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  1. progress pics every 4 weeks

    yeah my traps def need help, ive improved them much from earlier this summer but still find it almost to be my hardest muscle to gain. yeah i took these pics from my computer next pic session ill use a real camera, and take some back and leg photos as well. I also pulled my lower back muscle...

  2. Looking for a few good abe exercises

    Hey guys, im in need of a few good lower abe exercises. and any others that you guys suggest. I really want my abs to be very defined. and how do you get an 8pac lol? Thanks again.

  3. What type of diet am i looking for?

    Hey guys, Im looking to start a cutting phase in my diet. Im 20yrs old, 5"11 184lbs @ 8% BF. id like to drop around 10 pounds of mostly fat, and take as little away from the muscle. are there any suggestions on the type of diet I may be looking for, or am I just looking to cut carbs? Thanks

  4. Can I mix my EXTEND BCAA's in shakes?

    So i was wondering If i could mix my extend bcaa's in my pre and post work out shakes, because its says to mix with water.? Thanks

  5. When and how for max fat loss cardio?

    help please?

  6. Pro and post workout shakes.

    ok so if i keep the pre workout shake as is, adding very little protien then that one is set. I also eat oatmeal about 30mins before work out, good? and what are some complex carbs i should add to my pre workout diet? Now for the post workout, if I dont want milk or peanut butter in the shake...

  7. When and how for max fat loss cardio?

    So I usually run 1-2x per week, but would like to increase to about 5x per week as i am about to switch to cutting. Im wondering on workout days at what time is it best to run? in the morning? before my work out? or after? Also very importantly, how should i run to burn max fat. because I know...

  8. Pro and post workout shakes.

    ok for about the past week ive been doing pre and post workout shakes opposed to just post work out ones. Im wondering if im doing them healthy/correctly because i feel much more bloated/fat. pre-work out) orange juice, bananas, strawberries, blueberries. and then i usually eat a good piece of...

  9. progress pics every 4 weeks

    Nov 9th pic update Here im about 3 weeks past the last pic, i had to take about a week off due to a lower back injury. ive also been off my cretin and bcaa's for like 2 weeks but im about to hit it hard 110% again starting today so ill keep the post coming. I also got my BF compostion right...

  10. Cals, protein, carbs, fat amounts..! Help needed.

    what exactly are maltodextrin, WMS or Dextrose. and what do they do? Should the BCAA's go in both shakes? Im on Cell-Mass is their a better recommended cretin out there? thanks again

  11. Cals, protein, carbs, fat amounts..! Help needed.

    also what else should I be consuming? im on cretin, no-explode, multi vitamins, gonna get back on BCAA's, 1gallon of water per day... What else should I be doing? Thanks again

  12. Need assistance with work out goals.

    awesome help!, now that I will be tracking my workouts this will be much easier.. how long should I rest my muscle before working them out again?

  13. Cals, protein, carbs, fat amounts..! Help needed.

    thanks guys, gonna start jotting down my intake.. and see how its lays out and let you guys know. I also need to get my BF% taken never had it before, but it ought to be kinda low.. Thanks again keep the good info coming PLEASE

  14. Need assistance with work out goals.

    yeah sorry 3 sets of 10.

  15. Need assistance with work out goals.

    Over this last summer I joined this forum and have since learned a ton on how to work out properly. I did my first real work out switch up when I did a clean bulk diet and 5x5 work out for a bout 7weeks. (i know a little to long). I then switched back to 10x3 with almost the same diet, very...

  16. Cals, protein, carbs, fat amounts..! Help needed.

    Im currently at 176 pds. Im looking to be at 185 same BF%, just adding lean muscle. Can anyone help me out with around how many calories, carbs, protein, and fats i need to be in-taking? and if I were to go on a clean bulk diet, how would those numbers change? Thanks guys!

  17. progress pics every 4 weeks

    Yeah every 4 weeks, I havent been tracking my size or strength gains in the past. So im gonna start now writing everything down and taking measurements, and comparing the pics.

  18. progress pics every 4 weeks

    My legs need improvements @ every muscle, ill save those when their almost caught up.

  19. progress pics every 4 weeks

    I haven't been around for a while, but I have kept up with a good workout and diet. Im looking for some critique to help me improve. Im still a rookie here but definitely improving so help me out. im about 2 weeks past this pic. gonna start with pics every 4 weeks.

  20. BCAA question?

    Hey I was wondering if there is a specific time I should take my BCAA's? also, If I go to the gym around 10am, what needs to be in my system and how long b4, to have the best workout? Thanks guys!
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