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Close grips seem to be popular here........but I've had more success with extensions and skull crushers...can somebody , aprt from the obvious fact that you can use more weight....expalin the benfits...

Whats all the put down on fly's??? This exersice is essential for chest development as it isolates the chest . Those not benefiting from it or having problemts with it....drop the weight, aim for...

Drinking water immidiatly after a meal interfers with digestion. If you want to research this than I'm sure thers plent of information on theweb. I used to think drinking after a meal was fine too.

Your all wrong.
Never drink water after a meal- wait at least an hour after your meal before you do. Before and in between a meal is fine.
Bye.

Just mix whey with 400ml of skimmed milk, a handfull of nuts and a piece of fruit instead of a meal or 200ml of skimmed milk and a couple of rice cakes as a smaller meal and make sure you have a...

Lying leg raises with a weight between the legs and reverse crunches. Adding weight will make ur abs more solid and cut- they will only appear bigger if you are holding excess bodyfat so ALWAYS go...

Skimmed milk, Skimmed milk powder, Low fat cheese, Cottage cheese, Low fat yoghurt, Beans, Lentils, Pulses, Whey powder, Soy powder, Nuts, Tofu, TVP(Texturised vegtable protein).

Add to this the...

Exactly how does over cooking raise the GI? and what would you class as over cooking?

Highly reccomended- mixes well and has a nice taste- aviod the strawberry creame and go for the vanilla. Is also cheap and has a good protein ratio compared to companies such as Prolab.

I'd reccomend getting a bodyfat measurement every month to see if the weight gain is mostly muscle and not mostly fat. Also adhere to this simple rule- if you gain more than 2 inches round your waist...

Whey protein, Skimmed milk.

100 grams of skim milk powder will give you 35 grams of protein and 60 grams of carbs.
Its best to use skim milk powder WITH skimmed milk, as it concentrates the portien more. For example 50 grams...

I agree , dont train everyday. Sort out a four day split- Back, Chest, Arms , shoulders/legs. You need rest to recover.

Bulking? same foods as cutting but far bigger portions..................

Very good post. I feel flies add both mass and defintion- try to use as much weight as possible with good form.

You call that a cheat day?? Thats fine , it wont do no harm at all................

It depends on your bodytype and metabolism. If your an ectomorph with a fast metabolism you can have meals that go as high as 800-1000 caloires.
If you an endomorph and have a slow matabolism you...

Gaining the least fat when bulking- eat 5-6 regular meals high in protein , complex carbs and some healthy fats. Do a couple of cardio sessions a week - say 2* 20 mins after lifting. Keep an eye on...

Sit-ups do help reduce waist size, but at your level of bodyfat I wouldnt worry to much about working abs just yet. Diet is number one priority, then cardio. When you get down to around 40inch waist...

South East London