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the calorie target number i get, does this include working out? or shall i add more cals due to the fact im going to be working out 4 times a week.? using that equation my calorie intake is rather low around 1900cals on training days!

yes im probably doing the same as fast breaks pretty late during the first week, but ill follow a similar structured plan to yours.
will keep you updated starting around 20th July, will start 4weeks in Ramadan then most probably continue if all goes well.
thanks for the info, cleared up the last few questions i had.

as for BCAAS does it mater if its pill form? as they seem to be cheaper than powder forms.

Like I said, adjust them yourself based on how you feel / how fast you want to lose weight. You can bring the calories up in general on training days and keep them lower on workout days. Yes, the targets I gave you were a general one for training as well on those days.

As for the BCAA's, doesn't matter mate. Go with what's best for you - quality should still be good if the brand is. (Reflex do a great version I believe with like 500caps)

I've discussed this topic in the past a few times. Always stirs up some interesting discussions.

Direct Arm Training: Is it Really Necessary?

http://www.bodyactive-nation.co.uk/arti … -necessary

I think it depends on the person this one  - some guys do not need to do any direct arm work and their arms will grow like weeds with basic compound movements but other people myself included will need to add in some direct arm work if they want to improve their arm development........My arms have always been a weak point - partly structural and genetic and partly because I put more energy into other exercises that where more important for my goals . My arms where at their best when I added a day of direct work towards them - i used to do upper body in the morning and then 30 minutes of dedicated arm training in the evening and this worked well for me . I have noticed recently that my biceps have improved quite a bit and i can only put this down to using gymnastic rings as this is the only thing i have changed recently .....I have now currently just started to used chad waterburys 30s method which basically involves picking a tricep and bicep exercise and doing them back to back for reps of 5 until you hit 30 reps - you use a weight that you can lift 8 times usually and just go for back to back sets until you hit 30 for your biceps and triceps......this is perfect for me as I refuse to devote more than 10 minutes to arm work as i would rather spend  my time hitting big compound movements....Il see how this goes and whether i see any improvement......

Hello Adam,

I am conFused about using creatine and protein. I currently use N O EXPLODE pre or during workout and O N WHEY PROTEIN GOLD STANDARD after.

Do i need creatine pre/during workout? If so is N O EXPLODE a good product to use (i don't actually have any issues with it) or could there be a better product?

I want to put on muscle mass and get lean at the same time however i can put weight on quite easily and not in a good way, is there a better product i could use protein wise. I have looked at bodytronics juggernaut but would be concerned that i would pile on too much weight with it.

Any advice and help would be appreciated.

Thank you,

Simon

BRI1974 wrote:

Hello Adam,

I am conFused about using creatine and protein. I currently use N O EXPLODE pre or during workout and O N WHEY PROTEIN GOLD STANDARD after.

Do i need creatine pre/during workout? If so is N O EXPLODE a good product to use (i don't actually have any issues with it) or could there be a better product?

I want to put on muscle mass and get lean at the same time however i can put weight on quite easily and not in a good way, is there a better product i could use protein wise. I have looked at bodytronics juggernaut but would be concerned that i would pile on too much weight with it.

Any advice and help would be appreciated.

Thank you,

Simon

This is down to diet mainly (post up your diet and I'm sure we can her you out.

NO explode is a pre-work supp to get you fired up and pumped during a work out and your protein re-fuels you after. I'd stick with what your doing but introduce something like Reflex creapure (5g) to your shake after a work out and that should work nice mate giving you that extra strength and endurance. Re- Juggernaut I would check out your diet first off as this is mainly for guys looking to gain not lean.

Sorry Adam - Adam will give you a better reply no doubt!

And welcome to the forum Simon!

BMAN wrote:

BRI1974 wrote:

Hello Adam,

I am conFused about using creatine and protein. I currently use N O EXPLODE pre or during workout and O N WHEY PROTEIN GOLD STANDARD after.

Do i need creatine pre/during workout? If so is N O EXPLODE a good product to use (i don't actually have any issues with it) or could there be a better product?

I want to put on muscle mass and get lean at the same time however i can put weight on quite easily and not in a good way, is there a better product i could use protein wise. I have looked at bodytronics juggernaut but would be concerned that i would pile on too much weight with it.

Any advice and help would be appreciated.

