Follow these 3 steps To see how many carbs, proteins & fats you got to eat to build muscle...

Adrian, first of all, great website you've got here! It's immense! Getting back to the article, you wouldn't happen to have any meal suggestions or links to them to accompany this article would you? I know how much protein I need now, but where I'm going to find 150g of it and relatively cheaply is another matter.

Hi, I am 18 and weight 155, and was wondering how to put on muscle, but also get more definition

bodyweights and non-gym related exercises would be best

thanks

hi i am 18 years old and weigh 224 pounds. i want to lose a lot of weight but i am a a strict vegan for religious beliefs. what foods can i eat which still have the same amount of protein as meat? thanks

Hey Im 14 years old & i will turn 15 on june. i have a bit of fat in the chest area & my belly , its not alot that you can notice but it is like lumps thats i can see. i wanna know what kinds of excersises do i need to do in order to turn that into muscle fast like by august. i wanna know what foods i should eat like how many
carbohydrates , how much fats & how much proteins & sugars per meal or what kinds of food should i be eating. i wanna know what types of supplements i should be taking in order to make this possible. please help;

hey, im 14 years old will be 15 soon im 125 lbs and im 6ft 2 in please help me i need too gain weight and muscle. i have a very fast matabalism if that matters. but please help me any help will be very much apprecitaed i have no one who can help me.

im 23 yrs female, height 5,1 weight 58 kilos, having fat arms and belly and thiiighs..I'm upto working out my butt to make it as big as possible and lose the arms and thighs, my measurements are 32-27-36, i wish if i can lose weight specially in my arms and thighs and get this body 36-24-44 . what should i do? lose weight first then start building the butt? or i can start building the butt and lose weight all over at same time but not too much from breasts. please advice. this website is very informative and im very thankful. but i feel kinda lost cause some links lead to information dedicated for men