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Checkout this link:

http://www.exrx.net/Lists/ExList/WaistWt.html#anchor1944764

Cable side bend:
http://www.exrx.net/AnimatedEx/Obliques/CBSideBend.gif

Twisting Crunch: ...

You people are way too active on the forums, by the time I get to make a comment, it was already made and remade :)

Is that not a bit low on fat?

What micronutrients do you think you're missing? If you eat meat and animal organs (liver especially), you don't have to eat greens

I doubt olive oil can be a source of essential fats.

http://nutritiondata.self.com/facts/fats-and-oils/509/2

per 100g, it has 761mg (less than 1g) Omega 3.

Flax oil is not an ideal source of Essential Fats. It contains ALA which needs to be converted to EPA and DHA in the body, and this happens in men with a very low efficiency, an average of 5% for EPA...

http://images2.fanpop.com/images/photos/7400000/Abe-Simpson-walking-in-and-out-the-simpsons-7414427-320-240.gif

2 tbsp coconut oil melted in coffee

I can't speak for the US, but in Ireland, cows are treated better than humans in some poor countries, like pets :). So no, we do not have the problem you outline ...

http://www.google.ie/search?q=soy+isoflavones

first page has links to benefits of soy isoflavones for :
menopausal women, preventing breast cancer, how to get pregnant using isoflavones...

...

cliffs: go for dairy milk, not soy milk.

from here :

The soy milks sold in supermarkets and health food stores and recommended by the USDA are not exactly traditional soy products. In the...

Liver is generally quite low in fat, unless the particular animal grazed on a lot of fruit and got NAFLD :D

Taste? I luvv it. It's very nutrient dense too.

If it fits your macros...

EVOO has a very low smoke point, I prefer coconut oil or butter.

I swear I first read that as "I swear to Alan"

If your pics are recent, you're very skinny, wouldn't have much muscle to show off. I'd say start a moderate bulk, 2-300Cals over maintenance.

forever the optimist eh?

I'd use an activity factor of 1.5 to start with, track calories and weight for 1-2 weeks and adjust. The calculators are only estimates anyway, you need to refine the values by tracking.

it was a ham and lentils salad, and I added cottage cheese and 2 cinnamon bagels. Result!

haha bbbut bananas have fructose!!

A nice lentil soup is where it's at.