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I have a friend who I recently convinced to start doing squats and deadlifts with me. I started him out doing body weight squats with a broomstick under my supervision to help lock down proper form...

You can't lose your fat because you're eating too much. Gaining mass requires a caloric surpluss or caloric balance. I.e. you eat more than you need so it gets turned into muscle with the bit of...

cut the noxplode too. that's only going to help you cut weight from your wallet. You don't need it. guaranteed.

I'll reiterate what's been said here already.. I suspect your diet is to blame....

Don't set number based goals. Numbers should typically only used to maintain and verify progress towards a goal.

It's like the woman wanting to lose 10 lbs. Where the hell did she come up with...

those machines give a poor estimate.. nothing else. Don't know how old that pic is, but you're surely not 8.9% in it. I imagine your diet is to blame.

What are your goals? so much cardio there.. If you're looking to gain mass, your body could surely use the 300 cal you're burning away on the treadmill almost every day.. might as well just eat 300...

Soreness isn't an indication of good workout.. that is, just because you're not sore, doesn't mean you're not getting a proper workout.

But with that said, no, your machine thingy isn't going to...

I'd leave it a lone. Just make sure you go ass to grass on those squats.

Assuming your diet is locked down, i.e. -500 to -1000 calorie deficit per day, concentrate on routine. You aren't going to gain mass when eating a caloric deficit. Your current routine will...

No. You'll have strong abs, a strong heart, and you'll be good at pushups. not much else. You aren't going to gain mass. you aren't effectively going to burn fat..

If you have no weights, you...

eat everything in sight.. then use your imagination to eat the invisible food. anything you can't eat, you should be lifting. drink water until you wet the bed during your 8 hours sleep per night.

Don't train abs intensely every day.. you wouldn't train other muscles like that, would you? It's a myth that abs are somehow special and immune to the effects of overtraining.

Abs are made in...

nine hundred fifty pounds, or nine hundred fifty sets? :)

To be more ripped, you need to cut fat so your muscles are more exposed. To cut, use diet and weight lifting. Personally I would cut down dramatically on the cario and replace with HIIT while...

I used this recipe as the basis for my cookies tonight. I started with:

2 whole eggs
1/2 c oats
1/4 c skim milk
2 scoop natural pb
3 scoop ON 100% whey vanilla creme

melted the pb, mixed...

Scales are not a good measure for actual values. They are only useful to track progress. For example, say your scale says 15% BF. After a month of working out, it tells you 12% BF. So, you cannot...

I ate 7 slices of pizza and a couple beers this past Saturday. Sunday I had a greasy cheeseburger and a whole bunch of french fries. Come Monday morning I was the exact same weight as Friday...

Personally I wouldn't work chest and shoulders on the same day. Benching can put strain on shoulder muscles and connective tissue. Perhaps chest & legs, back and shoulders.

satisfactory yes, but not necessarily indicative of a good workout.

Than eat sweet potatos.. Personally I have a yam with almost every dinner.. nearly the same thing.