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Well at 140 pounds you need to bulk to start of with.

Diet wise
Go for six meals a day every 3 hours apart

Should be high protein 1.5-2grams per pound of bodyweight
Good sources of protein...

Not in the shape of ure life ? Buddy ure in a lot better shape than i think i could be. Ure arms are great.

keep up the good work mate

Yeah it's hard to tell but i think that's because of the lighting in the first picture. But I'm pretty sure ure arms have gotten bigger and ure chest is awesome. You look to have lost some bodyfat...

Good job man.

Shoulders are wickid.

I'de love to go to that gym.

I like that. I'm keen littlefry. hahah maybe i should change my name so i don't sound like i have any decent size.

If you could that would be awesome.

I'm trying to go on a clean bulk diet and gain 20lbs by six weeks time. I've just come of cutting and I do have a bit of trouble bulking due to sports. But this is something i just have to deal...

Damn I remember seeing your old pics back in the day. Uve improved a lot. Congrats. Keep up the good work.

Too many things motivate me

but the main ones are

being the strongest person any of my freinds know

looking good

Increase confidence

They do help out a lot but you have to find the right one. There are a lot who don't seem to have a clue what they're doing nor do they care that much about they're clients. I'll probably be...

I don't do ab specific workouts i just use deadlifts and other lifts as my ab workout because i'm using them to stabilise the rest of my body.

Uve got alright arms and a low body fat around ure stomach which is an alright start. U need to bulk up so just keep up the intense weights and ull be sweet.

Pyrammid. alirght there's different variations but this is the most common one. say ure doing 3 sets after ure warmup set u can do 60 percent of ure max then second set u do 80 percent. The next...

Ironman is pretty good. Muscle and fitness is usually full of BS but sometimes helpful.

If you are using ure aerobic system the first thing ure body will burn on an empty stomach is stored fats, once these are depleted it will move on to protein (muscle). If you are worried about it...

It'll burn you're stored fat before it starts burning up your muscles.

hmm my bad i don't exactly know what that sort of training is, sorry

yeah that would probably shut the guy down really well. And if it doesn't the swift kickbox to the head always works.

Yeah i've done the waxing thing and will probably keep doing it. How many days from waxing did it take to get the rash down? The first time i did it it took like three weeks.

it's got a fair bit of sugar in it hey. but everything else seems pretty reasonable