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Awesome book! Thanks for the recommendation Rayzor84!

Ah I just remembered that when it started I tried for the first time leg rises for abdominals.

it's a very mild pain that i get for example while I'm in bed on my laptop and try to move/change position.
when i'm in two feet or walking, i don't feel no pain at all.

Hi guys,

I feel a bit of pain in my lower spine, when I do certain moves throughout the day.
I'm not sure what exercise caused that.

It's either squatting with my 20kg dumbbell, or it's the...

bevans100fitnes, many thanks for your consistent reply!!

to the rest of the guys, thanks as well for sharing your opinions.

Here's a pic of me.

I think I really must figure out how to solve the nutrition issue.
Bcz the chin-ups really give me sore muscles. So it's good enough for now. If I could only work my way up to...

About two yrs back I was at gym for like to months. No results!
But being a total newbie and without a personal trainer I'm sure I trained wrong.
Plus I was hating to cook back then as much as I...

I would really appreciate a word-by-word tutorial that I should follow to get ripped using the tools I have, on both training & nutrition.

Hi guys, I bought this iron-gym-extreme bar like six months back and using it but although I see improvement I feel kinda stuck.
Obviously I use it wrong. So I have a few questions for experienced...

Okay.
So I'm 181cm x 75kg.
In US that's like 5,93ft X 165lbs.
It seems I need a daily intake of ~2500 calories.

Now the big question is... how do I measure? How do I know how much calories my...

I know that without the right diet, the psychical effort is almost a waste of time.

I eat chaotically, sometimes go all day just drinking coffee with milk, and/or seeds, and I realize it's like 4...

As I find it difficult to do like 3 different exercises for the same muscle... I'd like to know if one exercise of 3 reps would suffice or I'll just waste my time and no results.

Also if I do one...