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  1. Apple cider vinegar

    2 table spoons before every solid meal, it's very good for the health benefits associated with decent stomach acidity

  2. What Circuits Can You Recommend for Home?

    12m sessions are good 5 then 10 then 15 reps, repeat until the time is up with no rest: Eg 5 reps burpee 10 reps kettlebell swings 15 reps barbell row You can pretty much design with those that you have the equipment for, but have at least one cardio style ball basher exercise in there (in...

  3. Training while fasting

    funny enough its hard for me to lose fat but easy to fill out - if the protein intake is up and I'm training hard. for the 1kg a week it was an average but I still had 3 meals similar daily calories, no snacks but the meals were bigger. don't think there was much of a calorie difference just...

  4. Training while fasting

    following this one with interest as I'm doing the same, tried a while back and consistently lost 1kg per week with eating whatever I wanted. if you have access to dexa or body comp scanning may be worth measuring whether you go catabolic. another idea is to stop eating at 6pm and bring your...

  5. Help with ECA stack

    Tried the ECA stack for 4 weeks ok on top of a restricted eating pkan and it did not give me any results above what I was getting with just watching my diet. Only thing it helped with was as a appetite suppressant, wouldn't do it again.

  6. How many calories does lifting burn

    I don't think there's a general rule if its important to you wear a heart rate monitor and track it to work out your AVG heart rate / calories burned

  7. Grow legs without squats?

    The Rock has an insane leg routine, has hack squats but no squats. It hurts and burns and makes you feel sick but **** your legs respond.

  8. Please Critique My 4 Day Split

    any reasons for dropping compounds as first exercise, ok with squats but what about clean/press or standing press, deadlift, barbell row, farmers walks, dips, chins, Romanian deadlift? would put face pulls in too for posture get rid of shrugs

  9. F*ck cardio

    what do you think of 7-10 minutes of metcon after weights, targeting the muscles worked? overkill or a good finisher, goal for torching fat?

  10. New School Thought on Bicep Growth

    used to do isolation exercises years and years ago and they didn't really grow, now just stick with big compound lifts, dips and flys for chest and I don't have to worry about curls or extensions.

  11. New School Thought on Bicep Growth

    i might superset in hammer curls to bench press for 1 set on chest day but otherwise don't exercise them on their own, and my biceps are big.

  12. I think I figured out how much muscle size you gain after every workout!

    safer that way wouldn't recommend rectum to mouth

  13. I think I figured out how much muscle size you gain after every workout!

    where did you get your noots, and did you take them orally or via the rectum?

  14. Any-one train upper legs so hard they cant sleep

    I can't do legs after 6pm but do crazy volume. got thus foot massager that helps take some of the shock away, tickles at first but after about ten minutes my kegs feel like they are on cloud 9, something to do with blood circulation I think.

  15. Easy tasty meals for meal prep

    another go to is marinated meat (chicken thigh or beef) chucked in freezer bags, which you can layer stir fry and use with rice, pasta or in wholemeal wraps alongside salad etc. thigh is better for stir fry as I find I don't need oil to cook, also awesome on the bbq grill.

  16. Easy tasty meals for meal prep

    I like chilli con carne but use kangaroo mince as it's low in fat / high in protein and with a real recipe (ie some bacon) you can't really taste the roo. make a **** load (about 2kg if mince) at s time and freeze it in freezer bags for portion control, goes well with the different carb choices...

  17. Extended traps?

    i think your pics is referring to rhomboids not traps. romboid rows concentrating on volume and form, otherwise incline bench dumbbell shrugs and plate shrugs thrown in after every back / shoulder set. In addition to the staples bbl shrugs, behind back bbl shrugs and other compound back...

  18. Extended traps?

    duplicate post

  19. How much protein can the body use in a single meal for muscle-building? Implications

    per kg of total mass or LBM?

  20. Grow legs without squats?

    Try going for volume on leg press, extensions, calf raises etc, it worked for me have never grown my legs like I have with volume (at about a third of the weight)and supersede. There's a leg program by The Rock (Dwayne J) give it a go and I'd be surprised if you can finish it without feeling...
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