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I had a left side laparoscopic inguinal hernia repair done in 2014. The one with the mesh. My doctor told me after a few months I should be able to do any physical activity. I took it easy for about...

No worries. Easy mistae at first glance.

So just Whey and Creatine? No need for BCAA and Glutamine?

I am 30 years old

Hey guys!

Currently I make a post workout shake consisting of one scoop of whey and 8 ounces of almond milk at 7am. I place it in the fridge until 5pm, at which time I consume after my workout.
...

Hell yeah. Will do. I will update once I reach 15% BF

Hello!

I am a 30 year old male. Just had my body composition analyzed in the Bod Pod and I am disgusted! I dont feel like I look fat. I figured I was 20% but I was wrong. Here are the results:
...

Can anyone give me a sample daily eating schedule?

How would I do my warmup set's with 50% and 25% weights, when my 10 rep max is 65 pounds? The bar itself weighs 45 Pounds.

Would it be best to just find an 8 Rep max? and then use that number for my working sets, and adjust the previous sets accordingly?

Can we get a re-up on the "finding your starting weights" section?

I am trying to follow the allpro workout to the T... the thing is I am ****ing dead half way through, and I literally only had like 20lbs on the bar. I know most of you are laughing right now, but I...

So you dont think the workout needs to be split up into a upper and lower body day? I just think that 28 sets is a hell of a long time in the gym

Ok so I tried the allpro sticky workout as follows:


Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

Ok, I am going to switch my workout from Occams protocal to the basic Allpro work out in the stickies.

Any tips on finding my starting weights?

You are absolutely right. Looks like I am only taking in about 1790 calories a day. The only problem here is how full I am after eating all of this! Any places you can see where I could fit in about...

ok. I found a Calculator online 2380 is my maintenance level

No I do not. Where could I find this information?

Ok, it has been over a month now and I have not gained a pound. I have been following "occam's Protocol" from the 4 hour body, and eating the following:

(8 am )- 4 egg whites with one whole egg...

What is your opinion of the builder bar?

any suggestions for a better protien bar?

Hello.

I am currently

5 Feet 11 inches tall
153 LBS
20% Body fat

I would like to be