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my forearms are too weak to properly hit arms on the upper body session, sometimes the dumbbells just fall out of my hands when doing shrugs or biceps curls there. Upper/lower doesnt make any sense...

Hey folks,
so i was just curious as to what thoughts you had on my training split and exercise selection which i have been running since May, because it fits my work schedule and allows me to...

Oats with Whey, unsweetened baking cocoa powder and some liquid artificial sweetener:
Oats stired in a pot with water, ratio 10:8 approx. Then when consistency is right stir in whey baking cocoa and...

yeah because i didnt use cronometer to track calories, there are slight variances, i used FDDB a german app and then tried to find the closest equivalent in cronometer....the macros for peas for...

Liver is an easy way to fill in your micronutrient needs, its so micronutrient dense tho that you might end up with too much Vitamin eventually because lts a fat soluable vitamin A, i personally have...

Sleep quality and duration are extremely important. 8h of actual sleep is the minimum you should aim for. Lack of sleep increases cortisol which will increase protein breakdown, cortisol decreases...

Yes it is, i didnt use cottage cheese i used Quark thag has similar macros but not the same. Also macros vary even in vegetables quitw substantially depending on the ground it was grown. If i buy...

sorry folks, apparently i cant yet add an image so i have to omit the cronometer macronutrient breakdown. parts of the breakdown using online OCR to text:


Energy 3002.6 kcal 61 (Thiamine)2.5 mg...

Wanted to provide my full day of eating during my slow bulk (200kcal surplus). I by far covered all my micro and macronutrient needs (added cronometer breakdown) for anybody who has trouble getting...