Coming close to completion of my Fitness Instructor Cert 3. Since enrolling I have now mastered in into to peak at true Hypertrophy 1RM levels should be around 70 - 80% MHR, with 1RM @ 8 - 10 Repititions.

 My diet is still running full steam ahead with a 3900 cal intake by the day, my current diet is to allow an increase to up to 86kg mark before tweaking.

A thing to remember try to limit fruit intake throughout the day and only take them post workout if needs be or when energy levels are close to fatigue, and be sure to have a raw complex carb to feed right into shorlty after because just as coffee does the energy will come but the source will just drop if you don't have a low GI Cab blend ready in place.

 Protein is essential try to take in 2 x yourbodyweight in lbs. If not your body will take the carb sources and if they are defficient you will loose fat along with muscle, this we don't want so remember to keep the carbs stable to allow for plenty of energy and thickness to your muscle and let's not forget WATER - it's your best friend - take in 8 cups a day is for a normal person, you want muscles and size, keep the body full of it, the more the better - rule of thumb for every 500 calories , 2 cup sof water and preferably between meals.

Remeber food is the key to lean mass, training follows and then most of all RECOVERY, without that all the time in the gym or outdoors is just  a waste of time without effecient rest, so REST, TRAIN, GROW - LEAN, CLEAN, MUSCLE MASS!!