Thank you,

Simon

This is down to diet mainly (post up your diet and I'm sure we can her you out.

NO explode is a pre-work supp to get you fired up and pumped during a work out and your protein re-fuels you after. I'd stick with what your doing but introduce something like Reflex creapure (5g) to your shake after a work out and that should work nice mate giving you that extra strength and endurance. Re- Juggernaut I would check out your diet first off as this is mainly for guys looking to gain not lean.

Sorry Adam - Adam will give you a better reply no doubt!

And welcome to the forum Simon!

Cheers for that BMAN i will look at adding the Reflex Creapure to what i'm already using then.

Thanks for the advice.

Simon

If you get chance Simon post up your diet in the nutrition section and I'm sure we could get that working better for you and open the door to more quality calories/protein etc. Believe me when you look at what your eating and bottom it, you can come on leaps and bounds is strength and physic.

BMAN wrote:

If you get chance Simon post up your diet in the nutrition section and I'm sure we could get that working better for you and open the door to more quality calories/protein etc. Believe me when you look at what your eating and bottom it, you can come on leaps and bounds is strength and physic.

Hello mate,

Thanks for that i will keep a track of what i eat and sort something out.

1 last question for now though, i currently use whey protein, is that something i should continue with or maybe switch to casein?

Thanks,

Simon

Whey protein is great, no real reason to switch to casein Simon. BMAN covered what I would've said regardless, and I'm sure he'd probably answer this question the same as me.

Happy to help you if you have further queries. Good luck with your training and nutritional goals.

Thanks again BMAN and Adam.

hey Adam, got a few questions, ive been on my lean gains IF for almost 3weeks, scale is droping in weight, cant really see major fat loss currently.  going to weight another 4-5weeks to see any change, if not i may consider a fat burner, whats your view on oxyelite pro? will it benefit me while on IF?
i gues its still early days to see major loss. but my energy on certain lifts is sky high.

Hi adma. I'll write a proper response as an article tomorrow, but yes, using stimulants whilst fasting especially will enhance their thermogenic effect and potency - good idea.

be patient with the diet too; like you said the timeframe is not too long so adhere for a bit longer to monitor results.

cheers buddy ill look out for it.
btw i forgot to mention im getting the runs pretty bad, not sure its to do with the IF as it happened like 2weeks in maybe hot chilli. but is this effecting my progress? as im going toilet like 5 times a day for the last 4days.

May possibly be your body adapting, but if it's the runs and not thick, rigid shit (I can't believe we're having this conversation), then yeah, I'd imagine you're ill / maybe have another problem mate. Lol

haha sorry mate, found out to be chilli sauce lol.
but is this going to effect my weight loss? everything i ate kinder felt like it came back out?
btw is your article out?

The short answer to your question Adma is that 3 weeks is just too short a time to see significant fat loss. I keep saying the word "patience " in regards to fat loss, but it's true. If you're really concerned, you just have to be more meticulous with your calories Adma and count them more strictly.

As for OEP, it's a good fat burner. I used it whilst on IF and it worked superbly. It also contains some yohimbine I believe which will enhance fat loss if you do some light exercises with it during the fasted period; mobilising fat deposits from stubborn area which should help greatly.

Remember, any stimulant ingested during the fasting period will work significantly better due to hormone levels being manipulated for the better.

yea i might give OEP a go to hit my stubborn fat more, has the site stopped selling the product?

adma01 wrote:

yea i might give OEP a go to hit my stubborn fat more, has the site stopped selling the product?

It's still available mate: http://www.bodyactive-nation.co.uk/Diet … ro-Caps-90

You don't have to use OEP though. Products like Inferno or other strong stimulants will work equally as well, so don't be afraid to experiment if you don't get on too well with yohimbine.

Hi Adam,

I'm looking for some help please with my leg training. Following some severe damage to my right hip joint caused by years of kickboxing, I can no longer take impact or heavy load on that joint. I'm a year into rehab following major surgery on the joint and my surgeon has advised that my sporting options are walking and swimming. Weight training is difficult but not impossible and I want to continue training my legs to add some size, but without stress to my hip joint?
I'm confident that I can do all most everything, with the exception of deadlifts and squats, so any suggestions on a good leg routine? One more thing, I need to train legs individually for balance due to slight muscle wastage on the right leg.

Any advice is greatly appreciated,

Cheers,