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Concentrate on building up strength and performing sets within the 3-10 rep range for density.

I disagree. Even though walking burns fat at a higher percentage than glycogen, it's still burning a lot less calories than running or even doing HIIT. Even if glycogen is mostly burned during exercise above 70% intensity, it's still burning much more calories than walking, and even with the...

Has there been any scientific studies done with people eating over 2g/lb of bw to show that it is pointless (or more effective)? From what I've seen there hasn't been any studies at all. Also, can everyone that hasn't "succumbed" to the High Protein Myth post pictures so I can see how an...

You all can believe what you want to - I'll listen to the guys that are 200+ pounds of lean mass who swear by high protein diets.

Yeah I've asked this question on a few other forums as well because I'm so curious about it - and mostly eveyrone is saying the only problem would be the surplus. Over time the surplus would cause insulin sensitivity (muscle partitioning) to go down and it will cause bloodflow to fat tissue go...

There's plenty of 200-230 pound natural bodybuilders who consume way over 400-500g of protein a day, and they've gotten there by consuming over 2g/lb of bw since they were 150 pounds. So I wouldn't call it a waste, it's working .. And back to the topic, if you can reach your protein totals...

Hahahaha. Do yourself a favor and "go back on" whey. What the heck are you taking post-workout then anyway?

What's the point of only doing one at a time if you CAN (possibly) do both at the same time? This is what I'm asking.

I've been thinking about this topic for days now and I really appreciate your input on this, so bare with me with this rather long post please .. After this past mesocycle for me of cutting, I learned that for me - it's very hard to get down to the single digit bodyfat %'s without cardio. I...

I'm pretty sure the 12 pounds you gained quickly was just water weight. I gained about 8-10 pounds in 3 weeks of refeeding, with no noticable changes in body composition. I'm pretty sure that drinking almost 3 gallons of water a day also contributes to those numbers as well.

It only counts "active" carbs for the total carb totals, so yes it does subtract fiber. You could do the math and find out (carbs (grams) total x 4).

You can be eating the cleanest foods imaginable, but if you're eating more foods than your body burns in a day (calorie surplus) you will not lose fat (given no exercise). Count some calories for a week and see your average amount, see if you gained/lost any weight in that week. If you didn't...

Do you mean a post-workout shake taken immediately after working out or a post-workout meal eaten roughly 1 hour after working out? If it's a shake, whey and/or milk are good protein sources, and dextrose/maltodextrin and/or oats and/or fruit are good carb sources.

It's a sticky in the Exercises forum on BB.com.

The 4-day split of weight training and 1 day of cardio seems perfectly fine with a sound diet. If fat loss isn't as quick as you're hoping, you can place cardio on Saturday's or re-adjust your diet. Remember, lift heavy - burns more calories than lifting high volume/low intensity.

I had shoulder stabilization surgery on my right shoulder (tendons were stretched like a rag-doll) 2 years ago. I started lifting 1 year ago, and my shoulder still hasn't fully healed in terms of strength (maybe it never will). The weaknesses of my shoulder are shown the most in push...

According to EMG studies, decline dumbbell bench press stimulates the pectoralis major (lower pecs) the most (93%); while incline dumbbell bench press stimulates the pectoralis minor (upper pecs) the most (91%). These are just some quick studies I found. Personally, I think the best chest...

Delayed Onset Muscle Soreness (DOMS) is going to be present no matter what supplements, diet, etc are being utilized if you just started lifting 2 days ago. You should not be working out hard, especially just beginning. Personally, I would stop lifting now until the soreness goes away, that...

A combination would be optimal, but the whole reason why HIIT is glorified is it's EPOC generating effects, AKA "calorie burning after burn". HIIT cardio elevates the metabolism of calories, repartitioning nutrients as does weight lifting, it's basically the same thing in terms of EPOC. Weight...

How are you holding the bar? One palm in; the other out? Once I learned to switch it up to the aforementioned style my grip has never let me down, you'll get through it.