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Ok will do that. I'll stick with the pendlay rows, i've been reading about them and I'm excited to try those out.

Btw, how heavy should I start? You said that beginners should start light,...

I am not counting the calories, but I am pretty sure I am eating more than 150 gr of protein per day, i get my fats mainly from PB, cashew nuts and well egg yolks and meat. Carbs is the most...

First of all, congrats on the program, the feedback you are getting is awesome and this means the program is getting people results.

I have been doing ICF for the past month, before i just did a...

Well then congrats on the gainz man.

If you don't have time to train the abs then just do your exercises while you're resting between sets. I do that when I know I don't have the extra time.

I...

How long have you been lifiting? Because from the before pics and the 2 months ago pics there is a huge difference. Seriously doubt you did all that in one month.

Nonetheless great job man. I...

Great work on the log!! I have started this workout this past week and I'm almost your same height/weight. I started lifting weights 6 months ago, doing a split workout, and while I do see myself...

Yeah I know additional ab work is allowed. What I'm asking is that if I should stop doing the ab crunches in the original workout since I'm already targetting them pretty hard on my days off.
...

One question.

On my days off I'm doing additional work on the abs and some cardio. Should I still be doing the cable crunches after each session or could I skip that since I'm already targeting...

Noted on the bb shrugs, will do them normal. thanks.

I hate squatting on smith-machine, but I guess it's better than nothing. But maybe I should add another exercise, like leg press or lunges....

I am starting next week the ICF 5x5 program, I've doing a split workout for about 6 months, and while I do see myself more defined, I am not putting up the weight I should be putting on. I have had...

Thanks, I'm gonna check out the rippetoes routine.

Thanks again.

Hey guys.
I've been lifting for about 8 months, although my firsts month I wasnt eating much, so I didnt grow a lot. Then I started reading about bodybuilding and i had 3 months of lifting heavy...

I feel my lats burn when I do dumbell pullovers..

What if my abs are visible only when i lay down? Is my bodyfat lower than 14?

I scramble tuna and eggs in a pan, it's pretty good..You can add some corn also

Are the oats supposed to be cooked? Thanks

I have a question, maybe it's a stupid one..If you use a belt does squats and deadlifts still work the core?

Well I eat big at lunch but I wait about two hours then I lift. It's really the only time in the day I can go to the gym and since I'm bulking I have to eat big. Thanks mate, appreciate the help.

What if I have lunch an hour and a half before working out? Is this ok? Thanks

Mine too..