I run for like ten mins before and walk/job for about ten mins after. I bike to get around town alot too so cardio just kinda happens naturally so I dont really concern myself with it. Plus I have a metabolism like a horse.

grats man, I've never considered potatoes not to be clean foods though.....unless there in the form of french fries or something. I think its mainly like refined sugars and the heavy chemical food that never expire that are the "unclean foods". Potatoes a hour before a workout seems like a...

thanks alot I will check those out.

Ok thanks alot. Well usually everytime I hit the gym I can still manage to squeeze out atleast one or two more reps then I managed the week before until I get to 3 sets of 8 reps then I bump the weight up again. It's a slow process but it all adds up when you look at what you were maxing out with th...

Hey I'm in korea at the moment and the protien is pretty pricey here the 2.2kg was 150$ so before I went ahead and bought that I wanted to see if anyone knew about any good sites to buy protien powder from.

Getting in shape is kinda like quitting smoking. Its just a decision you make. You can say you want to quit as many times as you want but that's not going to do anything till you actually decide. Really wanting to get in shape should provide you with the motivation to workout. The biggest thing I fo...

Hello again. I was wondering was is the definition of a new workout. I heard that you should change your program about every 6 - 12 weeks. But is that all new exercises or just new rep ranges or adding drop sets or a combination of those?

Hi I've been out of the gym for a while because I've been traveling alot, but I'm settleing down now so I'm trying to get back in shape. I just kinda threw these workouts together so I was hoping that they are ok but would like any tips to improve them. I started only doing two sets of each exercise...

Major time crunch today
Bike
Deadlifts 135x12, 225x7, 225x7, 225x4
Squats 135x8, 135x8, 135x8
thats it
so upsetting

I go with two boiled eggs cut with butter and pepper that takes like 15 mins, and a can of brown beans which I just nuke. (oddly enough I find they go together really well) so like 12g of protein from eggs and 14g from the beans. And I have a protein shake about two hours before that with some fruit...

Alright, well thx again for being so helpful. I'm gonna jump into your workout later today. I'm gonna try to vary up rep ranges as well. Already decided that I'll bring the deadlift, Bench press, and cable rows down to a 3-6 range. Then a couple of the other ones you have there I've never done befor...

Wow thx a lot man once I google some of those exercises I'll implicate that routine. Only one tweek, I was hoping to keep the deadlift on the upper body day. Then just do stiff legs deadlifts for the leg days. Like legs are in good shape and I find the major limiting muscle for deadlifts are lats an...

Is it just me or has this exercise completly disappeared? Was there something wrong with it or did the general public just not like it? I used to do it all the time for shoulder exercise and was thinking of putting it back into workouts. So any feedback? iron cross =(kinda like a front raise then go...

Alright taken your advice gonna break it down into leg days and upper days every other day. So heres second wack at it. legs 5min bike Stiff leg deadlift 135x8, 135x8, 185x8, 185x8, 185x8 squats 135x8, 135x8, 135x8 leg press 180x8, 270x8, 270x8, 270x7 leg extentions 135x8, 135x8, 135x8 day off upper...

I kinda have the same issue as you. But I do normal deadlifts for back days and stiff leg deadlifts for leg days. But I may be horribly wrong in doing this lol.