Thanks again mate!

I am actually going to try to get more sleep, and I picked up some 5-HTP to see if that will help. My Serotonin could be low. No homo, but seriously mirin!

This post was edited by Shredded on Jun 16 2014 10:44pm

smaller as in overall! I know that if I lose fat it will go smaller and I also know it is impossible to lose fat in only one area

I mean, I do want my abs/core to be strong and I think it is well proportionned to the rest of my body strength-wise, but I'd like to accentuate the "V" shape and therefore I'd like the waist to be a bit smaller.

Thx
Also if you would like to know if it works I can tell you in about 3-4months, just lmk

Do you know any way i could get bigger more powerful wrists and hands? My wrists and hands are incredibly small.

Sup Raynor... just checking in with these sups i'm taking and if everything is OK

I take:

3x GAT Jetfuel every morning after waking up with 30:00 HIIT fasted cardio
2x NOW Super Omega EPA with every meal (3x a day)
2x NOW Adam every day
1x NOW D-3 5,000 IU every day
1x 60g protein Pro Complex shake w/ water after working out
1x 24g protein 100% gold standard Casein w/ water before bed


Is everything okay?

I'm also having a tough time hitting my macros/calories a day

Roughly:
Yesterday: 1670 cal/187.7 protein/152 carbs/38.7 fat
Today: 1590 cal/185.3 protein/145.2 carbs/38.7 fat

I'm supposed to be getting 2,500 cals a day according to what you've told me... What should I do?

Also for weighing food like chicken do I go by precooked # or weigh after it's cooked?

Thanks

Good luck to you!

In that case, continue cutting as usual, and continue training abs as usual. Assuming that you stick to it, you will reach your goals without any incident.

Technically, you can't really improve your hand and wrist SIZE that dramatically, mostly due to skeletal structure. HOWEVER, you can increase the strength and also increase SOME of the size.


You should be doing grip strength training, which includes:

DB Side Wrist Curls
BB Front and Rear Wrist Curls
DB Twists
Hand Grippers
Cable Wrist Curls


ALSO - you can try to wrap a towel around the handles of dumbbells and barbells, forcing you to use a larger grip. This larger grip will thus effectively use many muscles throughout the hands, wrists, and forearms, continuing to increase their size and strength accordingly.

Everything looks great!!!





For the macros, you are going to need to find a creative way to increase your total calories on workout days. You can either try to snack on things throughout the day, or start increasing your overall food quantity at meals. Try throwing in some nuts and/or nut butter, as this will give you an easy bump in calories. Beyond that, you can also try to snack on sliced meats and cheese, beef jerky, hard boiled eggs, granola bars, veggies with olive oil (seasoning as well if you like), or even some whole grain cereal with milk. On a side note about milk, if you are good with lactose, you can also use that to fill in calorie gaps, as it's relatively inexpensive and contains a good ratio of carbs/fats. (Get whole milk if you do)

You weight the chicken AFTER cooking.