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Around 2500-2800 cals a day
Weight 6 months ago was 68 kg.

also 3 month nofap (thumbsup.jpg)

~6 months ago:
http://i.imgur.com/Ltf38DL.jpg
http://i.imgur.com/VTOQr30.jpg

now:
http://i.imgur.com/41huhYb.jpg
http://i.imgur.com/MVrGq5c.jpg
http://i.imgur.com/tEgxyzj.jpg

- no strict...

I know swole.me, know anything better? like one that I could see each ingredient stats (not meal combined)?

thוs

mirin

1 scoop vanilla whey
80 grams of oats
1-2 tbsp of pb
1-2 plum(s)
almond milk + soy milk(I prefer to avoid cow milk)
some ice cubes and water

didn't count calories yet but I guess it's not bad...

- ask the dietician about her sources of "whey protein is bad for teens" next to your mom
- wait for the awkward silence and her stuttering
- ???
- profit

OmarIsuf just uploaded a video about floor press 3 days ago... interesting...

http://www.youtube.com/watch?v=Sm70ekicxSs&feature=g-user-u

what's the point of this thread? (not to be mean, just I don't get it)

loled repped

exactly this

obviously not natty

awesome progress man, that fish must had a lot protein in it ^^

lower the weight and focus on your form, it's ****ed up now, especially cuz of the bad back rounding, you need to bent

if you can do push after your workout maybe your workout isn't intense enough for you, try harder.

but hitler killed gay people

weighted crunches/sit-ups
air bike(sometimes called bicycles)
hanging leg raises
captain chair

train them like any other muscle, with intensity and progressive overload

keep working, just don't be a curlbro

why do you have a colorful cross on your face