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I read somewhere that heaviest poundage is to be for deadlift, then the squat and finally the bench press. In any case, this was the order when I commenced lifting. I am about four months into Baby Got Back routine, and with consistency have come to a point where my squats outweigh the...

Milk for PWS?!

Alternative to Greek Yogurt Kroger's Carb Master may not be a bad idea considering the low price vis-a-vis Greek Yogurt?

Hey BB's hope all of you are doing fine. In an attempt towards finding healthy (read: high-protein) snacks, I stumbled upon Fage Greek Yogurt. Interestingly, I found that Kroger has its own variety not too far behind in terms of nutritional value. Here is a comparison between Kroger Carb...

Hi folks, I do treadmill about 30 minutes, every alternate day. Presently, I am on a cut trying to cut down the flab around my stomach. While experimenting the different options available on the treadmill I noticed that the inbuilt "Fat Loss Program" is very convenient and puts hardly any...

Thanks, Built. Taken in all your suggestions. Hey Built, for me the first couple of sets cannot be 5-rep max. So I go something like 12, 8, 6, 5, 4. (5-rep max for the the last two sets) Just so that we are on the same page, Hang Clean and Press is this? (If I have to heave the weight up for...

Cardio? Thanks, allnaturalmyass. I dislike cardio! It is too exhausting post-workout. And rest days are, well, rest days! I swim twice a week, eash session lasting about 40 minutes - and that's about it.

Hi All, I have followed Madcow's 5 X 5 training program for a couple of months, then switched to a standard 4-day split which again I did for the next two-odd months. The progress so far has been fair. Goal is to to get lean. Presently, as I revamp my diet, I have also redesigned my...

Final Proportions Great, Built! So this is the structure I need to follow: Fat: 75 Carbs: 157 (as before) Protein: 199 (as before) With respect to all the vegetarians and their faith, I found out that apart from protein powders, getting in quality protein didn't come easy. I tried...

Measuring Portions Yogurt/Cottage Cheese: 6 oz cup (refilled as required) Chicken: Breasts, Nutritional Info on packet Vegetables: 1/2 serving of frozen packets. Each packet lasts two servings Milk: 1 Cup (measuring approx. 13 oz) Egg: Nutritional Info Fruits: Typically medium banana, or a...

I started off as a vegetarian; my entire focus so far has been on upping protein to 1 gram per pound of body weight. I have never been into junk food and/or binge drinking so quality was not a concern. Measuring my food and caloric value: The first time I checked my total calorie intake was...

Thanks Built, I am quite ignorant in nutrition. I started off at about 160 two months ago, and am now placed at 170 with 1800+ cals so I'd say this is maintenance for me. Apart from weight gainers, which I now shun, I have never resorted to eating any junk or even sweet foods. Should I add...

FitDay Calculations Well, my initial estimate was off the mark. FitDay tells this story: Grams Fat: 46 => 23% Total Carbs: 157 => 32% Total Protein: 199 => 45% Total Total Calories: 410 F + 572 C + 797 P = 1811 Please advice, Sak

I was hoping to see your response amongst others, Built. Thanks! My goal is to gain in size and strength without putting on too much fat. As for the grams of fat and carbs I don't know how to get that info. Will investigate on that front asap. Thanks

Hello All, I am 32, 170 lbs and stand at 5'6". My current diet program goes thus: Breakfast (8 AM): 3 extra large eggs bolied, 1 cup milk with 1 scoop whey, 1 banana (Protein ~ 42 grams) Lunch (12 PM) 2 chicken breasts on whole wheat bread, tomatoes, green pepper, cabbage, 1 cup yoghurt...

I have been doing 5 x 5 for over two months now, and the progress has been noticeable. I thoroughly enjoy the brutal workouts and the ensuing gains, (strength more than mass). Have you taken a look at Madcow's training program? I pretty much follow the program outlined here. All said and...

Yaku, 6 shakes a day?! Mighty expensive too, assuming that you are taking 1+ scoop for each serving.

Insulin Spike Dangerous? That's a superb discussion, very informative and extremely useful for the layman! I did take a scoop of Whey Protein and a scoop of Dextrose powder post workout. All said and done it does taste too sweet! I googled for more details and came up with this discussion on...

Current Split and Program I am doing a 3-day split on a 5 X 5 program.

Jugger, I use Cytogainer which is the top selling gainer in Bodybuilding.com website per their claims. I did some more research - does a combination of Dexterose and ON Whey make better sense? IN what proportion should the carbs/protein be taken for optimal benefits from a mass gain...