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Hey guys,

Just recently completed compiled a large database of videos of exercises for general strength training with some sports specific stuff too,

Take a look.
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for a really lean body most will avoid fruits because they have a lot sugar.

you can get those same nutrients either from veggies (not as much sugar) or a greens supplement.

short answer, yes...

Well sounds like you already to eating healthy,

you will some carbs to gain muscle and for energy of course.

I would add about 50g of carbs a day (can be oatmeal, potatoes, bananas, black...

well how many calories would you say you are intaking a day currently, in carbs/protein/fats

the opinion differs from person to person. additionally some people need more protein to gain than others.

Initially I would start with at least 150-200g and then if you see good gains with that,...

Mmmm Havarti, mozzarella, blue cheese

Water is extremely important, I would try to get at LEAST a gallon a day, and definitely have a lot after working out and with meals. You're on the right track.

In order to get the more effective workout I would suggest doing cardio after

Heavy barbell lunges,

make sure to go down deep,

will get you that badonkadonk

Heavy weighted barbell lunges,

**** works.

I also sit around 6% normally and I eat about 3500 calories a day, and I too work really hard in the gym, about 6 days a week.

everyone is different though

I would just slowly reduce the carb...

shoulder press also hits your side deltoid pretty well, though not as well as side dumbbell raises.

from my own experience, getting some mobility work that isn't extremely intense is great before every workout.

and as long as it isn't very intense or longer than about 10 minutes you should be...

I had severe tendonitis in my right arm in high school from wrestling, this continued on throughout college from lifting weights and I would just take time off to let it relax. This was until someone...

I bet no one there eats their oats either! :(

71Avido has it right,

one more things about the squat that you may not know

*usually people are taught to best the bar onto of the trap muscles, however at the bottom of a squat this creates...

Because legs are the biggest muscle group in your body it is good to get a fair amount of volume in on them, I would at least spend 75 hard minutes when you lift legs, do compound movements like...

I would dedicate a whole day to legs, put triceps and biceps on the same day, and then do a day of abs as well, I am about to go meet with some friends but just add me as a friend or something and I...

some areas will hold onto fat more stubbornly than others.

reduce carb intake she should see a difference.

First of all, great job man.

at this point you will want to eat clean, and lift hard.

you have lost a lot of weight, a huge amount in that much time.

what kind of training regime are you on...