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bump some carbs!
brown rice?
wholemeal bread?

^^^

this!

thanks mate...going to try that soon..

when do u take it for work out days?
and when for off days?

when do u take it?

PWO?
right after wake up?
before sleep?

BUMP....any other opinion~?

Hi....

Has anyone tried:
- UN Creatine Powder
- Ultimate Nutrition 100% Micronized Creatine Monohydrate
- Optimum Nutrition Micronized Creatine Powder

the questions:
1. What brand u...

this ^

1. Squat
2. Deadlift
3. BB bench press
4. BB shrug
5. Pull up

^^
this

Dear OP,

I tried your program...in 1.5 weeks...

I increase my weight 1.5KG

what do you think??

am I on the right track??

monstrous

what about the real egg?take out the yolk..u got the white..

on gold standard...hands down

IMHO,

Whey Protein: fast-acting protein, therefore use it for PWO shake.

Casein: slow-acting protein, so u can use it for before-bed shake, so ur body still can crave the protein from casein.
...

nice transformation mate!!

goodluck with ur program!

Bump for the noob please...

should i CUT or BULK??

Thanks self...

any suggestion to increase my weight/mass..??

thanks~

thanks for the 1st reply mate...

i took 3 whites in the morning
2 scoop of ON100%+dextrose for PO..

the rest i get from my real food...

so what kind of exercise do u recommend to get some...

Hi....Newbie need help here...

Current weight: 152lbs

Bench: 180 lbs x 5
Squat: 170 lbs x 5
Military: 110 lbs x 5
Dead: 215 lbs x 5

I need BF% estimation...