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I've dropped to 2200 calories to begin with and added cardio on Tues and Thurs. I haven't dropped any weight yet but may be too early to tell.

Yes. I only drink water. When I was on my gaining diet I added some milk to make up carbs. but I counted the cals and macros

Impressive reading old and grey. Are you lean at that weight? Do you know your BF percentage.

Just going off the book he wrote. I can type up the chapter if you want when I have time

What are you measurements old and grey?

Do you think that he would have got those results in 3 months with any program? Or is there something to training to failure with volume that produces hypertrophy?

This is the routine he used to put on 30lbs of lean muscle in 3 months. Upright row: * 3 Bench Press: * 3 One arm dumbbell row: * 3 Lateral Raise: * 3 Incline Press: * 3 Tricep pushdown: * 3 Barbell Curl: * 3 Seated Dumbbell Curl: * 3 Squat: * 3 Breathing Squat 1 * 20reps Pullover: 1 * 20...

Jester. I am doing the work. Like I said everything I eat is 100% measured and weighed. I calculate everything with the exception of Saturday. Where I have a cheat day. Usually a take away. Back to body types. There must be different classifications or we would all put fat on exactly the same...

Ok. I read that thread. So i'll start from the 10's and repeat. Thanks

I have used HST for 3 cycles but it hasn't gone as I expected. I have gained alot of fat in these 4 months. I plan to run an eight week cut. How should I train when cutting. I have read on here that keeping weight heavy is important but I struggle to maintain 5 rep max training for any length...

I have ordered some calipers now. It could be my fat distribution as you say adpowah. My problem is my fat stores around hips lowerbelly but and thighs. It makes me look really out of shape. I also don't seem to be putting much muscle on using HST. If body types such as endomorphs don't exist...

Hi Bulldog. Building the classic physique. I think that was his main book. The other was written after he died I think.

Mick. I have had my Thyroid tested and there are no problems there. I can't guarantee i'm not sleep walking and raiding the fridge though :). Jester. I'm not enhanced or that 16lbs I gained would be muscle instead of fat. I use myfitnesspal to track everything and I measure and weigh...

What should I aim for? What is the maximum amount of lean muscle I can gain in a month? This is what I don't understand when it comes to calories. I spoke with someone in the gym yesterday who is my height, lean, trains 3 times a week and eats 3700 calories just to maintain. Also I gained 14...

Hi Mick. They are my macros for gaining which I have been doing since April. Do you mean my cutting macros? I finish my 3rd HST cycle tomorrow so will be going back to cutting on Monday. From what I remember my cutting macros where 150g/c 192g/p 70g/f. I haven't tried carb back loading and i'm...

Hi Mick. Yes 235g/p 80g/f 350g/c. I use myfitnesspal and I measure everything

Hi Mick. I don't have calipers yet. My current weight is about 14 stone 9 pounds so I have put on 16 to 18 pounds since April. However I am really out shape now. Outgrown 1 pair of jeans and nearly outgrown my bigger pair. I don't understand this eating to gain muscle thing as it's not working...

Did I say something wrong?

I don't really want to get caught up in long cutting cycles where I lose strength and stop losing fat this time. I'm planning doing strict 8 week cuts and then switching to a few bulk cycles. Hopefully I become a bit bigger and a bit leaner every time. Hopefully it will work that way.