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good work.

people who post off the internet, especially when they copy paste, usually give credits towards the author. so stfu, and close this thread.

yea, i keep my stuff short, so people will actually read it.

half the people on this forum wouldnt be able to answer these questions in person if i asked them. this is overall basics. if you dont got this down, your not going far.

^

refer to my threads. you'll learn everything you need to know. or refere to stickies, they really help too.

Intake Guide
To figure out how much calories you need, here's a general guideline:

For weight loss:
Your body weight X 10 to 12 = The range of your daily caloric intake

For maintaining:
Your...

This is a thread ive been working on for about 3 weeks now. I've gathered all information from bodybuilding.com, and various magazines (Flex, MuscleMag, etc.). So Enjoy !


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Protein...

replace barbell preacher, with dumbell preacher, and add seated bicep curls; really isolates the bicep, and packs the mass on.

if your getting back into, post ur stats, diet, etc. and if your looking for help. i suggest creating a diet and routine. other then that, i cant really help you at all.

i pack about 4-10lbs, depends on my diet some times; while cutting. seems like a lot, but helped in the gym.

bulk. plain and simple.

first off.

1)what type of creatine.
2)is it branded creatine with added sugars?
3)ur stats and diet
4)do you know anything about creatine?

answer these questions. and ill tell you.
gaining...

Forearms

no more posts, ive answered your question.

avoid milk, lactose sucks..just get stored as fat. drink some water, and cottage cheese. i usually take creatine before i sleep, so you can try that too.

morning, after workout.

^^^

ummm...stick to 3 sets per excersise. and stick with heavy.

you'll get use to it. i remember in the begining of the summer, i could hardly hold 225 in my hands without straps. now i can do 315 with straps, and it feels like how my hands felt at the begining...

i say you keep working out. and cut !

your obviously over-training your arms. you have much to learn. dont have one day just for your biceps, let alone arms. work your bicep when you work your back, if you even work your back.