So whats the trick to gettin as ripped as legend's pic?

Cos obvz if I bulk up, I'm guna put the fat on too.. is it best to cycle it? I have no clue..

i just got back from the gym, used heavier weights rather than doin what i normaly do,

cant feel nothin, usually i get back and i am BURNING.. today dont feel nothin.

ill let ya know how i feel tomora

Bloody hell if I believed in God I'd say he sent you to test me! Only kidding Your assumption is wrong. Per our previous conversations on this, eat clean and by the bucket load: plants, animals and water, and you will not put fat on, your body composition will slowly shift. I'm not going into the hows and why's now cos I need to go get ready, just be aware that that WHAT not HOW MUCH is the critical element. Youtube search some Gary Taubes lectures, or anything Paleo related if you want to get a personal understanding of the mechanisms at play here.

PS

I enjoy a Paleo diet when i am not in Meathead mode -- feel great for it
Nice and clean and healthy

Ah glad you're about, what do you reckon on recovery sups? I'm on L-Glutamine so the muscle soreness is fine, but I'm still knackered longer than I'd like. Bear in mind I'm a recovering porker down to 16% thus far, from something that started, at, well let's just say it began with a 3!

PS

Are you talking about Post workout Supplimentation? that along with protein intake at bedtime made a big difference to my recovery

anyway i`ll tell you what suppliments i use:

Morning i`ll have a Whey Protein with miocellular Casein (milk protein) drink
-- takes your body upto 2 hours to assimilate the whey protein and upto 6 to assimilate the milk protein.

Pre workout i`ll have Waxy Maize starch(ace fast acting carb) mixed with Creatine Glutamine and BCAAs
midworkout if i feel my focus is flagging i`ll mix up some more Waxy Maize Starch
Post workout i`ll have Waxy Maize starch mixed with Creatine Glutamine and BCAAs and whey protein(to hit that awesome recovery window)

before bed i`ll drop some Milk Protein

I only need to train 3 times per week as i train full on HIT do or die mode and my nervous system/muscles cant handle anymore. so obviously on non training days no pre and post supplimentation but i will add the creatine/glutamine and bcaas to my morning protein drink.

Once i hit my target weight of around 16stone i`ll filter back into my Paelo diet and experiment with that and some carb cycling maybe.

Have you read the Primal Blueprint books? - ive got those, all made sense to me

Phil if i recall correctly you said you had a winged scapula and a rotator cuff injury? - supraspinatus?

You really should get this 'fixed' ive had exactly the same problem and it took me over a year and a half to recover it, drop me a pm if you want

Cheers Reflex.

So based on that, I think I'll add another whey and glutamine shake before bed instead of just after workout, and add BCAA's after workout instead of just before and during. I don't want the sups to take over my life, just got a specific barrier to progress at the mo with regard to general recovery. Think I need more calories and sleep too, and less work stress. Waxy Maize looks interesting I'll google it, I need a better understanding of carbs (type/quantity/timing) as I've been on the protein bandwagon with the fat loss and I think lack of carbs is burning me out somehow.

I've not read Primal Blueprint, although obviously I'm aware of Mark Sisson and his website. I'll order it up, he's got a cookbook too I think which should be good.

Cheers for the input anyway.

PS

To be fair all the suppliments in the world wont replace a good base diet but they are useful for fine tuning and plugging holes

turkey breast 200g £2 in tesco

mash 1.50 in tesco

bit of gravy all ready in less than 4 mins!!

50 g of protein some carbs decent little meal