Best time to exercise depends on YOU and your schedule.

I always advise people to work out on a relatively empty stomach (no food 1-2 hours prior), and usually not within 1-2 hour of going to bed. Other than that, it's free game.

Noticeable results come in around the 6 week mark.

It depends on how much mass you already have.

A brand new lifter who is a meso can get up to 30 lbs in a year with proper diet and exercise.

It declines from there, but 2 lbs per month is HUGE past the first year. Do not expect that without illegal substances.

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hey raynor, looking to tweak my diet a bit, goal is to gain some strength/lean muscle while minimizing fat gains. been doing intermittent fasting diet eating between 2-10/3-11

i dont workout completely fasted, i take a scoop of whey in water ~20 minutes before i workout

post workout meal (meal 1 of the day) usually consists of 2 big whole wheat turkey/chicken sandwiches with lettuce tomato and a drop of mayo with a steak or chicken breast, a baked potato, piece of fruit, and a glass of milk.

next meal consists of a large portion of meat between 1 lb-1.5 lbs of chicken or some pork chops (rarely) or around 3/4 lb of read meat with a salad/chese/tomatoes/drop of olive oil (weening off of carbs here)

next meal if hungry i usually make around a 4-5 egg omlet sprinkling it with some cheese.

as far as workout goes, i tend to split it up into chest/tri/some shoulder work, then legs, then back/traps/bis. dips/pushups usually everyday as well.

usually rep scheme revolves around 5-8 sets of 1-5 reps depending on the exercise, followed by some other exercises 3-4 sets of 8 and bodyweight exercises 15+ reps such as the dips/pushups, usually bang out 100 each each day/workout.

looking for some feed back. thanks

That's a very difficult question - reason being is that there are many more factors, such as:

BMR
Total time working out
Body type



I am not a proponent of IF, especially if you are going for gains of any type. For cutting IF is fine, but for bulking, it's pretty useless compared to traditional methods.

Try the plan you have now, and see where it lands you.

it's very difficult (and expensive) to find good condiments. most of them either use high fructose corn syrup instead of stevia (ketchup, bbq sauce, etc) or soybean oil instead of evoo (like mayo). i've found several recipes online and i wanna give em a shot. how long would they last in the fridge? i'm guessing only a few days which is something of a let down.

some sample ingredients:
tomato paste, onion powder, stevia, white vinegar for ketchup
whole egg, egg yolk, oil for mayo

/edit: and can you recommend any preservative? i'm guessing there's something better than salt, but i dont know for sure

This post was edited by carteblanche on Nov 13 2012 08:27pm

bmr is 1885

i usually workout anywhere from an hour and a half-2 hours, sometimes a little more on higher volume days like back.

strength is coming in pretty nicely.

been doing this a while

i'd say between a meso and endomorph...i can certaintly add muscle but i still (even after losing alot of weight) still tend to carry some fat. but i dont wanna cut and sacrifice my strength any longer. i'd rather add on some muscle and strength with minimmal fat gains and cut later if needed.

170-175 lbs 5'7''-5'8'' and kinda feel i have too much fat to be that weight. feel like i should be heavier. confused.

edit: most of my jigglyness haha is around my stomach/lower back area although its not that bad. its more front and centered lower belly. upper body isnt that bad with fat. more concerned on the midhalf

This post was edited by BeastOf_TheEast on Nov 13 2012 08:14pm

Actually, both of those should stay in the refrigerator for a while.

The first one, ketchup, should last upwards of a month. Also adding salt here will help.

the mayo will last a shorter period of time, but at least a week. To enhance the mayo, you can also add salt.

I wouldn't bother with preservatives, even natural ones, because making a fresh batch every 1-2 weeks would be best for flavor and otherwise.

To make it much more efficient, you need to go on a hardcore lean bulk for somewhere in the area of 6 months. After that, go on a nice keto cut for 3 months and get your BF levels down to 8% or so. From there, you can repeat the bulk/cut process each year at the rate of 8 months bulk, 3 months cut, 1 month maintain.


I am still not a proponent of IF. Your total gains in 1 year of IF will be much less than a bulk/cut alternation.

I would like a breakdown of something like this for me as well.

What kind of information would you need before you can make an accurate conclusion?

I.e for the BMR, where should I test it. Can you link one to me?