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LAM do you have any links to this information being published?

Thanks man, that helps. Are green beans acceptable under the bean category? I don't like yams, and I'll have to start eating oatmeal or something for breakfast.

I should check into oils, I know absolutely nothing about stuff like flax oil and other things I've seen people on these boards talking about. Nuts are a good idea, thank you. Ill give my diet right now I really dont know if there are any glaring red flags. Breakfast about 8:30 am = 1 1/2 - 2...

Ok according to that site I need roughly 3100 calories per day. I think I was getting that much at least before I started this class, but now breakfast has taken a big hit and my eating schedule has moved all around so I'm probably not getting enough calories. Any suggestions on how to up my...

Honestly i have no idea. All I know is that I've upped my calorie intake, try to get 200+ grams of protein per day, and eat 5-6 times a day spacing my meals out. I haven't counted calories or done any percentages with my carbohydrates or fats. What has happened was when i first started lifting...

I'm running out of things to eat. I'm going to be bulking for at least the next year or until i put on about 40 pounds. I was getting plenty of calories before I started this summer class but now my schedule is kinda messed up and I'm not able to get as many calories as I was getting. I need...

Yeah i figured that too. I squeeze in the middle by bringing my other arm down that is without weight like im doing a regular cable crossover and squeezing, but it would be better to have the actual set up im sure.

In one session i do 4 exercises with 3 sets each rep range varies between 3-12 depending on the exercise.

No its not the lat pull cable, that is on the other side of the machine. My dad used to work at a local college and they were selling a bunch of their old machines really cheap, he got one with two adjustable bench machines, a lat pull down cable, and 2 cables that have low and high mounts...

Took the words out of my mouth.

Instead of this or in addition to? Yesterday for chest i did 3 sets of flat bb bench, 3 sets of decline db bench, 3 sets of flat db flys, and then 3 sets for each arm on the cable.

Can you do one armed cable crossovers if you just have a regular cable set up? I don't have a cable crossover machine but i do have regular cables and have been using them to do one arm at a time for cable crossovers. By the time i do them my chest is already pretty burnt but i can usually feel...

Imo, most isolation exercises should only be used after you have acheived a low bf% and have lagging parts that need to be brought up and specifically targeted.

One suggestion i would make is to try to get some bigger compound lifts in your workouts.

Thanks guys, i tried to copy this form. But now that i look again, i should probably drop the weight down a bit and push my shoulder blades out more and try to raise the weight higher. I usually only raise it to like my chest.

I have a question about upright rows. I've done them for awhile now, alternating usually between bb, db, and cable, but whenever i do them the majority of burning or stretching i feel is in my arms. Like right on the tricep bump or whatever when you push your arm straight down and have that...

Thanks. :) I don't know jack about cutting and im gonna have to find out about it sometime, but i got at least a year or more before i have to worry about it.

What is a keto diet? Is that like totally doing away with sugars?

Thanks. :) Sounds like its gonna suck when i start cutting.

Well as of right now and probably for awhile longer im bulking, but i was wondering if there are any fruits of vegetables to avoid when bulking or cutting. The fruits that i often eat are apples, pears, raisins, grapes, and sometimes some berries. For vegetables i eat corn, green beans, and...