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what does the mirror/your clothing/progress pictures say?

if you're using your correct 10 rep max, come weeks 4 and 5, you'll be thanking ap for the easy days.

squats, deadlifts, and bulgarian split squats are my favs

have never and will never touch cottage cheese,
but i drink a protein shake with casein in the evening (whey earlier in the day after my workout)

although i really dont believe the time of day...

week 1
m upper
t lower
w upper
r lower
f upper

week 2:
m lower
t upper

congratulations, you created a caloric deficit through exercise
besides not knowing how many calories you were eating in the first place...

ON (optimum nutrition) 100% whey

ive only tried the cookies and cream.

also check out the supplement review section

dumbbells are fine.
the main issue you're going to find with dumbbells is that as you progress to heavier weights, your upper body may tire from having to hold the weights; preventing you from...

yes

no ma'am.
random bruising, yes. spotting, no.

i dont know how you define intense though.

The yolk has half the protein (I made that number up) and nutrients. Eat it. Stop wasting food lol

-_-

very lean, congratulations!

keto pancakes

scoop protein powder, 1 egg, tbs melted pb, water.
cook.
add cheese on top

http://bodyspace.bodybuilding.com/MZ360/

thanks for sharing, wishing you the best

on cycle 1, week 3
im a newbie to the bench press and it is kicking my ass :-/

because youre telling yourself you can't.


just replace it with something more productive. if you get stressed, go clean the house, get outside and run some errands, jump down and do some...

i do it all the time. season. spray Pam on grill. close. wait 5-10 minutes, maybe flip. when it's flakey, it's done.

yes,
if you get through all 12 reps on week 5 for that exercise, increase the weight