ahmadfahmy Member

caffeine...lots of it.

My back is my weak point due to a permanent injury..but i hit it hard (usually 3x a week). its still weak but im making progress.

pls use a structured strength training program..lifting a weight for 20+ reps is not 'strength' training...thats endurance training.

>>Anything more than reps to me is cardio So Sheiko, Smolov, 5/3/1, West Side are just cardio programs?

$10/month LA Fitness

bowl: double chicken, double beans, no rice, everything on it (guac, sour cream, cheese..etc)

2 scoops of whey is ~50g protein...

swole forearms

This seems pretty high (i usually aim for 40g MAX) and you need to make sure you are drinking enough water when you consume large amounts of fiber..

Works pretty well for me

Why are you taking Maca? and whats the reason for extra glutamine? IMO fish oil isnt even worth it if youre only taking 1 a day...

caloric deficit is the only thing that will work...doesnt matter how many carbs you eat.

They're 0 calorie because they use artificial sweetener...i use MiO to flavor most of my supplements.

Agreed..the assistance work he lays out in the book should keep you well rounded, the only thing i would supplement to the exercises in the book is mobility work

Awesome progress...let me know if it carries over to your bench

So, after my 2 week break I went back in to test my 1 RM and its exactly the same....so I'm going to give Smolov Jr a try starting Tuesday. My friend mentioned that the bar look like it was moving around too much and I may need to work on my stabilizers..I added facepulls to my shoulder days (moderate weight/high reps) but…

what is your current body fat %?

cant go to the gym? go to the park and do bodyweight exercises and sprints (preferably up hill). cant go to the park? buy a pull up bar, a folding bench, and a set of adjustable dumbbells (or a barbell set if you have garage/basement space).

pay attention to diet first as this is the most important factor in fat loss...if you want to exercise, its beneficial to do resistance training to preserve muscle mass while you are in a caloric deficit.

i used to drink a diet mountain dew everyday for caffeine...

Have you ran a DAA cycle? If so, how long? I know there were studies done on a 6 day cycle but i doubt thats long enough to notice any marked improvements. I read some posts of people taking it for weeks on end then feeling like crap (like developing depression) once they stop taking it.

cooking anything with protein powder..instantly tastes like a sponge to me.

Refeed days aren not the same as cheat meals. Refeed days are planned and have to hit specific macros (high carb and low fat). Cheat days is when you eat whatever you want, how ever much you want. If you are above 15% bf i wouldnt recommend taking a cheatday/refeed unless you have plateaued and your deficit is pretty high.

If it fits your macros...

wear full finger gloves..i have some from Bionic and it has helped a lot.

i personally think its easier to hit your macros if you plan ahead (not like a day in advance..like an hour before its time to eat)...i log everything first then start cooking.

either add another rest day into your routine or make sure you get 8hrs of sleep every night.

make all your meals for the week on a saturday or sunday so all you have to do is heat it up later on.

I used to have really bad pain in my shoulder joints when i first started lifting..i started supplementing with MSM (Methyl-Sulfonyl-Methane) everyday and now the pain is completely gone.

just start getting into the habit of weighing and logging your food intake and staying in a certain calorie range FIRST before you even think about macros. once you can handle logging and weighing everything, adhering to macros will be much easier.