thanx man, just keep it up and let us know how its going, it can be tough sometimes as ive had to lay off the gym now for 3 weeks all together and it hits you emotionally when you see your gains melting away, but you just need to keep on trying.. thanx.

when it comes to my diet i eat a variety of food, i try and eat something different each new day, the only carbs i have during the day is a bowl of oats and a banana in it with my whey protein shake which is from ”solgar”. 1 tbs of codliver malt extract, 1000mgs of vit c from solgar and a mutivitamin called”one daily” from organika. on training days i take all of these again after my workout and a small meal and then go sleep for an hour to cool down. this also involves taking creatine and glutamine. while im training i mix 5 heaped teaspoons of maltidextron with glutamine and creatine. 6 meals a day and i’ll keep the weekends for carb loads and a tiny bit of junk food, pizza etc.. i dont drink alcohol at all. i had a big problem in the past with not sleeping, very light sleeper and tried all things like zma and so on but the one thing i found that works like a ”dream” is melatonin. i get a solid 8 hour sleep a night and its good quality deep sleep. google it and you will find out more benefits about it. stick to marks diet ”mans” and remember to eat a healthy variety of food. i know the info i have just given you is abit all over the place and theres lots more i could tell you when it comes to focusing while training but everything i know, mark has covered in previous posts, just read his stuff over and over like i did until you get a clear picture of what it is you need to do to get where you want to be. always think possitive, even if nothing is happening cause im a firm believer of how strong your mind is, where the mind goes the body will follow. let me know if you need anymore info.

jason.

will definetly continue and keep you and mark posted, feel great and hope to put on more size,my strength is increasing slowly, just continue to increase in reps and weight each and every workout. i could barely do 12 squats with just my body weight, didnt even start off with a bar but now im on 86kg’s and hitting failure on 12 reps. the funny thing is, with the rest of my exercise’s my weights are still in the low range, chest 1st set to failure on incline DB press 12 reps and thats only 26kgs in each hand. i work out by myself in a garage with weights that are older than me, i have no distractions, i dont need ego, im in and out, no longer than 50 mins. if i were to work out in a normal gym i dont think i would be as far as i am today.

Thanks for the feedback, and just wanted to say, great job on all the hard work. Shows if you have a good plan like Marks, and stick to it, you can get results. I’m sure you’ll be a motivator to a lot of people. Keep it up!

I have been up to data with your news letters and website, and I have been taking your advice on your 5 days training plan.

My question is, I run with few of my colleagues at lunch time (say 3 to 4 days a week), and we cover about 4 miles. Since I started running with them, I’ve lost 6kg (i.e. from 89kg to 83kg). Now I’ve started using creatine and Whey Protein (o% carb) and I’ve gained 2 kg. Now I’m between 84-85kg. Is running 4 miles, four days a week a good idea for me bearing in mind that I crave for lean muscles as I have a bit of a man boobs.

Sam

mark, thanx for putting this up you have no idea how gratefull i am. all i can say to the rest of the guys is to follow marks advice!! dieting, supplements, resting etc..

im not one to show pics of myself especially with my top off, always been thin and with my height 6ft4 a concaved chest and a really high matabolism the odds were against me. the most important thing to remember is when you want something bad enough you can get it. feel free to ask anymore questions and remember that the musclehack THT training programme is the one that works for me and listening to mark was a wise descision i made, do it and stick to it.

thanks mark, ill continue to read all the up comming blogs on this site.