My Surplus days were pretty clean, I'd say 5 out of 7 meals were clean, the other 2 I allowed for free meals, so maybe some pizza or chocolate. I didn't have free for all either, I made sure to account for the calories so I was only ever 20% above maintenance levels.

Well if it ain't broke, why fix it? ;)

I haven't really tried calisthenic training before so I can't really comment. That being said, there are some videos on youtube of guys who train with nothing but bodyweight movements and they are in phenomenal shape. I wouldn't expect big bodybuilder type physiques though.

I'm interested in hearing more about this. In what ways do you think using a program focused on cutting up would have changed my results? I would be leaner than I am? Would I have managed to put on as much muscle as I did even though I was cutting up?

Also, just FYI, MYM includes 2 phases for getting ripped and conditioned.

lol, i have been told that before... especially when ong bak came out

a tip for this is to get your elbows up to 90 degrees, then raise your legs to the ceiling

Not during this transformation except for when I fell down the stairs as mentioned in the interview. I see a chiropractor and physiotherapist regularly now and I make sure to include some form of warm and warm down and stretching too. I think this really helps to prevent injury. The other thing you have to make sure is you give yourself time to rest and recover.

Thanks mate. On deficit days, if it was a total rest day I would only have 60g of carbs. If I were exercising that day I would have 210g of carbs. On surplus days I would have 290g on a rest day, or 520g on an exercise day.

You're going to have a harder time with lower testosterone levels but I wouldn't say it was impossible to build muscle or lose fat, women have lower levels and can manage. I'd consider speaking with your doctor though, I'm sure there are ways to increase your testosterone levels.

Whenever I crave I take a look at my goal card. It has a picture of what I want to look like and my goals written out to remind me of where I want to get to. Think about whether eating what you crave is going to take you closer to or further away from your goals. I would say though to allow yourself to have your favourite foods at least once a week. This way you can stay on track dietary wise for the long term.