i’ve been training for a year now and i’m not noticing a great change. i need advice and a good exercise plan to build muscle mass but without using weight gains etc..
i’m currently 73Kgs and i train 4 times a week
monday i work out the Chest
wednesday i work the shoulders
Thrusdays i work the Legs
Friday i work the Arms (biceps+Triceps)
Sunday i work my Back
can u help.

im trying to lose fat and build muscle im taking protien in the morning and Cyclone a hour before i train and then another one straight after then i take protien before i go a bed is this to much

hey, i’m trying to gain 20 pounds and muscle mass within 4 month. i work out three times a week on a 3 Day A Week Routine and my bodyweight keeps going up then back down. i am using Mass XXX for extra protein. can anyone give me a idea as of what i am doing wrong?

Im 22 yrs old and ive been bone thin my whole life, for the past Three years however, ive been training hard and been builging some mass there is just one problem in the places that are growing stretch marks are starting to appearWHAT DO I DO!!!! i am not going to stiop training so whats up????!!! i know i cant be the only skinny guy that has ever put some mass on!!

I’ve trained well without injury for 20years until now. Always been pleased with my bodyshape and i’m strong. However,I know i’ve overtrained and strained muscles in lower lumbar. Have rested for 1 month. Now I’m not sure how to get back into training slowly or gently. I’ve a bit scared to train at an my usual level.
Any suggestions how to get back on track?

They are like horse pills! can you empty contents into a yoghurt and get the same effect?

Some help and advise to put me in the right direction.

Goal is to lose body fat and tone muscle. I have been training for 4 weeks.
I am 76kg and 5ft8

Average nutrition per day: Calorific intake of 1300: Protein 187g, Carbs 65g, Fat 34g, Fibre 18g. Which equates to a ratio of 62%, 21%, 11% and 6% respectively?

Workout Schedule:
Week 1: Monday and Friday: Legs, Back, Biceps, Forearms, Abs. Wednesday: Chest, Shoulders, Triceps, Abs.
Week 2: Monday and Friday: Chest, Shoulder, Triceps, Abs. Wednesday: Legs, Back, Biceps, Forearms, Abs.
Week 3: Repeat week1 etc….
I do cardio on each of the above days and also Tuesday’s: 30 minutes before and after weight training, a total of 60 minutes per session.
Thursday, Saturday and Sunday are rest days.

• Do I think I need to tweak my nutrition intake to maximise my workout schedule to achieve my goals? ie drop my overall calorific intake as protein intake may be high for my current weight. However, I am concerned with losing existing muscle.
• Am I doing too much cardio?
• Any other help or advice would be appreciated.

My son is 16 in September 08.His height is 1.69m and weight 65.6 kg.His BMI is 22.9 which is ideal.He has been playing rugby since he was 8 in the front row.He has now started weight training for the first time under supervision.He wants to bulk up with lean muscle and strip away fat.Is he too young to take Promax?What are your guidelines as to what he could take in total to reach his goal?
Many Thanks,
Jack.

i was 21 stone fat now 15 10 stone bean training for 5 months need to know best training and diet for me to build muscle and lose weight take note i have irregular heart beat but under control take warfarin and sotolol could you advise me what i need to do and what supplements to take to help me get bigger muscles