okay maybe 8 pm was just because of sleep and work patterns. Lets just say should you eat 30 minutes or an hour before you go to bed?

Just real quick. No guys don't have to have ANY body fat to sustain life. But after 3% your body starts eating off muscle. But with the right diets guys can sustain no body fat. I would not recommend it for longs periods of time though. Girls on the other hand start to lose things like their period ...

I have read a few things that suggest taking the proper vitamins can aid in growth. I assume that you are young and still growing so get yourself a good multivitamin. It couldn't hurt. PS if your not in college don;t worry you;ll hit one in college. I didn't hit last spurt till then. I have read som...

Don't forget to finish off with some wide grip pull ups!! Go in front of the bar and behind. This helps to make the shoulders and back physically broader


Good luck in your fitness journey

Chris Creed http://www.FitN20.com

I struggled for a long time trying to lose fat and gain muscle. After several years I found it is best to bulk and then cut. Give your body what it needs (calories, protein, etc) To gain mass. Lift heavy and eat a lot. A little fat might occur from eating to much but not much if any. Once you have g...

Hey man! For active males 2100-2900 calories a day is the standard. IF you are trying to put on weight anywhere up to 5000 calories can be alright. I assume that you are young so, to put on more mass just eat more and lift heavier. Haha I know that is easier said then done though. If you are really ...

Everyone knows that the best way to eat to maintain a healthy weight is to eat 5 to 6 small meals a day. By eating smaller meals throughout the day your metabolism keeps running and burning calories at a constant pace. While I agree that carbohydrates should be cut around 5. But meals that are full ...

There seems to be some good advice here. (Some might be a little shaky) But mainly good. But if you have put on 22 pounds in a year then just keep doing what you are doing. 21 and the early 20s is the perfect time to build muscle. At this point in life you are no longer using extra energy to physica...

Stretching. Stretching is the key to keeping yourself loose. If you feel as if your muscles are over worked it is better to stretch and try to keep the muscles loose. Not stretching can actually cause your muscles to tighten up even more. The key is to stretch and keep loose. I wish you the best of ...

While there is no real ratio there are some guidelines to live by. Mostly your core or "full body" workouts such as squats and deadlifts should be some of the heaviest exercises that you do. It all comes down to how big the muscle group is that you are working. For example you should be ab...

Hey yea your reps look a little bit high if you are trying to gain muscle. In order to gain muscle it is best to do between 4-8 reps with a higher weight. In addition to lifting heavier weights you also need to increase your calorie intake. The balance comes from the equation of energy in VS energy ...