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For info I work 12 hour shifts with 45mins each way traveling 6am- 6pm or 6 pm-6am.

I work 2 days have a 24hr turn around then do 2 nights followed by 6 days off.

My plan is to have the two day...

Read the stickies... loads of good info there

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Hi all,
My wife has decided to start training to get ripped, currently a UK size 8 and low bf naturally.

Anyhow in the gym she is doing great with everything apart from biceps. Her left wrist is...

yes, i work 12 hr shifts, 2 days , 2 nights then 6 off, (6-6) and inbetween the two nights or on my first rest day after the 2nd night shift can be a struggle. I often have the day inbetween my...

Im also not wanting to be a huge body builder just Low bf with a bit of muscle so i feel and look good and i dont wake up one day and think **** me when did i get so fat

Thanks for that, that sounds a good idea. I think my problem is that i jump right into the deepend the way my brother does it and its very hardcore training 6 times a week every macro on point.
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Currently a member at a local sports center for £20pp through work. To be blunt the gyms awful full of cardio and minimal weights. All i do is play squash once or twice a week. Classes and swimming...

Thanks that could be it,strange but even with hardly any sleep im not exhausted the following day, it's asif I don't need much sleep

Macros are carbs 180g proteins 250g and fat 85g which gives just under 2500cals. This works at a rate of approx 1.75lbs per week. No stress either, I work shifts 2×12 hr days 2x12 hr nights then 6...

First of all not sure what category this should be in as I couldn't find one that suits....
Any how, over the last month or so, most nights in bed i fall asleep instantly, have a dream (can be about...

Been training for a few years off and on and getting married jun 2017 so finnaly decided to get my self motivated and stick at a fat loss routine:

stats, 6'3, 259lbs, (118kg approx) with around...

I eat well most of the time and actually enjoying the gym when I'm there its just I can never be bothered going! Like I said once I'm there I give 100% and really enjoy it but I sack the gym off way...

Hi all,
I started training back in 09 but after starting an apprentership, getting a new girlfriend and a lack of commitment, i neglected training so i was only there for certain spells, months on...