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  1. Sebas1227

    HELP WITH MY HOMEMADE PROTEIN SHAKE!!

    What are the carbohydrates for and what ratio sould they have with the proteins in a homemade shake for after training?? I make my shake mixing soy flour and water (protein: 35.9 g, carbohydrates: 15.8 g) Is that a good option? Thank you!! ;)
  2. Sebas1227

    HELP WITH MY WORKOUT ROUTINE!!

    Hi everyone! Well, I'm16 years old and I'm new in the gym, so I need help with an effective workout of muscle building of: upper back, chest, biceps, triceps, shoulders, neck and abs, for a 3-4 days/week workout. If you could tellme a routine of this muscles, i'd be very thankful. THANK YOU!!!
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