Nov 9, 2009 6:38pm

no problemo bro. at the beginning it may seem like an impossibility to make your bod look like (fill in the blank) but after a couple years of consistent training and nutrition it will become a reality. good luck.

Oct 25, 2009 2:34pm

Thanks Amir. Your workout program looks perfect. You also look to have broad shoulders and a narrow waist -- good foundation to build on. My only advice is since you are only 136 lbs is to get on a solid mass building diet -- do not simply eat a lot of junk food, but eat whole foods and get enough calories protein carbs and fats. lots of carbs in morning and around workouts, 1.5g protein/lb bodyweight. find a mass building diet online and have fun doing it!

Oct 25, 2009 2:27pm

just cleared it

Oct 7, 2009 6:30pm

main tips are don't overdo the cardio, in frequency, duration, and especially intensity too early on... also measure all your food, no room for error that way. don't worry about daily carbs -- if you're doing the diet properly (only real sources from the 1 daily salad, peanut butter, nuts) you will be in ketosis for sure. for all the tips u could possibly ask for, www.rxmuscle.com dave palumbo's Q&A

Oct 4, 2009 6:22pm

hey bro. my workouts for chest and shoulders have stayed more of less the same for 4 years: chest: heavy barbell bench 4 sets 3-7 reps, incline db press 4 sets 3-7 reps, decline barbell/db bench 3-7 reps, cable xovers 4-10 reps shoulders: heavy db press 4 sets 3-7 reps, heavy smith press 4 sets 3-7 reps, heavy laterals 3 sets 4-10 reps, rear delt flyes 4 sets 4-10 reps

Sep 26, 2009 6:45pm

thanks 4 the props bud

Sep 20, 2009 9:45pm

barbell bench -- 4 sets incline DB -- 4 sets decline DB -- 2 sets cable X-overs -- 2 sets --- i have been doing this routine since i started lifting weights about 4 years ago... works like a charm... go heavy and hard, reps 2-8, once i hit 8 i move up the weight. just go as HEAVY as u can each workout, aiming to move up the weight as much as u can each week...

Sep 16, 2009 8:23pm

thx bro nice taper on the back shot

Sep 13, 2009 1:43pm

yeah.. guy is f*cked.. i've been training for about 4 years -- only the last 1.5 did i learn about proper weight gain nutrition -- bulked for about 12 months.. used to be 215 13% BF.. went on dave palumbo's keto diet for 3 months now im 195 5%.. basicaly it bro nothing magic or freak-worthy lol

Sep 11, 2009 7:42pm

hey man, thanks for the motivation!

Sep 9, 2009 4:49pm

yo btw im lactose intolerant too... i just pop a few lactase tabs before i order my 5x extra cheese XL poppa john's hawaiian haha

Sep 9, 2009 4:47pm

i hear you on the fast food, losing the craving once you don't have it for a while -- for me when i crave its only mental, after i manage to convince myself that i want a pizza after depleting for like 2 weeks lol.... mad self control on you're part, serious props for managing to cope with MD and discipline yourself on a daily basis. i wanna see these progress pics after like 2 months eating like a beast!

Sep 9, 2009 4:47pm

1100g carbs: LOL.. dude thats insane, how long u been on this epic diet? u should bulk up nicely... man how do u manage to wolf down all that oatmeal -- u use splenda? love that ****.

Sep 5, 2009 6:31pm

whats ur diet like... prolly not gettin enough calories in... i went 350g protein 400-450g carbs and about 70g fat when i was putting on the weight... i see u have some kind of medical condition? why cant u cheat man, its great to get in the odd cheat meal esp when bulking

Sep 4, 2009 4:38pm

thx, i was obsessed with arnold and his encyclopedia of modern bodybuilding when i was 15-19 so basically i did a lot of heavy benching and barbell curls and the sort haha... paid off in the chest area at least.

Sep 4, 2009 4:35pm

yeah long armed ectomorph have issues with the arms... i used to be like that... heavy barbell curls and barbell cheat curls are good mass builders for bis and heavy close grip bench and decline skull crushers are good for tris.... basically what arnold had did as he had long arms too

Sep 3, 2009 6:16pm

i hear you.. oh yes... it helps to always remind yourself that all that hard work in the gym, all those hours slaving away when you could otherwise be out enjoying life (not to say lifting isn't enjoyable lol) will be put to waste if you don't practice the simple willpower in the kitchen... i find cyclical diets (when cutting) are great cuz you get that 1 or whatever cheat meals in once a week and still get to have that forbidden fruit in moderation while keeping strict.

Sep 3, 2009 6:10pm

lol yeah just switched that up... maintain maintain maintain now

Sep 3, 2009 6:02pm

thx bud, all hard work my man, product of 3 years foundation building and 3 solid longgg months of dieting. u can achieve anything with some proper knowledge and of course the will to put it into play.

Sep 3, 2009 5:59pm

thx for the kind words -- i assure you this did not come naturally! had to work work work!