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So 54 gallons would do the trick for me :confused:

Great article. Thanks for posting

Fish, chicken, beef, vegetables, potato, pasta. Except for ocassional pizza or burgers, that's all I Cook for my wife and Kids. I actually find it harder to eat clean when not at home

It must've been a hard decision to make. But as long as I can see your life has been about determination and doing things the right way no matter the cost. And this was no exception!

Hi, gopro. Great advice so far. I have one question. Many in the forum suggest that, when cutting, it all comes down to calories; so cardio is kind of optional. What do you think about this?

Great body! And your progresion since 2008 is awesome! I admire the consistency it takes to get there

Looks like a lot of volume to do 5 times a week. If you've been training for 3 years it's probably time to split your routine into 2-3 days (upper body - lower body; push - pull) You're probably overtraining; each body part should not be trained more thanx twice a week. Read the stickies on the...

Great progress, congratulations!

In my case, the only way to lose weight is to track calories very carefuly. I use DailyBurn, it has free phone apps which let me count on the go

Masturbation is the best way to get great forearms

Yesterday I also trained Superset 1 Squats 45 kg *10, *10, *10,*9 Romanian Deadlift 60 kg *8, *8, *8, *8 Superset 2 Clean and Press 20kg *10, *10, *8 Ab wheel rollout *10, *10, *10 Superset 3 Side delt raises 12 kg *10, *10, *9 Crunches with a twist 3*10 Ellyptical 20 minutes. I can´t move my...

Forgot to post yesterday's routine: Superset 1 Dips BW*6,*6,*5,*5,*4 Pull ups BW*3,*3,*2,*1 + 4neg, *1+4neg Superset 2 Dumbell Inclined Bench Press 22kg *10, *10, *10 Bent over 1 arm row 22kg *10,*10,*9 Superset 3 EZ bar curls 20kg *8,*8,*8 Cable Pull Down 25kg*12,*12,*11...

You need to know exactly how many calories a day you are eating. Go to fitday.com or dailyburn.com and count them. You'll need to eat around 400-500 less calories than your daily maintanance to lose around 1/2 kg a week. We'll be waiting for those bikini pics :p

Sorry to hear this. I don't know how it work over there, but here in Buenos Aires you can apply for a trial week for free at most gyms. You can swap gyms every week until you are done with all around your area

Thanks BP. I know planning ahead is everything. Also, I installed dailyburn on my galaxy phone, so I can track calories. But seems whenever I'm rushed by work I lose control :mad:

Family and work kept me out of the gym and off proper diet forma the last 10 days. I know it's only an excuse when it comes to dieting, but I didn't have time to prepare my meals. However, I restarted gym today, and ate pretty well for the first time since last weekend. I decided to change my...

^^^^^^^^^^^^^^ First option is most likely

I was thinking the same thing last week. The forum isn't quite the same without her, hope she's OK

Luckily got back on track. Around 1600 calories, 190g protein, 78g fats and carbs below 50g. Got on the scale and I obviously gained my last pound back. Weekend got back at me :( I'll be posting update picks this weekend for you to judge

Better job today. I started countin calories again, 1950 cal with 215g protein. Nota bad forma a gym day, should've been 100 less. Cleans 66*9, *9, *8, *9 Bent over Dumbell row (superset with Bench) 50*10, *10, *10, *10 (2 pounds heavier , same reps) Inclined Barbell Bench press 88*10 95*9...