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Throw in some incline curls.

Keep those elbows in.

Them tig ol' bitties.

Just eat food.
Work out how many cals you need and add 500.

If you eat a 2911 (say 3000) good calories - you will gain weight.

Get myfitnesspal for your phone - it's a great app for tracking food/macros etc

Where do you place yourself:

- sedentary (little or no exercise)
- lightly active (light exercise/sports 1-3 days/week)
- moderately active (moderate exercise/sports 3-5 days/week)
- very...

They look like two boxing gloves that have been left outside for years.

As everybody has said - if you get your protein requirement, you don't need to take a shake.
Concentrate on getting your diet sorted first.

I imagine you're feeling a soreness in your serratus anterior.

Who is this?
Will rep.
Thanks!

Great info!
Wouldn't say I agree on the bar needing to touch your chest though - although there is a difference between half reps and not going all the way down because you'll compromise your...

No reason to lock out, not doing so keeps full tension on the bicep.

Had some vanilla with fruit and nuts in yesterday, lovely.
Chuck some soya beans in there because they taste of nothing.

You're right, you still need protein after your workout (up to like, 2 hours)
What i'm trying to say, is that you don't NEED a shake at all - just eat, but if you can't...


Go on.

If you 'have' to have one before, do so - but after a workout, you need to replenish your carb stores, not protein.

I'll answer it by asking a question - why do you drink a shake?

You won't see any results if you don't do anything - so go lift.
Easier said than done? no, just easy.

Srs.
Then you'll make gains and be motivated again.

There's a difference between your back being bent and being rounded - never do the latter.
You'll know about it if you do though...

A good 15%+

You don't need to be doing 100+ ab exercises.

Choose a circuit, 10 reps and complete this 'x' times.

15-18%