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ok thanks bro, monday is my heavy day...

i was on my 10 rep week when i got my injury it was on the friday

What? everything thing all over again?? Ive been out for 1 week. I was thinking to do todays light workout and to just restart the week on Monday?

what should I do?

Been following this routine since november with great results!

However I picked up an injury to my lower back from deadlifting, after 1 week everything seems ok.

Whats the best way to get...

I need examples of good breakfast meals and meals before bed.
Heres what my current breakfast and before bed meals look like:

BREAKFAST

Protein shake with skimmed milk
banana
slice of whole...

Try bent-over barbell rows.

Make sure the bar meets with the top half of your chest to target the traps more.

I do 4 sets of 8 reps and up the reps by 1 each week until I hit 12 reps if form is...

Not too sure about the amount of fat in my diet, I try and keep it to a minimum. Im getting my fats from whole grain bread, milk and peanut butter mainly

I just need a little guidance I don't no...

will rep

I'm going on a clean, slow bulk but i don't yet know what my maintenance cals are...

I have had 2 weeks of staying at the same weight at 4-5 meals per day taking around 30g protein/30g carb every...

Also would it be better to work the my abs with weighted situps or regular situps?

too much muscle mass will reduce overall speed, agility and flexibility, i play in midfield so im constantly dancing around the opposition i need fast feet. I see what your saying tho at the moment...

I dont do squats i play soccer, my legs are big enough... i dont want hhuge legs trying to keep things in proportion

Is their much point when bulking or would it be wiser to give them more attention at a later stage - cutting?

I have a typical can of tuna everyday to help me meet my protein intake goals.

Is this excessive, am I doing myself any harm by doing so?

Tuna is not my sole source of protein im getting...

Is there a limit to how many times I can take per day?

wasting protein?

can it be mixed with 100% gold standard whey?

Hi,

Ive just bought a tub of All Natural Oats & Whey and was wondering how many times a day I can take the stuff?

Would it work as a pre and post workout supp?

Can it be mixed with Optimum...

I have a huge appetite. Ive just cleaned up my diet alot. 3500 calories seems a bit high. I want to bulk slowly avoiding any stretch marks (i accumulated a few from bulking a couple years ago) and...