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Re: protein req What has always worked well for myself and my clients is 2g pro/ lean lb of body mass...fat intake offseason =.5-.75 g / lb LBM As Skip says keep these constant year round ..just fluctuate carb intake for the inc in calories! P

Re:Skip Well great minds think alike I assume! ;o) On a different note...the bloating you feel from soda's etc is definitely from the carbonation...i ge tthe same feeling..but it is a myth that carbonation slows down digestion...any liquid ingested while eating can impair protein synthesis...

Diet sodas Yes you can drink diet sodas while dieting...just remember to drink sufficient amounts of pure water...NOT distilled! Sodium does NOT prevent fat loss at all!!!!! Without it your workouts will suffer greatly and you will be depleted and feel like shit! Sodium should not be reduced...

Re: Milk Whole...if I am drinking milk I am definitely not dieting and ned all the calories I can get! P

Re Sachet Always nice about things like this...nice to see people with open minds willing to accept opposing views. Yes I am a bodybuilder but I prefer the term "athlete" as it raises less negative stereotypes as I am sure you are aware...being over 225 lbs at 4 % bf tends to get tiring..not...

b12 Injected IM (intra muscular)rotating sites...delts, glutes, triceps, rear delts, quads using 3cc, 25 ga, 1 inch pins! Once a day! Peace! P

Re: Sachet Alright...you asked for it...BUT i will be nice about it!;o) There are a few misconceptions in todays society about what constitutes quality food(please dont go by RDA), and I am sure you agree with this. The incidence of increased heart disease and obesity in my country as well as...

Re: Contest diet 16 weeks is the way to go! Take it slow, preserve muscle, gradually add in all the tricks one by one. Ease into cardio and you will retain most of your muscle. Every week you tighten up or add in a trick to up the ante! Peace

8 egg whites 1 tbsp corn starch 5 whole strawberries 2 packets sweetener Whisk corn starch and egg whites in bowl...preheat flat pan...spray once heated with pam non stick cooking spray...when hot add in egg mixture...turn heat to medium...cover for 5 min...flip crepe when brown on...

CONTEST PREP! So far so good...started 16 weeks out at 242lb approx 10% BF Now 8 weeks out 230 lbs 6% BF...working towards 220-222 @ 4% Diet consists of protein 1.5 g/LB, fat .5 g/LB, carbs 50-75 g/day ,max...30 g post workout the rest spread thru meals 1-3, calories approx 2500-2800 daily...

Re: Chest routine 1. Cable crossovers or pec dec flyes 2 sets 10-15 as a warm up, increase blood flow, stretch pecs, delts, tie ins, etc 2. flat bench 4 sets 6-10 reps (do not pyramid up) warm up with sets of 3-8 reps graduall inc weight decreasing reps but not to failure ie. if bench press max...

RE: LOW CARB DIETS Wow, an article chalk full of misinformation and assumptions. I would recommend doing a little more research on low carbs diets and there associated affects....the author obviously has not done his/her homework. Just a small list...not all of the benefits of a low carb diet...

Slin works beautifully carbing up...humulin r every 4-5 hours with carbs and you will be as full as possible....if water is a problem aldactone staring 1.5 weeks out works great! The slin is only needed the last 2 days while carbing...it can be used while dieting if you are doing a metabolic...

Oral B12 useless..destroyed in the gut...IM is the way to go...preferrably with folic acid as well! P

T3 In reality t3 works great for women..if not better than men! As for dosages 25-75 mcg can be run successfully for 10-12 weeks....i have seen 16 week cycles without trouble..but i would always error on the safe side. taper up within a week and when lowering immediately go to 25 mcg per day...

Kovacs He is 6'4 usually around 350 off season....damn big but not very asthetically pleasing! P

Omega 3 I feel the easiest omega 3 fat to add is cold pressed flax oil...salmon is a great whole food source as well....i add in flax with my whey pro, or on a salad with vinegar for dressing....u can also add it in with tuna as well! P

T3 Try to watch your fat loss very closely...as you get closer to the show you can add in t3...dosage is BE dependant...average 200LB BB iw oudl recommend 75-100 mcg daily in divided dosages usually run for 6-8 weeks. Remeber as well the last week before the show taper down to 25 mcg per...

re: welcome! Juat wanted to say thanks to all who welcomed me! Nice to be here! iwill be around and welcome any questions-comments...peace P

RE:Three weeks out I would suggest keeping protein at 2 g/lb BW and running fat at .5-.75 g/lb bodyweight-keep in mind your fat should be predominantly omega-3 efa's as they act as uncouplers! Carbs 30-50 grams/day max -post workout only!Post workout nutrient suggestion=(carbs 25g dextrose+25g...