Yesterday, 11:39am

i eat very lean, high proteine.. and good healthy carbs such as oats, wheat, brown rice, black beans, sweet potato.. and i hit every body part every week, doing 4 sets with about 4 different workouts each.. push yourself go hard be hard..

Nov 25, 2009 1:22pm

Takes long than a week to get results in most cases. Try bumping up both & be patient. -Ken

Nov 25, 2009 12:04am

for example i weigh 168...if i want to max my protein intake ill go up to 250-280.make sure u drink alot of water

Nov 24, 2009 10:47pm

About 1.5. If you take more than that you'll probably sh!t it out. Your body can only process so much protein. -Ken

Nov 23, 2009 11:09am

Bro, in the end.. What ever works for you, works for you ok? Lol. I suggest you experiment... My was has worked for me so I will continue to do so. The only problem is it makes you look like **** in the off-season. Not picture worthy like right now lol. I don't work out abs, calves I do alot of very heavy work with lots of reps

Nov 23, 2009 10:40am

My protein stays same all year. Bump up both.

Nov 14, 2009 9:18am

I responded bro! Thanks or the add BTW. -JD

Nov 9, 2009 8:39am

Yes I focus more on the crunches, not the full range.. For the lower abs I just in crease the rep range..

Nov 2, 2009 12:34pm

I was only 155lbs there.

Nov 1, 2009 3:13pm

Protein to 2xbw

Oct 26, 2009 4:04pm

Well, I always have my protein the same off season or cutting... Well, Similar lol. I want atleast 30g protein a meal wen im offseason, but if im ripping up, I wnat atleast 35-40... if I get 30, then that's fine.. I prefer a bit more, but NOTHING less, just my opinion.. All I do is manipulate carbs/fats really... I think you're fine at 160-180 just eat eat eattttttttt along with it. Good luck.

Oct 22, 2009 2:49pm

I feel like I got pretty good results from that routine & gave the muscles enough time to recover before I hit them again. Make sure you work those legs hard :) -Ken

Oct 20, 2009 12:34pm

I thought I answered it a month ago.... Listen, THE MORE DOESNT ALWAYS MEAN THE BETTER. Do things once a week and train to best of your ability and REST, rest is a huge part... But hey, we might be VERY different, you might NEED 2 times per week.. But my suggestion, 2 times is TOO much.. Just my 2 cents.. :)

Oct 16, 2009 11:46pm

yea i do calves and hamstrings twice just to catch up with rest of my body

Oct 15, 2009 5:17pm

They should be 17ish or abit more later on the year or next year.. They always seem to grow bigger with other body parts after a cut, it WAS 15-16" now it's jus 14 hehehe.. 17 here I come! Hope your training is going well. Sorry for the late reply, in another country. Peace.

Oct 13, 2009 12:55pm

Supplements can't compare to foods so I would recommend eating carbs after a workout as opposed to taking a post workout supplement. -Ken

Oct 11, 2009 11:42am

Tanls for the add you look good keep up the good work and good luck on your goals.

Oct 9, 2009 7:39pm

5 days on 2 days off

Oct 8, 2009 11:00am

Squats ATG mate, high reps lol. It's jus the conditioning making mine like this.. Illusion =) - how is your training.

Oct 5, 2009 10:45am

Take it up to 200. It doesn't allll have to be from shakes, if that's the reason you feel bloated? I'd even take the carbs up to be honest. Maybe 400g tops.