On your nutrition log you mention 1 cup of spinach or 1 cup of Broccoli, is this uncooked, do you have a weight in mind when you say 1 cup, as both veg would need to be squashed in to make a decent serving ?

Where do you fit your 'roids into your program? All the best!

Wow! I didn't realise you kept a complete log of your workout and meal plan! This is really helpful for people like me just starting out in the gym. Many thanks!

Hey Ty, Great site! I noticed in a previous post you mentioned you work out for the pump primarily. Does that mean you dont record the amount of weight you lift? and dont try to improve on it?

Pete - low days 150g, high days 300-400g

Mike - THANKS MAN!!

willy - first off remember that if your not contracting then your not stimulating. most of the time people try to do too much weight and end up using what thier not supposed to to move the weight. that being said. keep doing the squats but make sure that your squeezing your ass together at the top of the rep. deep walking lunges will target the gluetes as well as stiff leg deadlifts. with the deadlifts same typ of thing squeeze the glutes at the top of the rep. for calves i train mine almost every other day. i pick 1-2 exercises and keep the rep range varies from 8-12 and 15-30..again if your not feeling the muscle contract and getting a pump chances are your not going to see results

aaron - i know what muscle group i'm going to train that day but as far as the exercises go i keep them switched up workout to workout.

Ash - i know this isn't the answer your looking for but don't be afraid to try it out and see for yourself. what works for me might not work for you. just give it a try for a few weeks and see what happens. if you don't see any change then lower the volume a bit

Tyler on low days approx 100g carbs, high day approx 300g carbs? thanks