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not much of a plan is it.. 'think ill do something keto'ish' 'might eat some nuts sometimes' 'will probably eat some meat' LOL. sort you're **** out & get a proper plan sorted. you get out what you...

ok...so not quite 2015 yet, but close enough lol


no virgin to the forums & have a few journals scattered across the interweb, like to keep dot between forums as keeps me motivated & enjoy...

as majority have said...you will gain weight when you consume enough calories, regardless of age, metabolism & whatever other sh!t people come out with.

get in the habit of tracking calories &...

I get it every now & then. get some straps & avoid the exercises that cause the most agro for a couple weeks... see how it is

bf about 10%. decent abs. not much muscle overall

would not juke/10

as above, I do mine on the pulldown station & lean back to the required angle (somewhere between 45 & 90 for me). focus on pulling the weight with you're elbows rather than trying to curl it

try them on a lat pulldown machine (cable) with the rope attachment, lean back to the required angle (I go somewhere between 45 & 90) & it takes core stability out of it & actually lets you hit rear...

still holding onto those 21" pythons a year later?

I doubt you'll lost muscle dropping a couple sets of curls.....but why you dropping them? if its worked THAT well to the point you feel 'too big with a pump' (lol) why change it?

also "I've been...

last thing he needs is the blind leading the blind

why you only worried about bench? are you're other lifts much stronger?

seated DB shoulder press. weighted dips. flat bb bench press. seated side laterals

to explain a bit better..

say you're MAINTENANCE calories for the week are 14000calories

you're weekly expenditure is 9000

you're cardio is burning 3000 a week

14000 - 12000 (burn...

impossible to tell off the cuff, but you should have a rough idea by the time you calculate cardio + daily expenditure...subtract that from what you're maintenance calories are...& whatevers left is...

dafuqs SS? I thought you meant 'superset' when I seen the title....I presume its some fad training program lol

in relation to bodybuilding...swapping seated OHP with standing is fine. bar weight...

there is no minimal amount of carbs. there is no rite or wrong way to splitting you're macros...everyones gonna throw what THEY do & preach it as gospel. calories are king at the end of the day..if...

if you say so mate :)

it impossible to answer mate, the macro breakdown looks fine to me...but when it comes to losing fat & gaining muscle you're food sources will need to be spot on. raise the training volume through...

raw weight

this.


overthinking it OP....hope the holiday was good