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I gained about 12 lbs in my second 3 months of lifting but have been stuck at 170 lbs for the last 2 1/2 since then. My diet remains around 4000 to 5000 calories a day.  No junk, 2 to 3 grams of protein per day, per pound body weight. Mulitvitamin, creatine(I think it accounts for a good part of...

jjw, Seems about right. 3500 calories more or less make a pound. 7000 extra for the week, 2 pounds, some probably from the creatine/water as well. Think long term, this is not exactly how it works, but if you gain 0.8 lbs in 4 days, that is about 73 lbs for the year. How big did you want to...

Bump to above. Optimum Nutrition chocolate(dutch or whatever it is) tastes the best IMHO.

BTW, Great site I have learned a ton about lifting here.

Thanks, Good to hear this one answered definitively.:thumbsup I don't have much asthetics now, but trust me, I can't afford to lose any.

Zoomz, Thanks, Pretty close to Butt's prediction. Lyle's sight is wannabebig ? Reading the eating for size link. The example diets look like a starvation diet to me. I've never purchased a 6 oz can of tunafish, or separated a yoke. I think I may have been on a low-carb diet by accident...

dkm, Thanks. Same claim about days off not during an SD phase, Tues Thurs, Sat., sun. ? Why ?

You could be right. If I understand correctly, that data is per mile, so it takes a lot longer to swim a mile then jog, at least twice as long I would say. I am thinking that swimming partially repairs or reduces in some way the stimulus effect of microtrama. That's what it feels like when you...

dkm1987, or anyone else who knows. This is from your post about cardio on days off.

JJW13, Thanks for the max potential spread sheet if that was you.:worship I have seen people with huge shoulders do only bent arm laterals, no presses. Not sure if that's how they got that way though. I have also read about and tried straight side laterals with a weight that is too heavy to...

At 20 y/o, I wonder if your joints are still going to get thicker ?

I know this must already be in the forum somewhere but I cannot find it. Could someone tell me what is meant by pulsing ? or point me to the existing thread ?

Thanks again, if I have that it's mild. I do notice that movie theater thing when it acts up, but it's not very severe. I have had some luck working on technique, and having patience. Not letting my knee travel beyond my foot is big for me, also a little wider stance, legs just outside of...

I am sorry if this is already posted, did a search and didn't find anything. What type of belt is necessary/recommended for bodybuilding ? I see valeo low profile belts for $ 12 ?? are these useable

I have read and heard that squats can widen the waist/hips ? Is this only the muscles or is the claim that it actually makes you pelvis bone wider ? If so, why do bodybuilders do them ? Does you pelvis bone, hip joints, widen with age ?  or is this  just addition of fat ?

I think there must be something to this. Boxers commonly abstain in order to have peak aggression and focus in a fight.

Onemorerep, If you don't mind: How long you been at it ? Natural ? What are you weight and other measurements ? Mine below because I feel funny asking without telling. ht 68" wrist 7" ankle 8.5" wt 172 chest 43 forearm 12 bicep 14.5 waist 34 neck 17 thigh 21.75 calf 14.5...

Zoomz, That is what I am looking for. I am similar in size potential according to Butt's article, 68, 7, 8.5". So I am looking for what I can reasonably expect to see. If you don't mind sharing the following. How long have you been bodybuilding ? What are your all time bests for those...

Wow ! thanks guys, I really did not expect to find much on this. This is 110% of what I was looking for. Great Article with some real common sense and scientific method for a change. Even though it says something very similar to HST is 50 years old he does not claim it is invalid. My right...