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good god dude. 600 calories and you want to do an exercise like squats? you should be on bed rest, **** the meal I just ate was 850. lose the doctor. research what macronutrients and micronutrients...

why are you taking in 360g of carbs on some days and other days your only taking in like 280? if your trying to lean out you need about 204g protein a day. total calories should be 1678. you need 46g...

Calves need slow heavy weights. Tri's should only be targeted once a week IMO. Split up your days so your not cramming a bunch of BS into 3 days.

Monday legs
Tuesday chest
Wednesday off...

totally forgot about this guy untill he came in today, usually he comes in the evenings. he's probably late 40s early 50's pretty big guy ( fat, but you can tell back in the day he was built) the...

8. Needs more delts, mid section looks good. Over head dumbell press would help you alot. so far so good though

Train them heavy during your calorie surplus months. then when your in a calorie deficit ( most peoples problem is staying in a deficit) boom when the fat goes away abs come out to play

Yea true, He's hispanic and ive heard him talk and i dont think his english is too good. id be more than happy to give him the whole ïts 80% diet 20%' training speech.


Actually i just thought of...

Theres this dude that literally watches every move i make in the gym. pretty weird. i stay 'in the zone' 1/2 the time so i never really pay attention but today i threw my hands up gave him a 'wtf'...

Marine Boot Camp

Alright My Goal is a 20-21 minute 3 mile. 20 Pull ups and 100 crunches in 2 minutes.

Heres what im doing

Workout 1. (tues&thurs)

5 rounds of
100 jumping Jacks
100 Mountain climbers

Thats another problem i need to adress, i can run about 1.5 Miles in 14 mins but i doubt i could make it to 3 miles. Should i just run 1.5 then walk/run the other 1.5 or something like get my 1.5...

Alright so i leave for BT sometime this summer ( havent got my official date yet, still gottadep in) and my goals are the following

3 Mile Time...21 Minutes or less
Pull ups..20
Crunches....100...