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thats too bad if you like to do bench, smith machines are OK and my guess would be to add 50% more weight. better option for me would be doing dips or using dumbells.

i think you have the basic premise of Cardio, your on the right track my recommendation would be the diet side. I tend to try and take the least amount of calories I can take without losing size and that amounts to my BMR plus activity level and an additional 250 calories/day. i use to take in...

just picked it up at Lyles site; just confirms what has been said on this board ;) . J Appl Physiol. 2005 Jan;98(1):93-9. Epub 2004 Sep 10. Related Articles, Links Skeletal muscle adaptation: training twice every second day vs. training once daily. Hansen AK, Fischer CP, Plomgaard P, Andersen...

Thanks BIZ, I looked around different forums and that link at Avant was very helpful. I may eventually start the tabs but fior now have purchase regular apple cider vinegar 5% acetic acid. I assume this is a standard solution so you are saying 2-3Tbsp per 100g CHO. Not sure if I'm right but i...

Will start using; what's your take on apple cider vinegar tablets instead of liquid?

Does anyone have any feedback on the Time Volume Efficiency program by American training systems. All I have heard is that it is based on total volume and training from 75% to 25% of 10rm. Thanks

Something i should have done a while back; i saw that heading in the FAQ but didn't read through and just thought it backed taking Glutamine. Anyways that's it for glutamine.

Bryan mentined "If you do decide to use it, use it during the entire cycle. 3-4 grams per day is a suitable dosage depending on your weight." As i train AM/PM 3x week, I have been taking 1g pre and post AM workout and 1g pre/post PM workout but none on Tuesdays and thursday, is this...

I've been using glutamine for a few years now and feel it has helped my immune system as verified every year by my WBC blood tests. Anyways i'm over at another forum and was apparently Glutamine is all HYPE??? I still don't buy this info but here is my Post : Originally Posted by zoomz...

Just finishing a 2 week SD and I realized that I have an extremely hard time focusing on a good diet for the 2nd week; :confused: first week Sd no problem. Next cycle (3) I will do only 1 week off (9 days Sat-Sun).

Quote from bryan 'It is recommended that at least 0.7 - 1.0 gram of carbohydrate per kilogram body weight be consumed immediately after exercise and then again 2 hours later. If you experience gastric upset try increasing the amount of water you consume with the carbs. Try to shoot for a total...

Yes the CEE is pricey, i got a kilo at BN for $60. but that should last a couple of months, only taking 1/2 tsp for am workout and 1/2 for pm workout.........great pumps but i will cycle off as I finish my drops this week of week 8 and start up again second week of 15's. most amazing at least...

someone recently told me dips were hardest on shoulders than all chest exercises; i had always done and actually enjoyed doing them but near the end using 100lbs i guess thinking about what he said decided to switch to Flat bench. funny i feel more sore on shoulders doing Bench. After my next...

I found it great; did 2 cycles. You should give it a try, it's mentally tough but the refeed caps off the week. it's not something I would keep doing, I just wanted to see how low I could go before a contest etc I much prefer the Eating for Size here and just pull back on carbs and fat if...

If one has the choice either 15minutes HIIT or 30minutes at 60% ? I have been doing 30minutes at 60% taking Bryans advice. From my take it seemed the HIIT burned much more calories, which is good, but there was an issue with losing muscle .

hi Bosox, I just want to see what all the hype about this one is. mainly the no-bloat and pump etc; I have been on creatine mono for a long time and have tried the v-12's and the rest and wasn't impressed always going back to mono but now esterized? So far it feels like when I first took CM a...

Just did a read up and ordered 1 month supply. i'll post results end of Feb also just started creatine ethyl ester 2 days ago; will post changes.

2 sounds about right. I take about 3.6g/day.

Pretty much what Bryan said as far as total calories needed to grow or cut then formulate the ratios. Seems my pre and post total vary very little but when cutting very little carbs during day.

You may want to check Lyle's Bodyrecomposition.com regarding refeeds and the Ultimate diet program etc. Not recommended if one is 15% or over.