Search:

---

I already know these stuff and I'm on 2800 calories diet, I stopped doing F5 due to the problem I mentioned and i'm kind of dependent of machines, dumbbells, barbell rather than free weights, check...

Chest:
LEVERAGE HIGH ROW
LEVERAGE DECLINE CHEST PRESS
LEVERAGE INCLINE CHEST PRESS
PEC FLYE
I can't remeber it's name

Bi:
BARBELL CURL (wide)
BICEPS CURL(cable machine) narrow

1st: chest and Bi (5 chest exercises+4 Bi exercises)
2nd: Back and abs (6 back and 2 abs)
3rd: shoulders,traps and tri (4 shoulde, 1 traps and 3 tri)

I started F5 6 weeks back, continued for 4 weeks and then due to balance issues (I have medical condition called essential tremor) which increase with lifting weight so to avoid risking myself with...

well thanks man, I needed somone to shut that guy up :)

I mix:
pb 2tbs
medium bananna
milk330ml
10-12 straberries
and sugar as needed.
this equals to 590 cals.. contains ~ 30g of protein

I jusr realized that during these days I usually eat 2 meals at the hrs which I'll be fasting next days, about 900 cals.

I can get the whole 2800 during non fast window but does this will affect my general gains? I mean the fasting for 16 hrs

Hi.. I'm 5.9, 140 lb now
I've been sticking to 2800 caloris diet and it's working well for me but as you may know (Ramadan) the holy month for muslims is soon and I must fast between 15-16 hrs a day...

yeah I'll try to make sure i'm not getting more than 4 lbs a month and I'll hit more weight because the last month i was so new to lifting and just learned how to do each excersie correctly.

I see, thanks

I don't mind getting dirty bulk i'm skinny anyway. it maybe not obvious in the pic but I can see muscle on my body i never saw in my life lol

you can see my pics.. one on 13th of april, the other is today.. I started the diet on 18th
please tell me what do you think

1-2 lb a month? my goal 1 lb a week, it's been 3 weeks since I started and results are good

wow i'm so happy I did RDL today with correct form after 2 weeks of starting f5

those my numbers, I know all of them seem nothing but i did that to make sure the form is good then i'll start...

I'm on F5, I can do more than 3 but ppl here say its better for newibes to start full body routines.. anyway i started 4 weeks ago wtih 2400 and increased 100 every week. I can eat that much but i'm...

hi.. i'm about 5.8, 135 lbs
if i'm following 3 days per week exercise program and taking 2800 cals a day should I eat 2800 cals the whole week ( even during off days ) or not?
and I'm type of...

yeah I'm just making sure, I started very light with most of these exercises just to learn the correct form as i'm completely newbie. btw which abs exercise do you suggest

i'm approaching the 2nd week today so I'm gonna increase the weight, plz correct me if its not right
in lbs:


workout A
Squat +10
Bench +5
t bar +5
Face Pulls +5
Calf raises +10