That might be the answer then.

An extremely slow decline can yield a lot more stress on the deeper muscle fibers, and tear parts of the muscle that you have not reached in quite some time.

In essence, this is a very good thing!

I'm just starting to hit the gym. What would be a good plan to start with for training. Don't want to get massive just want to get some definition and build muscle as well as lose the little gut I have accumulated during college.

Any help would be greatly appreciated.

I don't know if height or anything is relevant but... I am 5"11" 175 lbs and 21 years old

Thanks alot

This post was edited by Iceman128 on Nov 2 2012 09:31am

For just getting started, go here:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=379997654
4 day upper/lower split

Hey bud, know much about swimming?

meal 1
3 eggs
half a cup to 1 cup oatmeal with 1 tbsp cinnamon
meal 2
15 almonds
orange and banana
meal 3
chicken breast
1 sweet potatoe or brown rice
1/2 cup broccoli
1tbsp flaxseeds
meal 4
protein shake
apple
meal 5
chicken breast
spinach salad
1 tbsp olive oil and balsamic vinegar
meal 6
cottage cheese
1 tsp peanut butter

supposed to be for fat loss
weight is 260 pounds

Hello! I was asking myself why do we need a calorie SURPLUS to be able to gain muscle! I thought that if you work out properly and feed your muscle with the right amount of proteins, some healthy fats, enough water, fruits and veggies, you'd be able to put on some good muscle, but people have been telling me I need to eat a good 500+ calories surplus per day.

Thanks in advance!

Hi, are you familiar with PN or PNE. What options do i have in case of training? cause according to this http://www.pudendalhope.info/node/31 I don't have that much left to do. Any ideas on this? I need a 5 day program to keep myself active in the gym. Because I will go crazy thnx.

raynor ive noticed you are a keen advocate of Keto,

would you recommend it to anyone?

is it worthwhile doing for short periods of time (talking bout slimming down in weeks) or is it only worthwhile if your persist with it?

would you recommend it for me? being 6'3 212lb currently about ~ 8% bf, goal of maintaining size and trying to get bf even lower


if so, could you link me to a sample keto diet? ty u so sxc

I ask because I'm wondering how I should start up again after a very long break. I assume its similar to running. Any advice would be awesome

whats your opinion on taking protein shakes if you are only running or doing cardio