Quote (SKCRaynor @ Jul 5 2012 05:56pm)

As long as your diet is in order....I'd recommend hypertrophy at this point to build more SIZE/VOLUME to go along with the strength gains:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)


also refer here for more info on the bulking cycle:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=396548696
Bulking Diet, workout, and supplement guide

Quote (xVanished @ Jul 12 2012 10:26pm)

Better than regular fish oil? Worth getting?

Quote (Dyce22 @ Jul 12 2012 10:51pm)

I completed the first week of the hypertrophy work out. Quick question.. would it be bad to cut it into 6 days instead of 3:1? After the first hourish.. I feel as though I get a bit tired and cannot complete the second muscle group to the full potential as I would like. Is that normal in the beginning of this work out program?

Quote (SKCRaynor @ Jul 12 2012 05:19pm)

If you want to lose body fat, you need to take in less calories than you burn....simple as that.

If you want to lose fat first, it's fine, but because you are a beginner, I would advise strength training first.

Quote (oanfp @ Jul 13 2012 12:21am)

so if i do the 4-day-3-off upper and lower split, i will eventually lose body fat?

Quote (carteblanche @ Jul 13 2012 12:22am)

So last weekend I went to the store and bought american sweet potatoes (tan skin + orange inside). to me, they taste worse than korean sweet potatoes (purple skin + yellow inside). Intuitively, i'm guessing that means korean sweet potatoes (called Goguma in korean) are worse for my health since they taste better.

are korean sweet potatoes better or worse than the american ones?

since you're prolly not too familiar with asian cuisine:
http://www.myfabulousrecipes.com/wp-content/uploads/2011/10/166c1.jpg

I'm having a hard time finding nutritional content for this. this site lists some nutrition facts http://www.livestrong.com/thedailyplate/nutrition-calories/food/generic/korean-sweet-potato-go-gu-ma/

Serving Size: 1 potato (70 grams)
Calories 63

Total Fat 0.07g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 14.1g
Dietary Fiber 0g
Sugars 0g
Protein 1.12g

i'm not sure if those numbers are accurate since they list fiber as zero which im pretty sure is wrong. maybe they're excluding the skin from their numbers or something.

i'm also googling and some people call this a yam, not a sweet potato?

Quote (SKCRaynor @ Jul 12 2012 10:45pm)

Not effectively. I recommend doing a CLEAN bulk with very very very rigid macros to ensure you don't over-eat, especially carbs.

Keep the caloric surplus around 300 cals per day, instead of 500, and keep the carbs low, and sugars even lower.

Quote (Babolat @ Jul 13 2012 03:59pm)

Need to layout of Creatine: How to load, how to maintain during a bulk, how long should I take it for, to take it with water or some type of juice matters?

Pros? Cons? Will it also make a huge difference?