When doing weighted ab exercises what should I aim for in my rep range?

Right now my sets look like this:
45x17
45x11
45x7

what should I change? or is it ok?

If you have gyno, is it possible to gain chest muscle, or would it be extremely difficult.

I know this is probably going to be impossible for you, so if you can't do it just let me know.

But I was wondering if you might be able to give me some idea of a good meal plan for someone who's looking to bulk, but is on the primal lifestyle.

The primal lifestyle (if you dont know what it is) is essentially just living the way a caveman would have.

in terms of diet, it means no processed foods. So little to no dairy (cottage cheese is primary exception), no legumes (peanuts, cashews, tofu, peanut butter) and no other processed crops (barley, wheat, bread etc)

so essentially I can have

eggs
fruits
almonds and other NUTS, not legumes
vegetables
any kind of meat
fish

Hey raynor, could you please give me a good clean bulking diet.

5'10 160, 18 yrs old.

with no cottage cheese, i hate the shit.

when doing weighted ab exercises you need to be in the area of 8-20 reps....but if you get even less...4-6 reps or so, that's fine. Basically the goal is to force your abs to work harder and heavier than they are used to in order to stimulate muscle growth. Pyramiding or failure sets are recommended

yes you can gain chest muscle....however the fatty deposits will remain. In order to combat gyno without surgery, constant work on the chest is required in order to stimulate testosterone production....of course proper diet, supplementation, and meds are required to keep gyno in line.

No problem, this used to be referred to as the raw or whole foods diet. I know there is a lot of buzz about the "caveman" diet and training program, however like all things it will most likely die out.

However to humor you, I will be glad to make you up a plan:

I first need your height/weight and any food allergies.

also you neglected to mention rice or potatoes which are carbs and NOT processed crops....was there a reason for this or did you just forget?

get back to me and I'll construct the plan

2,500 cal per day, 250g protein (minimum)

Meal 1 - 3 whole eggs + 1 cup oatmeal + 1/2 cup berries + 1/2 grapefruit + 1 cup 2% milk

Meal 2 - 1 can tuna + 1 tbsp mayo + 2 slices whole grain bread + veggies (any) + 1-2 slices of skim milk cheese

Meal 3 (assuming this is PWO, if not, put it where it needs to be) - 1 protein shake (drink this by itself) + 8 oz grape juice (w/ creatine) + 1/2 sweet potato OR 1 cup brown rice OR equivalent of any complex carb.

Meal 4 - 1 large chicken breast + 1 cup brown rice + 1/2 cup black beans + veggies (I like onions/green peppers) + sour cream or guac + cheese

Meal 5 - 1 medium sirloin steak or 6oz ground beef + large portion of green veggies + 2 oz cheese

Meal 6 - 1 casein protein shake + mixed berries and 1 tbsp peanut butter

brown rice is good, but they want you to stay away from white rice.
potatoes are the worst vegetable for you to have on this diet, but they're somewhat acceptable. Generally you want to stay away from starchy vegetables.

And I'm 5'10, 147 lbs.
Allergic to shellfish (crabs, lobster, shrimp, prawns)

Hey! I am trying to find a new protien to use.

I am one month into working out and I need a good protien to use. Right now I am using syntha-6 and I ran out.

I need to bulk, but eventually I want to have the nice cut beach body.

Can you help?