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I used to weight 150lbs then I trained/dieted seriously for 2 years and went up to 178lbs (did many different workouts during this period). Took a semester off due to busy schedule/moving town...

Thank you, this will help a lot!

Hello john,
I was just wondering if you know any good 4 days split such as Training/Training/Training/off/Training/off/off.
School has been taking over most of my time and only a split such as the...

John, congratulations on the Mr. Universe title!

Yea, I was trying to hit every muscle group like once a week, but working it to max that I can during that workout.
It might be a silly question, but why should be squatting or deadlifting at least...

Hello everyone,
I am 20 years old and I am currently on bulking (looking to build some muscle) and I created the following routine for me, what do you think?
(Ps: I do A/B/OFF/C/D/OFF/OFF)

A:...

Hello everyone,
I am 20 years old and I am currently on bulking and I created the following routine for me, what do you think?
(Ps: I do A/B/OFF/C/D/OFF/OFF)

A: Barbell Bench Press (3x8)
...

Goal: Bulking
I am 5'10'' and weight 155lbs ... after doing the whole calculation I came up with BMR=2887 kcal
My diet is 3406kcal/day and the macro division is 258g protein/430.3 g carb/72.5g...

Just wondering what you people might do as your ab workout...
how many times a week? What exercises?

Yea, now I get what you mean.

I don't know, most of the diet articles I have read usually encourage you to eat brow rice, whole wheat pasta. is it wrong?

thanks for the site... and on my diet I tried to keep the intake of fat around 1-1.5g for each kg I weight (for 2.2 lbs), protein 3g for each kg and the rest of the calories are from carbs...

I don't mind adding callories... Just don't want to add much fat. Your dishes sound really good, maybe all that I an missing is some cooking experience.

hahaha, I really don't know why I didn't have this idea before.

Why change the whole wheat? I always read that whole weat is a much better source of carbs

I like the ideas, I might start with some vinegar and see how it tastes

I wanted to keep the meal just because it is really rich in carbs and it is very easy to make (I dont have too much time to cook)

I am currently bulking and my dinner is:
3/2 cup of Whole Wheat Pasta (elbows)
4oz Chicken Breast
1 Whole Wheat Bread
1 tbsp of olive oil

I mixture them all together in a container and eat it,...

Workout: A/B/OFF/C/D/OFF/OFF

A (Back/Traps/Calf)
Barbell Deadlift (3x10)
Pushups (3xmax)
One-arm Row (3x8)
Back Machine (3x8)
Upright Barbell Row (3x15)
Barbell Shurg (3x15)
Calf on Leg...

Thanks allpro.