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Yeah that's what I figured, cheers dude.

What the **** is homo milk?!

Ham!

... And chili sauce... And sweetcorn.

Hey, I'm taking Citalopram (Celexa) an SSRI (selective serotonin reuptake inhibitor) and I've just noticed on the ingredients list of this Optimum Nutrtion Casein that 1 serving contains over 400mg...

I would if I was well enough. It's pretty much what I was doing this time last year.

I'd try something like this:

Monday: (Back and Biceps)

Deadlift: 3 x 5
Bent Over Rows: 3 x 6 - 8
Chin Ups: 3 x Work Set
Lateral Pulldowns: 3 x 8 - 10
EZ Curls: 3 x 8 - 10

Deadlifting is the big one for building up your core strength.

Check out: http://www.rosstraining.com/

He's an ex-boxer turned personal trainer who specializes in training guys for fighting /...

Thanks man, that's a really good post and just what I needed to hear. I think your right, my hips aren't as wide as I think they are. I guess it's like when people are anorexic, they have a distorted...

Christ dude, you must have an amazing metabolism!

And yeah surfing definitely counts as cardio, if done often enough!

Yeah I've been doing some research into the anatomy of the abs and it seems that working the obliques and abs hard is as you say going to thicken my midsection in relation to my hips. I also...

I've nothing to prove to any of you. I asked for your help, that doesn't mean I have to share my personal problems on a forum full of people I don't know.

I appreciate the importantance of...

My health issues are none of your business and they're not physical anyway. If you knew what was wrong with me I think you'd be impressed enough that I even make it to the gym, so leave it alone when...

Milk is full of casein which is a very slow digesting protein. Post-workout you wanna get protein into your system asap. For this whey protein concentrate is used.

That's interesting.

My waist is definitely wider than most but perhaps i'm accentuating it in my head.

I can't make up my mind though whether or not working my "core" is going to fill out my...

Impressive man, growth all over (especially lats) and you've kept the same BF it seems! Very nice work.

How was your diet during this and were you keeping up cardio?

Why would that be true when more hypertrophy occurs in the 8-10 range?

It's been a while since I read about the 20 rep squat workout but it doesn't sound like something you wanna do too regularly.

You're supposed to take the weight you'd normally do like 5-8 reps...

I honest to God don't get how people even struggle for motivation.

Look in the mirror: Are you happy?

What more is needed?

I used to deadlift and squat regularly. Did Ripptoe's and then an expanded version of it for about 8 months. Then I broke my arm, became seriously unwell and a year later I'm 20 pounds lighter and...

Ok so to start off, I'd like to say I've searched through literally about a hundred threads and couldn't find the exact info I'm looking for.

Secondly here's a pic of me sat down taken recently:
...