You can use medium/heavy weights. A cardio pace means lifting constantly with minimal breaks between sets/reps/exercises in order to ensure constant higher heartrate.

It does NOT necessarily matter what muscle, but the larger the muscle, the more stress on the body.

Like I said, run the plan and see how it works. If you don't notice significant changes in 2-4 weeks, we will make modifications.

Oohhh yeaaa athletic male with high test crew checking in

Oh shii people say I drool as well, I'll check.. I'm pretty certain itl be sweat as its soaked top to bottom on the pillow

I also can't wear a shirt or pants to bed or people will think I've wet myself srs


Thanks for advice xx

I prettymuch have this too I think.
I don't breathe through my nose, I sleep with my mouth open etc.
Latley I've been sweating like... Waking up and my legs and body is all sweaty.
I also have a shit sleeping pattern, find it difficult to get to sleep etc. Might buy some sleeping pills.

I feel for you Ladsybruh.

Another question you've probably never heard before: if your goal is to gain fat, what is the optimal calorie surplus? I'm guessing if you gain too quickly you'll get stretch marks and maybe other problems. I'm guessing +500 Cals/day?

Friend introduced me to an unsocial girl (so rare to find..). she's so tiny, around 5' and 90 lbs. if we start dating, i'm gonna try to fatten her up a bit to make her soft, squishy, and poke-able. i dont like girls with dense muscles or bony. i definitely don't want to see abs. maybe 100-110 lbs would be ideal. my plan is to bring her chocolates and other snacks.

/ps i googled that skin issue you suggested and yeah that looks like it. glad it's not cancer haha

This post was edited by carteblanche on Feb 3 2013 10:06am

is there any excercises u can do for abs and help burn the last bellyfat?^^
bored of cardio shit..

The solutions:


1. Normalize sleeping pattern (blackout shades if you work night shift)
2. Decrease temperature of your bedroom (70 degrees is generally good)
3. Use melatonin + GABA sparingly, but when necessary
4. Decrease allergens in your room to promote restful sleep (mattress covers, pillow protectors, wood/laminate flooring, air purifiers, etc)
5. Try to wind down for at least 1-2 hours prior to going to bed to ensure your mind is at ease.

Probably the easiest way would be one weight gainer shake a day in addition to regular meals. Cytogainer, NOW! Gainer, or Pro Complex Gainer would all be fine.

If she's a no go with that, chocolate milk + peanut butter sandwiches is a very easy way to get a lot of excess calories.


+500 a day is good for a normal gainer. for a hardgainer....1,000 is more realistic.

ANY exercise will assist you with burning fat. There is no magic ab exercise that will burn more ab fat than other exercises. This is considered spot reduction and is a myth.

The key is to just keep as active as possible, do anything active, cardio/weight lifting/sports/circuits/etc. and keep the calories low. You will continue to lose fat. The only way to get really shredded if you have a tendency to be smooth....is to dramatically increase the exercise and force the body to change.