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You need strength for daily activities. You need muscles for strength. You need protein for muscles. Red meat > Soy for protein. Eating lots of fruit & veggies is healthy. Not eating meat makes you weak.

different emphasis. Don't worry about it. Take a shoulder grip width & pull. Btw, switch to pull-ups or chin-ups. Better than machines.

Haha indeed. The perfect lunch: whole chicken :D

Hi, 1) this is a diet which involves carbs cycling: 30g weekdays/ close to 1000g carbs weekend. 2) carbs causes more sleep yes. 3) Look at the big picture for proteins. Go for at least 160g-200g protein a day at least. At least 6 meals a day (every 3 hours). Some ideas: -5eggs on...

Alex, You know what. Try it. You want to be big, I want to stay lean. It works for both. Check out the t-nation thread, it has 220pages to read...

Warboss Alex, About the macro levels. To keep my bodyweight stable, I'd take 3000cals a day. With a conservative 40P/60F approach, I'd get approx 300g protein a day (1200cals). This is close to 4g protein/kg. A lot higher than on any other diet I know of. Typically, one would be closer...

1) You're squat is stuck. Do the 1 step back 2 step forward method. Take 220lbs. Do 5x5. Squat 3times a week. Add 5lbs each workout. One month later you'll do 5x5 with 285lbs without any problem. Continue and you'll go for +300lbs before stalling again. 2) Hernia. Check your technique...

12% bodyfat (if it is truly 12% bodyfat) is ok. Train harder, you'll look better. Going under 10% on purpose is too much work for nothing. Focus on the muscle, you'll look good, especially at 12% bodyfat.

report back or put your training log online here. Easier for us to comment & advise.

you're getting "lots of help from your spotter" From this little info, I suspect: * you're pusing yourself beyond failure on each workout * your're overtraining * you don't recover, so progress starts to decrease What I suggest: * stop asking your spotter to help, lift the weight...

Eat less carbs. Carbs hold water. Try the Anabolic Diet, it's a natural diuretic.

The catch: * from monday to friday: you eat high amounts of meat, fats, veggies & fruit. Total amount of carbs lower than 30g/day * saturday & sunday: carb loading fest, as much carbs as you can handle (pasta, bread, rice, cereals, oats,...)

Good advice. Anything Overhead will give you big ab muscles.

Could be a food allergy, remove from his diet: * dairy * eggs * corn * soy * wheat * seafood See if it clears up. If it doesn't, could be an imbalance in the intestinal flora. Look into probiotics. Consult an Naturopath or Acupuncturist. Good book on the topic: Healing Skin...

try this: * 2 scoops of whey * 1 cup brocolli * 1 tomato * 1 carrot * 1 apple * 2 tablespoon olive oil * 1 tablespoon Flax seed If you need more calories, add more olive oil (anabolic diet style) or add oats/milk (high carbs style).

What do you want to know?

Tell us next year.

creams treat the symptoms, not the cause 1) quit the junk food 2) lower dairy intake 3) eat veggies & fruit 4) drink more Number 1 & 2 will make a huge difference.

The Anabolic Diet has many benefits as a high fat/high protein/low carb diet. For bodybuilders/strongman/powerlifters/weighlifters it's one of the better diets. If I'm not mistaken, you're into MMA. If you'd switch to the Anabolic Diet, you'll probably have problems at the end of the week...

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