Chicken sandwich.

It looks like you got your cardio sorted out with the Muay Thai, jogging and all that. I assume you do abs work right? If you haven't, well here's a site that has good abs exercises: http://exercise.about.com/od/abs/ss/abexercises.htm" onclick="window.open(this.href);return false; And if y...

Ah thanks, I did boxing for a couple of years but no bodybuilding, so I guess you can say with decent genetics and some boxing that's how I have body today and I know it's nowhere near the finished product as although I may be lean, it's still a base I can work a lot on and I'm gonna start bulking s...

Well depends on the timeframe doesn't it.......I guess you already have a long-term goal which is to look like those male-models, and it's achievable of course in long-term I mean in a least a year or two+, but short-term/mid-term goals like gain 10kg in 5 months or something like that would be a re...

Yeah I preferred the old set-up, I just logged in today for the first time in like 6 months so I guess I still need to get used to it, but with that being said I'm not saying I hate it, it looks decent it's just I preferred how it was before.

chest: 36
bicep: 13.1
waist: 29

Wow nice job man!

You look amazing Sarah.

You are making a HUGE mistake in working out for 3 hours. You are overtraining your muscles. Remember rest is very important and weight lifting is just the stimulus for muscle growth. You only need like 40 minutes to stimulate muscle growth. Anything above 75 minutes will mean cortisol levels rise (...