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:thumb: Welcome! There really is a lot of great information here and most people are very informed and helpful. Good luck with everything!

I usually eat nam tok neua (sai prik nit diaw - gin khaow niaw mai dai protwaa tam ooan!) or tom yum goong (mai pet) and sometimes gui tdeaw. Hmmmmmmmm... very healthy and good for maintaining a slim waistline :thumb:

Thanks guys. I think I may have misinformed you when I said that my abs contract - I just meant that they feel stretched a little as I extend to the upright position; so this is normal, right? And when you mention the back 'rounding', exactly what do you mean? Are you referring to when the...

Every time I do stiff-legged deads, I feel a good stretch/contraction in my abs. Is this normal - do deads work the abs? Or am I doing something wrong?!? :hmmm: :)

Welocome aboard :thumb: This really is a great site with lots of committed, knowledgeable and well-intentioned people. Listen to what people on here say and act upon it *consistently*; you'll see changes quite quickly and that should inspire you to see the whole thing through! Good luck!

LMAO!!!!!!!!!!!!!!!! Wicked! Sums it up perfectly...:clapping:

OK - and thanks for clearing that one up ... maybe I'll give the 'traditional' deads a go on my back day. :thumb:

I do straight/stiff-legged deadlifts and always feel it more in the lower back. Do the two different variations (stiff / 'traditional') isolate different muscles? E.g. Do straight-legged deadlifts work the lower back more and 'traditional' deadlifts work the traps to a greater extent (as well...

Keeping your workouts under one hour is a good idea; just make sure that you work intensely. If you are not at all overweight, you could probably ease up on the cardio. Doing cardio 4-5 times per week is a lot and you should be careful not to do it too intensely as you could end up burning...

If you are not drastically overweight, then you should have begun to see some definate muscular changes by now as long as your diet is correct for mass building, and you are doing the correct excersizes at the correct weight and intensity for your body. You must also ensure that you are not...

Precisely ...:headbang:

Bugger ... fucked it up after two weeks :headbang: Oh well, looks like I'll have to lock myself in the apartment and not go out again until my mates wedding. Bloody hard to stop altogether! :finger:

OK, guys. And thanks for taking the time. There are so many different types of routine that it is often difficult to 'know' what is best! But thanks again for the tips - I'll swap things around and see how it all goes... Cheers! :D

Good luck, mate!:thumb: I've done 2 weeks so far and things are cool. On the 21st it is my mates wedding, so I'm obviously going to have one or two ales (!)... can't wait. Let me know how it goes!

Hi everyone, Would just like some expert opinion, if you have time: Saturday: BICEPS Dumbell curls (seated) x 3 sets (+ 1/2 warm-up) Flat bench dumbell curls x 3 sets Incline bench dumbell curls x 3 sets + CARDIO for 20 minutes *Sunday and Monday rest* Tuesday: LEGS Leg press x 3...

OK, guys. And thanks for the responses. I used to do cardio on different days than weights, but I have recently switched things around (for no apparent reason!) and begun to do do cardio and weights on the same day. In retrospect, it may be wiser to do weights one day and then cardio...

Hmmmmm..... seems noone has responded, so I have come to the conclusion that one or both of the following are true: 1) It's complete crap and it doesn't matter which comes first, cardio or weights or 2) Noone gives a sh** ! LOL

Hi everyone, Is it best to lift before a cardio workout or after? And why? Cheers!

Yeah, the *full stretch* (starting each rep with a straight arm) is the most vital part. I was also advised to let the weight back dow quite slowly, really controlling the stretch back the start position. It'll have you gritting your teeth and dribbling after a few sets and reps, but it does the...

I do 10 sets for biceps and squeeze those little monkeys at the top of the curl. After a few sets and reps it's a f*****g killer, but seems to work :D