Of course. 2500 is just a starting point to see if I need to drop lower/go higher

Alright, ive just been doin singles/doubles and my bench is steadily increasing. What kind of routine do you suggest for gettin deadlift up? Im doin good mornings and rack pulls to strengthen back cuz when i go up to 185 or so i feel my back give in a bit and my form gets thrown off

because its loaded with artificial colors, flavors, and sweetener. Also arginine + caffeine work against each other. Taking it is a waste. Better off with Citrulline + Caffeine pre-workout with the kre alk.

But yes u take all of them

I shall make you one.


Meal 1 - 6 whole eggs + 6 egg whites + 1/2 green pepper and onions with the eggs + 2 slices whole grain bread or 1 cup oatmeal + 1 large serving of fruit (banana would be fine)

Meal 2 - 8 oz chicken breast (with olive oil) + 1 cup brown rice + 1/2 cup black beans + green veggies

Meal 3 - 2 slices whole grain bread + 2 cans tuna made into tuna salad (mayo + mustard + celery + seasoning) + 2 oz cheese + veggies (sandwich)

Meal 4 - 12 oz milk + 1 slice whole grain bread + 2 tbsp peanut butter


Also don't forget the PWO protein shake.

if i take all 3 pre workout, it won't do harm to me will it ? and for the citrulline it says to take pre during and post ?

To improve deadlifts, train then one a week for 5-6 sets, going as heavy as possible with good form and low reps. Do a warmup set first with low weight for around 15 reps of extremely good form.

Supporting exercises to include: Squats, lower back hyperextensions, good mornings, bent over BB rows, cable rows, and t-bar rows.

Ok thats pretty much what ive been doing except more sets than that, and ive actually been doing hyperextensions not good mornings lol. My hamstrings are more than strong enough to deadlift upper 200s but my back rounds and i dont want to deadlift with bad form. Anything else to strengthen lower back besides hyperextensions, good mornings, and rack pulls?

Hey! Quick question, u have been Savin my butt lately..

I work at a liquor store on the weekends, 8 hour shift 6pm-2am... And I was wondering if there were any drinks I could drink on the job while on keto... All of the ones that don't have carbs at least have citric acid... Any suggestions?

The energy is useful typically when It gets to the late hours, and I just took a ketosis test and I'm testing very high levels, so thanks! I was pumped to see that, even after my mess up last week

holy shit, thanks! also isnt the yolk bad for you? and 12 eggs is a lot! anyway to switch that out for anything? like a shake in the morning? barely ate 4 this morning lol

Hi,

I'm looking for some advice! I read through a good 20 pages but I was hoping for something a bit more specific to help me! I'm looking to lose weight and improve my fitness / be healthy / have more noticeable muscles (by removing the fat)

Here's my current stats:
24 years old
155 lbs
5'11

I was planning to use your workout on the first page of this thread. I've never really been into lifting weights until recently and I'm trying to research what kinds of weights to use (I prefer to work out at home as much as possible as opposed to the gym). What kinds of weights do you recommend starting with? I find 15KG fairly difficult (for dumbbells) and 10KG is ok. Should I just stick with those? I'm also not really interested in bodybuilding as such, should I skip things like squats (with weights)? I did some research and everywhere says "lift hard, burn fat faster", but I don't want to over do it.

With regards to work out plans, can I achieve what I'm looking for with an hour a day in the early evening and 20 minutes of light exercise in the morning before work? Also my work out every night, should it be before or after dinner?

Regards,

UnHolY^^