I have one criticism, however. It should be noted that fat cells don't really disappear, but just become deflated and seem a lot smaller.

So, if the reader:

1) Is hoping to attain the extremely low levels of body fat exhibited by Craig and Matt.

and

2) Has ever been overweight.

They are going to find it impossible.

I am not saying that people who have been overweight cannot become lean, I just find it difficult to believe that they can reach such extreme goals.

Susan

Thanks so much for putting this report out. I'm going to start reading it in just a couple minutes but I already know it will be an amazing informative perfect blueprint for getting "event" ready. You've been dropping hints about this for awhile so by now I'm pumped to read it. Thanks again, I know you must have put a ton of work and time into this and to put it out for free seems crazy but you're the best for doing it.

the thing is that I do lat pulldowns (wide grip, close grip, you name it)…in fact, it has always been one of my favorite exercises and clearly my favorite when it comes to working the back…but for whatever reason pull up's is my demon. I am going to concentrate more on my lats (I am not even going to try a pull up) and I will let you know what happens.

In my opinion and experience the best way to get better at pull ups is to do multiple sets with low reps. This is what the marines do, usually with the Recon or similar program (see http://en.wikipedia.org/wiki/Recon_Ron_Pull-up_Program).

All I know is that I wasn't able to do more than 10 pull ups and now I can do 20+

Yash- Too late.
Already bought a gainer that was on sale.

"X-Rated Xtreme Rapid Weight Gainer"

Suggested by the guy at Hi-health.
Tastes horrible.

A lot of people are bad at pull-ups because they neglect lat exercises. Lats are the most neglected muscles of the upper body hands down. Try some close-grip and wide-grip pulldowns and try to progressively increase the weights as often as possible without using bad form.

Trying to increase your pull-ups by just doing pull-ups is not the most effective way to improve performance for people who cannot do more than eight pull-ups. The reason for this is that adding a ninth rep is the same as having more than a 10 percent increase in performance which is hard to achieve from one workout to another workout. Its like climbing a ladder and each step is eight feet higher than the next one. If you are doing pulldown exercises(which work the same muscles) you can manipulate the weights and reps so that your improvement goals are 5 percent or less per workout(for example adding five pounds to your hundred and fifty pound pull down) making it easier to take many small steps towards achieving new strength in your lats. Bottom line is that you don't have bad genetics the truth is you probably haven't been challenging your lats so that they get progressively stronger.

You will be a barbarian!

Well this will be coming from you – so i know its gonna be good!

Cannot wait!!!!

Im gonna get stuck into it straight away – ive got holiday coming up in December!

Creatine will not make you gain fat… you will, however put on a couple of pounds, but that's only water weight. Once you get off of it, you'll pretty much lose that weight. If you make a search on Google or bodybuilding related websites, you'll find tons of information on it, including what and how it does, theories for how to take it, etc. But only one thing: make sure to drink enough water when on Creatine!