You're a fucking idiot. Saturated fats increase test production

lack of cholesterol=>lower test

doesnt mean more makes more test, should redirect your comment to yourself when you seem to have absolutely no idea how test levels are regulated in the body

You're just being a smartass

it contains 3 warmup sets, 4 hard sets, and 2-3 pump sets with 80% of max weight i lifted with at 4th hard serie. anyway - it takes that much time since im doing 1:45-2:00 mins breaks between the each serie

actually its not my routine, its the systém i walk bulk with.

due to ur comments and more and more columns i ve red on inet, i ve changed my plan into this :

note :
free day = day im not working
day1 = day shift
day 2 = day shift
night 1 = night shift
night 2 = guess lol


1free day
• chest ( benchpress or Parallel Bars for chest )
• shoulders curls with barbell on multipress

2free day
• rest

3free day
• back ( deadlift or chins on a rack )
• triceps handles

4free day
• legs ( squats )
• calves

day 1
• rest

day 2
( it the vary morning )
• handles for chest
• biceps curls with barbell

night 1
• triceps handles¨
• abs workout

night 2
• rest

each day = 190-205 grams of proteins and 490-510 grams of carbs and around 50 grams of saturated fat ( from olive oil extra virgin + peanuts ), sugards in the morning from fruits and oatmeal bars )

lmk men, thanks

btw, for those who wana nitpick, i have 70kg and 176 cm, not much fat, not too skinny. quite strong shoulders and back, weaker hands and legs, chest is not forfeiture, still not that strong as back or shoulders

This post was edited by trivis on Jul 22 2015 05:43am

Brutal workout still, macros are still fucked

Here's easy macros to start you off with

.8-1grams of protein per pound of bodyweight, 50% carbs rest fats.

Google a proper workout I don't think someone posted that routine online, it's retarded. Ask raynor (stickied thread at the top) for a beginner bulking workout routine

still doing chest 2x more often as back

should be equivalent if u dont want to develop imbalances

yea, its arranged for maintaining chest and arms, as they are weak imo.

legs would need also some more, but i cant ( and dont want to ) remove any other bodypart due to legs, yet i would need at least 1 free day more for recovering from legs, and due to shift systém it cannot be done more.

somewhere i ve heard that legs doesnt need more than squats and/or legpress, calves are ignored in some bulk roitines, but dno if it works?

i mean, if i should rather do two excercises for legs as squat+legpress instead of squats+calves ? whatcha think

there are really no bad carbs. dont listen to the low carb clown movement