Hey Scott, my gym is closed on Sunday so would it be best if I do the workout monday-saturday would that give my body enough time to recover or should I just rest on weekends?

I know but it's just that I don't have a credit card I'm only 17.

So i couldnt focus in the camera to show both the newspaper and me so i combined 2 pictures taken the same day so im hoping that works

Woke up at 7 am and got PUSH day in, only to finish it with a notification from Youtube with your video being uploaded!Haha, I'll wait longer tomorrow :D Can't wait for this, gonna be awesome. On a side note, is it creepy that I actually had a dream last night about randomly meeting YOU (Scott) and Erica at some restaurant and we started talking about lifting and stuff. Dont' remember anything else but I know it felt awesome xD. Anyways, looking forward to these next 12 weeks! (updating info when i get home tonight!)

OK great, glad you got it sorted! Good luck!!

Yeah so there is one album which is publicly accesible, so everyone can post their transformation pictures in there. That's why it says there are so many. You should still be able to upload your own in there no problem :)

Well you could probably two one of two things.

a) Increase your calories so that you are in a smaller deficit, giving you more opportunity to lose fat primarily, but also gain muscle.

b) Increase your calories so that you are in a slight surplus, giving you more opportunity to gain muscle primarily, while also losing fat.

I would say eat anywhere from a 200 deficit to a 200 surplus. If you're still doing cardio, and monitoring your carb intake while in a surplus, then you shouldn't gain any more fat, and you can still potentially lose fat while bulkinh.

Does that help?

Hey man, glad you could join the challenge!

So the idea of this challenge is 12 weeks of LEAN bulking. However, you can still aim to lose fat at the same time. It's just about adjusting your diet and your routine slightly (e.g doing the circuits more often, eating in a slight deficit to lose fat).

There will be videos uploaded to both YouTube and the @exclusive section on MuscularStrength. The first one is up now, check it out!

The only way to find out the best way is to start at the lower end of the scale and increase if need be.

People have different metabolisms and different activity levels etc. Some people will be able to use their average BMR+250-500 calories to gain weight, while others will need to actually aim for their BMR in motion plus X number of calories.

So you can start by using the BMR as a guide, but from then on you will almost definitely need to increase the total amount of calories, because as you gain weight and muscle, your calorie requirements increase.

Did this help?

Hey @peejay95.

You're right to post your photos in the transformation album. That album is public, so everyone can see it and access it :)

You can post them in the transformation challenge album. You can find that on your profile under the 'Photos' heading :)

Start at around 3000-3250 to begin with and judge your results. If you notice the weight going up, but don't see too much extra fat in the mirror, then whatever number you chose is probably good.

If you feel like you are just maintaining, with say 3250, then bump it up to 3300, 3400, 3500 etc etc. until you notice consistent gains. You are bound to add SOME fat while bulking, but by being cautious and manipulating your macros smartly, you can minimize the fat you do gain.

Having Sunday off won't be a bad thing, but also remember that you might not need a gym for some of the circuits, for example, if they're body-weight orientated.

Make sure you're eating enough and sleeping enough at night, along with your one light day or one day off, and you should be good to go.

Just signed up for the 12 week transformation challenge, and joined the platium membership, long time follwer but never actually signed up

got my meal plan at the baseline after calcs, i came up with Protein 189g, carbs 190g, and fat at 63g.

hey guys i have a question. I'm looking to burn off some fat as well while doing this so do you guys think i should include some cardio? Also, are there any supplements you guys suggest? Thanks!