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You'll see my 1 year before and afters in July. I already have my 6 months in the results. Face excluded of course. I'm extremely happy with my HST transformation thus far.

I've been doing and even remember reading something bryan wrote about still doing high reps for calves. I always do 15 reps to make them burn like hell and just keep upping the weight regardless if I'm in the 5's or 10's.

What sort of changes are we looking at? I see a color change, but anything noticeable to use like a find new posts button? ;)

I'm 24, a Computer Graphic Designer. I have my degree in design for print. I've worked as a manager/sign designer/fabricator for the last few years, but was just laid off.

I've been reading and using his diets for about 6 months now and they are great. I picked up his gourment nutrition book too. Really good recipes in there.

2610 is maint. for you. If you are an ecto that means your thyroid is working overtime. The more you eat the more it works at speeding up your metabolism to compensate. I would start at 3000 on off days and shoot for about 3600 on on days (the extra 600 calories should be your pre and after...

Add bent over or cable rows perhaps. I think 4700 calories is overload and you will end up storing more fat than you want. Shoot for 300 hundred over maint. for the first 2 weeks then go up about 150 per week until you hit the 6th week then hold. See how your weight and bf% are working out then...

I don't think 2800 is enough. You sound like you are already a skinny guy at 169lbs. Try 3200, but it all depends upon your physical activity for the day and your metabolism. I have to eat 3200 just to maintain 170 at 5'11". I eat 3900 on workout days while bulking. The best thing is to do...

Thanks for all the advice guys. I'll be going heavy on the press.

So it's not abnormal from my side raise to be weaker then my press. Like I can press twice as much as I can side raise with db's.

I want my shoulders to get larger mainly, but I also noticed they are a lot weaker in comparison to everything else. It just looks like I'm going to have to add a few exercises superset style because the Military press isn't doing it by itself. I was thinking do cubans and then side raises...

I do it at 15 degrees. I know it doesn't hit shoulders that much, but it does hit somewhat. I was just wanted to tell you about everything I do for shoulders. I tried doing cubans but I'm not as strong on the raise so I felt like I was slowing me down with the press if I lowered the weight to do...

For my last 3 cycles I've been doing DB military Press, Shrugs, and Bench for working the shoulders, but I noticed my front and side raises are really weak and would like to strengthen them as well as put on some size. Should I just add front and side raises to my workout or is what I'm doing...

But don't you think cardio helps keep some of the extra fat down while bulking? or is this just a myth as well. I hope that's true because to be honest I freaking hate cardio, but love lifting.

I guessed, well sort of. I had a online test done, then I got on one of those scales, and then I did one at the gym like a year ago and I couldnt remember if he said 13% or 18%, but the other two tests gave me 18% so I figured it was right. What do you think I am?

Phoenix, Regarding your protein question. Don't try to get your protein from just shakes. Stive to get it from meat, fish, eggs, & nuts. I believe you will get much better resluts. Your body requires other nutrients that are provided in solid foods that shakes do not provide. My knowledge is...

I just completed my 3rd cycle of HST (a period of 6 months) and here is my results. Now: 5'11" 172lbs (175lbs was highest, lost weight over holidays) upper arm: 13.25" (+2.25") chest: 41" (+5") forearm: 12" (+1") calve: 14.75" (+1.75") thigh...

Thanks for the advice guys.

When I cut should I lower my intake in proportion with carbs, protein, and fat? or should I lower my fat and carb intake only? I was thinking of just eating smaller versions of the same meals.

I believe you can still gain muscle if you are eating at a deficit (300 calories), but if you weren't getting enough protein then I would say no you couldn't gain muscle as there is nothing there to repair it.