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Find a Plan is the world's best place for free, comprehensive fitness plans! Whether you want to burn fat, build muscle, boost strength, or completely reshape your body, we have a complete plan for you. Designed by top trainers and fitness experts, our programs include video instruction, daily workouts, nutrition information, supplement guides, email inspiration, and more. Get the details below!

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SeptimiusPrime

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SeptimiusPrime

Stoked to be apart of this community. I cant wait to see the results.

Jan 3, 2014 10:22pm | report
  • Body Stats
  • ht: 18'7"
  • wt: 223.55 lbs
  • bf: 18.0%
RADRYAN

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RADRYAN

Get after it man!

Jan 15, 2014 5:58pm | report
ChrisKlebba

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ChrisKlebba

Way to show motivation to make a change for the better!

Jan 26, 2014 3:57pm | report
SeptimiusPrime

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SeptimiusPrime

Phenom Baseball!!!!!

Jan 3, 2014 10:22pm | report
  • Body Stats
  • ht: 18'7"
  • wt: 223.55 lbs
  • bf: 18.0%
RogerAgness

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RogerAgness

What is the difference between "Transform" and "Build Muscle" ?

Jan 4, 2014 9:42pm | report
pastaman

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pastaman

"Transform" can include any way someone has changed their body composition - Fat loss, adding a large amount of lean muscle mass etc - basically anything that makes one look better. In this case, it refers to someone who wishes to both lose fat and gain muscle. Building muscle is, quite simply, building muscle/ size. It may or may not be associated with getting leaner and fitter. Hope that helps.

Jan 5, 2014 12:23am | report
  • Body Stats
  • ht: 16'2"
  • wt: 194.01 lbs
  • bf: 16.6%
Shrady

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Shrady

Transform. It's self explanatory. Say an obese person wants to change and he or she choses those programs and they go from this to that. Obese to ripped, skinny to big, fat to lean etc.

Jan 22, 2014 9:58pm | report
waves79

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waves79

Transform : loose primarily fat and built a bit of muscle at the same time
Built muscle : built muscle and getting bigger and not much focused on body fat or getting ripped

Feb 9, 2014 6:25am | report
DoUEvenLift113

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DoUEvenLift113

Transform means completely changing your body from bad to great, while build muscle means building more muscle hence the name.

Mar 16, 2014 5:16pm | report
jackie376

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jackie376

Transform just means to change (lose, gain, change physique), and "build muscle" is just more specific.

Apr 14, 2014 9:06pm | report
fred235

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fred235

Is it better to have or fruit or an oatmeal before a workout and what carb would be better post work out?

Jan 5, 2014 3:53am | report
Aycock93

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Aycock93

I know Dr. Jim Stoppani recommends a bananan for pre work out carbs, so I would assume a fruit similar to a banana would work well. I personally like bananas because of the added potassium.

Post work out most carb supplements have a combination of fast and slow carbs so either grab a carb supplement (waxybolic is great stuff) or a few pixie sticks (recommended by Dr. Stoppani as well) and a banana or two.

Hope this helps

Jan 5, 2014 11:53am | report
PassedTheLimit

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PassedTheLimit

I like to eat oatmeal 20-30 mins pre-workout. A piece of fruit will be a good sugar boost right before (5mins) working out. It might not work for everyone, but I used to smash a bite size Snicker right before lifting.

Eat a mix a simple and complex carbs post-work out, but be sure to lean more toward simple (fast digesting) carbs while your anabolic window is open. (Up to about half an hour right after lifting). Don't forget protein and BCAAs...

Jan 6, 2014 10:27am | report
brosiedon

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brosiedon

waxy maize is what i enjoy.

Jan 9, 2014 4:06pm | report
ZsaireG

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ZsaireG

I am just 50 and was having problems losing the last 10 lbs. I did some research and discovered Intermittent Fasting! Wow what a difference it has made. The weight took a month to come off and over the holidays there were readjustments of same but the working out in a fasted state had me concerned, all for nothing it turns out. I was STRONGER in a fasted state than in a fed state as I wasn't digesting when I went to lift! As well I discovered that intake of sugar 2 hours before or 2 hours after a work out short-circuits your body's use of the hormone's it generate. IE insulin HGH and another one I can't remember right now so you see less progress than if you avoid sugar for the hours mentioned. Try it and see it is amazing!

Jan 10, 2014 6:46am | report
RADRYAN

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RADRYAN

Whole food is the way to go. I like having a carb heavy meal about 90 minutes before I lift, then I supplement either glycofuse or Karbolyn 30 minutes (i mix it in with my prelift). That usually boosts my carbs up to where I won't fatigue to horribly.

Jan 13, 2014 7:04pm | report
gavintorres9

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gavintorres9

you never eat sugar before you lift that's one thing you DON't do. sugar causes an insulin spike, insulin levels are high it gets in the bodies way to break down fat, aka lipolysis. and if you eat something heavy like oatmeal, imagine this, your stomach needs blood to process the food correct, so then that leaves that much LESS for your muscles to receive blood. im in graduate school for physical therapy and have done my own research for many years, hope this helps.

Jan 15, 2014 8:32am | report
waves79

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waves79

I'd go for any slow digesting carb an hour before workouts like oats, brown rice or sweet potatoes , post workout is protein isolate with dextrose

Feb 9, 2014 6:31am | report
JOSPITRE1

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JOSPITRE1

OATMEAL WITH EGG WHITES PRE'

FRUIT AND PROTEIN AFTER

Mar 4, 2014 7:35am | report
  • Body Stats
  • ht: 17'10"
  • wt: 214.5 lbs
  • bf: 18.0%
elrealronmexico

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elrealronmexico

Dextrose: postworkout. Supercheap.

I eat oatmeal in the morning. Not that cheap stuff. I go to Costco and get Coach's Steel-Cut Oatmeal in the gigantic bag for 6 bucks. The taste is and texture is totally different than what you find elsewhere. In the morning I have Coach's Oatmeal, add a blended protein shake, and put frozen blueberries or frozen cherries to the oatmeal.

Sugar in the morning. Sugar postworkout. Ideal sugar for postworkout would be dextrose.

No other time should you get sugar. Makes you fat.

Apr 5, 2014 10:24pm | report
milesybrown

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milesybrown

Can anybody recommend a program that would best suit the needs of somebody with the overall aim of increasing strength?

Jan 5, 2014 2:44pm | report
majj268

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majj268

You need to look for yourself, there are different type of strength training programs on the site. Just view the "Find a Plan" tab or "Workouts" tab.

Jan 5, 2014 6:03pm | report
samerym

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samerym

Mike O'Hearn's power bodybuilding is great for strength and size. Just make sure you adjust the weights you use on the power moves as you get stronger.

Jan 6, 2014 7:36am | report
tlicious819

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tlicious819

EVERYONE'S BODY TYPE IS DIFFERENT. WHAT WORKS FOR SOME MAY NOT WORK FOR OTHERS. ALSO, YOUR GOALS MAY BE TO TONE, OR LOOSE WEIGHT, OR JUST BUILD MUSCLE, SO THE CHOICE IS ACTUALLY YOURS. YOU KNOW YOUR BODY BEST AND AS LONG AS THERE ARE MIRRORS, YOU DEFINITELY KNOW WHAT IT NEEDS. GOOD LUCK

Feb 5, 2014 4:40pm | report
Octoberarmywife

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Octoberarmywife

What if my current plan is not listed? I really do not want to change plans.

Jan 6, 2014 8:19pm | report
Showing 1 - 25 of 167 Comments


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