Hi Bossman,

Yep i think i kind off got it.

I wana take one day off only for rest and use the above program for 6 days a week rather then 5. exercise makes me happy and stresses me a lot.

would that be okay or do you want me to start on some other variation ?

in your work out schedule you have included planks, what are planks and what does one do in it ?

i will start with your program this coming monday.

have been told that I have avoid meat as much as possible and I am allowed meat only alternate days.

would you suggest chicken and veggies for dinner and steamed sprouts on the other day and cut carbs out post 6.

I will try and change the coffee at 3 45 but it would be tough as i need an hour befoire i can hit the gym, i finish work at 3 30 and the head home and run to the gym. gym isnt too big so i try and get there as early as I can because by 4 30 -5 pm the mom n college crowd gets get in and the cardio m...

Hi Boss man, thanks for the schedule! about meal timings 6:30 am- meds for thyroids. 7 am- Milk coffee( milk which has instant coffee added no sugar or sweetener ) , along with 11 almonds and two dried prunes. anywhere between 930- 10 30 i have 4 egg white omelets with 4 whole grain/ brown bread san...

Hi guys, I have been part of shapefit for over 3 years. recently I have discovered that I have developed hypothyroid and have started medication for it as well. I used to weight train 2 years back 6 days a week and had a fit body with a weight of 81 kgs with a height of 178 cms. schedule then consis...

After reading the posts and doing own research I was Googleing and found a lot of exercises that showed this technique.

I have two questions

1) what do these do for you ?

2) what exercises(weight and free) can this technique be applied to, to increase strength.

No comment about being vegan , I get enough Cr@$ from everyone. Please can we not debate this here! Thank you all for the negative dips advise. I just read the forum today and will try and start it tomorrow. I do have the machine that helps with the assisted dips and pull ups in gym but that really ...

Lesplease wrote:I prefer Russian twists and hanging exercises. Standing mans are fun too.

What are standing mans, Googled it but got nothing.

@lesplease- Can I have the shake 20 minutes and then another 20 and have breakfast. Is that ok ? also Can i mix the shake with Soy milk and have it wiht breakfast ?

@Bossman- question is how long after(time frame) the work out should i take Whey, i take regular whey not isolate. I have another question - after working out the blood goes to our muscles and stays there to repair and help the muscle( logic might be a bit way off) , so to take whey just after we fi...

@ Boss man- I take extreme power whey complex by Biox and NO i have N.O.K.O i have found a shop that sells a better variety. @ lesplease- I have tried looking for Soy/ Rice and seaweed protiens but they are not avaliable here, people are not aware of Veganism here . I do take Centrum A-Zinc for thre...

[/quote] "Core" is just another term for all the muscles in your torso. That would include your abs, obliques, and spinal erectors. You need to work all of these muscles equally to maintain good posture. You should work them for a full range of motion (in opinion). The core or torso muscle...

@ Swanson- what do u mean by core?

I am getting a bit irritated that I am not getting the goals that I want, but I am kinda stuck right now, I just started with whey and things seem to change, I am gonna give a bit more time before I decide

@Swanson- Thanks for the advise! I will try and put abs into routine. While we are at it I have to ask on the day I train legs Its best not to do Cardio post the work out or any abs ? is that correct. legs are sore after I finish with them(like today) @Lesplease- I will try and incorporate Cardio po...