yes .. i have read this, as it was a promotion from my MH subscription...

good book, i also recommend

 

I marked down Protein Shake, but I eat all meats as normal meals everyday. This is my thing... I use ProLab Whey Protein from September to around February to gain some weight because Whey Protein is up there in protein and calories. Then I switch to Cell Tech or Nitro Tech Protein because it is the leanest protein that I know of and can be mixed with water and still taste amazing. I lift weights only during the cold days, which here is from October to end of April, 4 days a week and then I keep the same weightlifting routine but also add in the cycling for about 120 miles a week for cardio. Like this the muscle mass is kept but the fat is burned. During winter I'll weight about 185 lbs. Come mid-summer (end of June), I'll weigh about 170 lbs to 175 lbs. This has worked nicely for me.

Andre

 

that is a hell of a lot of cycling man ... dedication .. you do real road cycling or a stationary machine at the gym... ?

good routine though ...

 

I do real road cycling. It's a lot of fun. But I recommend for the guys that want to start doing road biking, don't use a mountain bike. Very inefficient. Highly recommend buying a road bike. I just bought like 2 weeks ago an Orbea Mitis. $2200 bucks but well worth it... lol. Full carbon front and rear with aluminum frame... super light. Only weighs about 18 lbs.

During the winter I try to get on the stationary bike but I can't... it's too boring. Only time I can really stay on for a while is when I get a bike all the way at the back of the room and there is some hot chick in front of me on the elliptical machine... lol. Then I can manage to stay on for another 10 min. The most I've lasted on a stationary bike was about 35 min before boredom made me get off. On a road bike I usually ride for about 1.5 hours to 2 hours.

Andre

 

I agree with SD S2K on the genetics thing...a friend of mine, his Dad was Mr. USA and then he became Mr. Wyoming of bodybuilding...anything he ate turned straight into muscle, he just got bigger and bigger, put me to shame.

Vitaglo.com has great prices on Designer, I just bought two 5lb jugs with free shipping for $50.00.

 

update -- Trying creatine monohydrate again. I might be seeing an improvement in recovery or, it might be placebo. I'm also trying to increase my cardio time by at least 50%.

 

In all honesty I don't put too much stock in creatine for us gymrats. It's only noticeably beneficial when you're consistantly doing high volume training at the body's true limits. Truth is most of us don't train that hard whether we like to admit it or not.

That said, it's not going to hurt any so if it's placebo affect boosts your training then you be the judge of your value for $$$.

 

Well, I couldn't really increase the weight I've been lifting for a while. Is that what you mean?

 

Not sure what you're asking If you've hit a plateau then creatine isn't necessarily the solution. If you truly believe that you're consistently training hard and eating well then you should look into periodisation. Basically the principle behind this is that you take a break at certain pre-set intervals to allow your CNS to recover and really revitalise your whole body and mind.

The program I've been using for the last 8 months goes 3 weeks on full volume then 1 week on low volume. For this week each day I only complete the first two exercises of that set of exercises instead of the regular 5 or 6.

Another way to increase is to eat more. If you're cutting and not using enhancing drugs then don't expect to see any gains unless you're completely new to the gym. But if you're trying to add mass and eating a surplus then eventually your body will adapt to this extra amount and you will need to increase it.

Does that answer your question?

 

I was mostly wondering if you were talking about a different kind of limit than the "plateau" effect...

As far as diet goes, that is going to be a challenge. I don't eat junk food, don't drink coffee, and rarely drink soda or alcohol. The problem is, I work far from home and the food at work as no good! We have Italian and Mexican(horribly cooked)...those are obviously out. There is Chinese food...usually unhealthy... The only thing left is a sandwhich and salad bar!

The only good thing is seeing what this food does to my co-workers provides good motivation to get exercise!