stark

How can you say its a lovely gesture when you expect and insist on men paying on the first date? Thats not a gesture, is a tax. What irks me is the perception woman et al go on about equal rights and respect within relationships but when it comes time to pony up suddenly they go all traditional, its double standards.

Wow, I'm amazed that guys are so gullible as to still be paying for woman's time/attention. Maybe its different over in the UK, but I never pay for dates, its 50/50 all the way. In fact if a woman expected me to pay then I wouldn't even consider her as dating material.

Yeah you can mix. Creatine = more energy for your muscles, protein = new muscle. So its best to take creatine before you work out and protein after. I take a Whey/Glutamine/Creatine mixed with milk before I go to bed then have a protein bar right after the work out. You can take a quick hit an hour or so before your workout too.

Dude123: I assume by 'work out' you mean lift weights/resistance train. If you can do that for 5/6 days per week your either not training hard enough or massively over training. The only thing Whey (protein) does is supply your muscles with raw materials to rebuild. If your not doing intense lifting sessions then there will be nothing to repair. If you want to lift properly then then choose a muscle group set the weight so that you lift it once. That is your 1 rep max. Set the bar to 80% of that and do sets of 4-6 reps. Spread to workouts out so that you have rest days in-between and train different groups - lats, tris, bis, calfs etc. As soon as it gets easy* to do your reps up the weight to the next bar. If your worried about lifting or injury get a trainer/coach to show you how do do it. You should start to see some progress in terms of bulk and strength after 3-4 weeks. Speaking of which I'm off to the gym. chow * By easy I mean you should be straining but not failing (as your muscle is so spent you can lift anymore) on the last rep

OK let start with the myths; woman don't make enough Testosterone to gain significant amounts of muscle, so no matter how hard you train unless your on Testosterone supplements you wont get a 'body builders' body. In fact most pro-female 'builders' are on testosterone and have been training for 5+ years to build up the muscle. That and they are in the mid teens of body fat percentage. Don't be afraid to putting a bit of muscle on as its more compact that fat (you will look more defined) and its metabolically active - you will burn energy just by moving around normally. Also Hypertrophy (building muscle) is very dependent on protein intake in the same way that eating lots of fatty foods = more body fat. Lots of protein = more muscle, controlling your protein intake will stop you from gaining muscle bulk. As previous posters have mentioned diet and exercise and two sides of the same equation. If you want to cut fat most effectively you can cut dietary carbos and burn more energy. Take a log of everything you eat over a 2 week period then go back and check the food labels, cut the foods that contain lots of sugar (high glycaemic index), and fat that is solid at room temperature (saturated fat), starchy foods like white bread/rice can be cut too. Replace, yes REPLACE them with fibrous food such as brown rice, baked potatoes brown/granary bread - the fibre will stop you feeling hungry and slow the release of energy. Ok on to exercise, you need both cardio and weights, its a myth that you cant lose fat by lifting, if fact you can burn more energy by lifting b/c with of the big compound movements your using more muscles that just doing the rowing machine etc. Also don't be afraid to lift heavy, you can develop strength independent of muscle bulk. Make sure that you consult a personal trainer/gym coach to get the workout for your body type - remember everyone is different so what works for one person may not work for another.

Its normal, what type of soreness do you have? Muscles feel stiff when you move them - Thats inflammation caused by muscle tearing, warm-up more or cut the amount your lifting. Burning sensation when moving - Lactic acid build-up, your muscles didn't get enough Oxygen, cut your reps. Muscle fatigue (too tired to lift) - Muscles aren't getting enough glucose, rest more between sessions. If your going to intense lifting sessions that it might be worth taking a Whey/Cretine mix* which will deal with most of the soreness issues. *Do your research first before taking anything