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^^^^^ This.

She needs to check her BMR (I think it would be around 1772) then use the Harris Benedict equation which, for instance, would be BMR * 1.55 (workout 3 days a week) This would give her...

^^^^^^ This!!!



^^^^^^^ and This!!!

Whey Protein
Animal Pak (or good vitamin supplement)
Glucosamine and Chondroitin

^^^^^^^^ This, use a spotter for confidence. Works for me sometimes if I hit a barrier.

^^^^^^ This (Fixed)

'Need to spread the rep around more or would have repped'

1). 1 - 2 times a week per body group, usually back/bi's, chest/tri's, shoulders/abs, legs add in some cardio each day and monitor progress. As long as I see gains I keep to the plan. If I...

So what do you eat?

Seems like you are living on your whey protein drinks and a few beers after your workout.

We need to see a detailed breakdown of your daily food and supplement intake. You...

Try and balance your macros (protein, carbs and fats) into a 40/40/20 split. This should up your protein intake to around 300+ grams a day and would also reduce your carbs to around the same levels....

Look around you when you go through your normal day and tell me that the effort wasn't worth it.

Would you swap all that effort to look like most of the obese people that you see around these...

Being in the best shape since leaving the Navy 15 years ago and knowing that at the 50 mark in November I will be in better shape than a lot of men half my age, especially the ones who will be...

Well done mate - repped

Well done mate. This is the best decision you could make and you will LIVE to enjoy the rewards.

Basically do what has been said.

Get your nutrition (diet is a horrible word) nailed
Work out...

I get 300grams +/- 10 every day and work out everything I eat on a spread sheet.

I also have a set of Kitrics Digital Nutrition Scales that have a nutrition label for foods. I use this to...

Went with Phil all the way from pre-judging. Top 6 were as expected. The future guys to watch IMO are Phil, Victor and Dennis. All three have that symmetry rather than just mass monsters which I...

Get a zero carb protein drink if you need protein drinks.

BUT, I would eat more whole foods and get as much from those as possible before adding supplements. These products are there to...

As has been said above.

1. DIET - you need to get your nutrition sorted out. Eat big to grow big. Initially go for a 40/40/20 split of protein, Carbs and Fats (good fats) . Once you start to...

The image above is for a dumbbell pullover not a flye ;)

http://www.koikeeperunleashed.com/images/flyes.jpg

I use flyes all the time either after doing presses or to pre exhaust the chest...

Do not take sleeping pills AND laxatives before bed!!!

How you guys may end up with all this training and protein.

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Does that mean I can fry my oats?