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SIMPLE
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Edit your macros by grams
PROTEIN 0.6 to 0.8 grams per pound of body weight
FAT 0.45 per pound of body weight

remaining caloric budget...

Okay mate, thank you.
As I said im going in with minimum 10 beep test and run 2.4 in 10mins
And by then a 230 dead ��

A mate thats served in the army told me tk be prepared it makes things easier on yourself if you go in fit just a tip he gave me

Thanks for them tips dude will definitely keep them in mind

Hi guys, im going to join the army soon.
ive been lifting for 4months dedicated powerlifting and my lifts are dead 210kg 200squat(wraps) Bench 110
i have to get fit! the requirements for the army...

Knee sleeves
You can always borrow someones belt
But you dont wanna be borrowing knee sleeves lol

he will tell mummy and daddy the cheapest price

Butcher ??? lol
Coles is 9dollers a KG cheapest you wont beat that price
cheapest ive seen is 10.99 a kg
try coles 9bucks a kg is killer deal bro

LOL at the IPF acting like a F"CKN cult!
i read this today and i thought wwwwwwwwwhat theeee hell on earth is this childish sh!TT...

Maybe you can order a belt from Australia as its not far from Vietnam well closer to australia then the states...
try theses sites
Loadedlifting.com.au
beastgenetics.com

Check them out dude...

I love junk also
if i was you dont eat to much shhhittt try eat somewhat good, i normally eat **** on weekends then clean up during the week IIFYM
Gain the weight slow, its a marathon not a sprint

+1
mohammed was a war lord
and quotes nothing terror and harm in the quran
Muslims believe in world domination
what ever the book says they will make come true because they are brain washed......

I do listen to him, but i personally dont want to be a fat lifter that's just me personally
i would like to look somewhat good

Yeah 13kg is a **** load of a gain man! but i guess if its done slowly itll be sweet!
Yeah i might give the recomp ago
im fkn piss weak anyways so might be the right time to lean up and then start...

bulk and become a 100kg lifter..

Hi all,
Im 21 years of age weighing 87kg around 16-17% bodyfat
I have just strated powerlifting ( getting coached ) im extremely weak for a u90kg
I would love to get as strong as possible without...

Okay as title says.
ive been eating in surplus and doing a push/pull/leg hyper/power routine
i started babylovers SS ( didnt complete it ) then moved on to p/p/l
The strongest i ever got too was...

Hey just recently bought the book and have been reading about 5/3/1
The book has many different options for assistant work
but i would like to add the 5/3/1 to my routine ( just bench and squat )...

Getting in the gym and looking at all the bad bitches is what motivates me to get into the gym lol..
motivation level 10/10 !!!

COOL quote man.

hey got a question.
I was wondering if you are maintaining your weight is it easy to still progressive overload ?
Is it the same as eating in a surplus???


Thank you in advanced.