For a good bulk, do 5x5 for 5 months, then hypertrophy for 4 months, then cut for 2-3 months.

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

In case you need that ^


As far as diets go....I need to know more about you....ie: height/weight/bf% etc

Thanks! Im 5'11", wt 175 and about 11% bf.

How much water would you need to drink during a meal to dilute your hcl?

Keep hearing mixed opinions.. some say its a very strong acid and not to worry about water diluting it.. others say it can be diluted in less than a glass

hey SKC, been working out for 2 years in and out without the use of any supplements and still made lean muscle. People told me that with supplements I will progress even more quicker than the results I have made so far which I don't know if its true but either way i just bought some protein powder online from amazon, 100% natural whey protein powder. When I get it do I just mix the powder with water and drink it once a day? is that how it works? thank you for advice

Are there reasons why one side of the body develops better than the other? For me, my right side ( leg and arms and stomach ) are not only more mass, but more definition and stronger too.. especially noticeable on calves.. and they both get worked the same. Any reasons for this??

its not a slight difference either, it can be quite dramatic once i flex and everything

Strange post, not 100% sure what I am looking for as I'm not looking to bulk or become a powerlifter/huge gains, but I'd like to get more toned instead of size.
Due to a busy work schedule (most days 10-12 hours) and the fact that there are no gyms near my office/home I am stuck with home/body weight exercises.

I'm currently doing a chinup/pullup program with a door-frame bar I have, and doing situps/crunches. I've gotten to a bit of a stopping point with my chinups as I seem to have maxed out at 30-35 consecutive in good form.
I currently do a lot of cardio in my week, as I average about 10km of running of day and spend about 4 hours per week doing various other activities, hiking, beach vball etc.

I'm currently 6'1 160lbs and usually fluctuate in weight a bit but this is my good average. Ideally I would like to be a bit heavier with some muscle mass, but have trouble keeping it with my cardio.
Looking to improve mainly on my chest and abs. Chinups/pullups have done a good job of defining my back a bit but certain parts of my chest are lacking, and I'm also in search of some lower ab exercises.

Not sure what you can help with, I know I'm asking pretty open-ended questions. Would be nice to have a bit of a guideline in terms of pushups (various grips), chinups/pullups (various grips) and ab exercises - and anything else I can do with virtually no gym equipment.
If you need any more details, let me know... I know I'm not asking the typical questions of this thread as I'm not looking to be a powerlifter, but just interested in getting more toned/etc...

Thanks.

I was thinking about buying this creatine:


this is the ingredients: (i copied it from an norwegian site, so they're probably not correct)

Kreatin Etyl Ester Malat, Tri-kreatin Malat, Krea-K (bufret kreatin), kapselmateriale (gelatin, konsistensbevarer (glycerin, renset vann)), fyllstoff (mikrokrystallinsk cellulose), stabilisator (magnesiumoksid, Magnesiumsalter av fettsyrer, silikondioksid).

i found something else!!!

"Creatine Monohydrate"

is it better?

How long after working out (workout routine usually takes around 40-60 minutes) should I be eating a medium-big meal? I usually eat 5 minutes after atm.

Raynor, thoughts?

http://www.anabolicsecrets.com/world-class-supplements/hyper-gain