 165 and lost 1% he's added 1 1/2lbs of LBM and dropped...

Try the spreadsheet; it'll give you some idea on potential. I started training in 1980, competed 1984-1988 in open classes but i was natural. Just doing HST for the last year or so with great results. As to measurements I am off about 2" from all time best weighing in at 171 at 6 1/2%...

Excellent double bicep; great symmetry. Just shoot for a clean 1.5lbs of LBM/month, it's a lot of dedicated work but i'm sure you know that. All the best! :)

Yes , I would fall into that category - 6.5" for wrist and 8.5 ankles at 68.5", everything for me is off right now just finished my first cycle after surgery and probably at 11% and weighing 164. I'm probably off 1/2-3/4" off everywhere, right now chest is 42 1/2" waist...

This is the only site I found; very similar to the spreadsheet; the neat part of this one is you can put in a target weight. http://www.bblex.de/en/calc/prop.php

Sorry wish I could help; I also remember seeing it but somehow didn't think it was this site. I've tried to re-do with the butt numbers in a spreadsheet and can't seem to get his results, maybe some math major can help if the original spreadsheet can't be found. I actually remeber having it and...

This is a great link and pretty accurate. Enjoy. http://www.swt.bz/miscellaneous/references/maximum_measurements.htm

Just 1 for 15's and TUT 40secs each then 2 for 10's and 3 for 5's.

Yes make sure like O&G said 60-70% of 15RM to start and a good starting weight is around 50% of 5RM, for arms I am at 40%. But the most important aspect of doing your 15's would be TUT not doing less than 30sec reps ideally up to 40secs.

I tried this for a while 6-8 months about 2 years ago and it basically did nothing. The doctor that came up with the blood type diet could never back anything up scientifically; major problem with his peers. Pertaining to the rest of this thread, not sure how long Nutrigenomics has been...

from what i have read 2400mg is a recommended max day and 1200mg being ideal, rock bottom minimum 500mg. Average america averages well over 4000/day. I am averaging approx. 900-1000/day.

Hey O&G just curious if you are still taking Androgel? Over 700 is just awesome so i now hope that's the result of your hard training. Mine tested at 540 1 1/2 years ago and will do another test this fall.

500 over maintenance.......Eating for Size is the place to start. Just do calipers once a week and if calorie adjustments need to be lowered just up your cardio before you start lowering calories. Once cardio is maxed then reduce Fat/Carbs. Make sure carbs are around 50% and try and time them...

5reps Bench 250 Dips 100 Squats 305 Deads 305

Saw this over a BodyRecomposition; if it's already seen by all i apoligize but enjoy if you haven't. :) http://users.telenet.be/pcadviseur/HST%20Faq_book.pdf

Very impressed Dan.

What was the difference in calorie amounts?

I'm close but not there yet; all the Best!