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I,m 4 month training from skinny now My chest seem wired at the lower center I got no mass in here. You can see from picture.

What movement I can fix it to going to full fill the center?

I go to gym 4 day a week
1 leg
2 chest triceps
3 rest
4 shoulder calves & abs
5 back
6 rest
7 rest

Yesterday I did my workout routine but today I feel sick I'm quite sure I rest enough and ear enough. Maybe this call overtrain ?

Flat dumbell press
Chin ups
Rest 3min

Incline dumbell press...

w w w .myfitnesspal.com/food/calories/swai-seabest-fish-pangasius-hypophthalmus-15055081
In my country we called SWAI FISH, see the nutrition from this web.

It quite pop in here from last 3 year...

Pangasius hypophthalmus import from Vietnam Someone told me it no self to eat but you know it rich of protein.

And when I google it I found this
w w w ....

It just not good absorb into body like Creapure ? or you mean the product are not use "Creapure" are dangerous to the body system ?
The "PURE" creatine can not compare to "Creapure" ??

Alright, guys

I have one more question with creatine.
Just want to know is it can make difference results with other creatine today ? coz it just "PURE" thing I should have one only difference...

I feel a little bit weird creatine without flavor feels like drink sand. lol

you drink it after workout ?

when best ? before or after ?

I use Dymatize Micronize Creatine it no flavor.
I mix it 5g. with honey 2 table spoon and drink it before workout.
Is honey good to mix and drink as pre workout ?

so what your favorite mix ?

you can't find the best whey. you can only find what best for you.

Thanks everyone. I found this "Thread: Creatine FAQ's" on forum by Hapkido Trainer

- I decided to use creatine 5g (mix with juice) 1hour before workout.
- After that 30 Min I'll drink black...

This gonna be my first creatine the Suggested Use that company recommend are 5g/day .
I google it and found many answers about creatine. they said creatine should take 30min before workout and right...

I'm following Kris Gethin 12 Week Hardcore. I stop at week 10 before incident. I think I should do more on compound before I'll continue the program.

Yes i'm Thai and English is a second language sorry guy for bad english.

off from workout for a week already I'll go back to gym in couple day after I'm good enough recover from injury (incident dog bite)
first month I think I'll try this new way to focus only compound.

What program suit compound (goal is gain muscle)?

light + high reps
or
heavy + low reps

By the compound movement bodybuilding I want to gain muscle
what better with compound between light wight + high reps or heavy + low reps

such as Goblet Squats, Bench Press, Lunge
Dumbbell...

Got lesion at leg. So I stop my work out plan for a week already.
Now I start to feel no energy. Really want to go gym and workout.
It not pain I can walk or run but I have to be careful not to...

I do same you by not too heavy 40-30-20-10. When I go heavy day I usually use 15-13-10 + one dropset.
and it work well for me to switch with this two. coz I tried 10-10-10 with heavy but I can't...