Workout Bros

[endofOne]

BUT CARBS KILL YOU! WHEN WE WERE MONKEYS WE DIDN'T EAT CARBS!

No, bro! Carbs are fine! Fruit and veggies! But gluten, dairy, and legumes? That shit will kill you.

Check this fucking shit out:



Anything over 150g carbs = insidious weight gain. LULZ WHY AM I NOT OBESE THEN? I cut on 200g carbs per day. Fucking eating a 16 oz. sweet potato today. Come at me, starchy carbohydrates.

Damn I'm taking in 400 carbs/day and stuck at 175 for 2 weeks. That chart is pretty funny. Kirk, do you go with 1, 1.5 or 2g/lb for protein. If you're cutting I'm assuming you're taking in at least 1.5.

[endofOne]

[youtube]0KBZCDMIKOk?hd=1[/youtube]

[kirk]

@Duality -

I think taking a bb.com routine as anything special isn't really wise. What are your goals? There are plenty of routines already available that are far more credible than these ones you're showing. Layne Norton's routine, 5/3/1, Smolov (incorporated with a more set routine), Lyle's GBR, etc. Forget these shitty bb.com generic ones. The whole reason they make those is so they can sell supplements out of them. Notice the "take these supplements for this workout!" shit.

Damn I'm taking in 400 carbs/day and stuck at 175 for 2 weeks. That chart is pretty funny. Kirk, do you go with 1, 1.5 or 2g/lb for protein. If you're cutting I'm assuming you're taking in at least 1.5.

Less than all 3 of those options. I go with ~1 g/pound LBM. Meaning 1g per pound lean body mass. So my body weight minus body fat, even when cutting. Personally between the periods of time where I would cut on 200g per day and the periods of time where I get 160g per day and sometimes even 140-150g, I have no noticed a difference. Maybe my body responds well whereas others might need those 200g, but that's what I've found for my body and myself. I know there are many others like me who find through experimenting that they don't need as much protein as modern day doctrine states. Yesterday I ate 130g protein, and zero fucks were given. My strength/fat loss is still linear in this cutting phase.

[endofOne]

@Duality -

I think taking a bb.com routine as anything special isn't really wise. What are your goals? There are plenty of routines already available that are far more credible than these ones you're showing. Layne Norton's routine, 5/3/1, Smolov (incorporated with a more set routine), Lyle's GBR, etc. Forget these shitty bb.com generic ones. The whole reason they make those is so they can sell supplements out of them. Notice the "take these supplements for this workout!" shit.

Damn I'm taking in 400 carbs/day and stuck at 175 for 2 weeks. That chart is pretty funny. Kirk, do you go with 1, 1.5 or 2g/lb for protein. If you're cutting I'm assuming you're taking in at least 1.5.

Less than all 3 of those options. I go with ~1 g/pound LBM. Meaning 1g per pound lean body mass. So my body weight minus body fat, even when cutting. Personally between the periods of time where I would cut on 200g per day and the periods of time where I get 160g per day and sometimes even 140-150g, I have no noticed a difference. Maybe my body responds well whereas others might need those 200g, but that's what I've found for my body and myself. I know there are many others like me who find through experimenting that they don't need as much protein as modern day doctrine states. Yesterday I ate 130g protein, and zero fucks were given. My strength/fat loss is still linear in this cutting phase.

Yeah so you go with the sports nutrition guidelines. They suggest 1g/lb lbm. The bodybuilding guidelines always suggest more.

[kirk]

Yeah so you go with the sports nutrition guidelines. They suggest 1g/lb lbm. The bodybuilding guidelines always suggest more.

1g per pound LBM is a standard bodybuilding guideline, actually. It ranges between 1 - 2g per pound LBM. The only times I've ever heard of people needing anything close to 2g per pound LBM is those who are maybe 2-3 weeks out from competition, and have extremely low calories and thus are at higher risk of catabolism. Outside of those circumstances, most bodybuilders would say that anything beyond 1.25g per pound LBM is probably unnecessary.

[Sears]

Sean, you lost the weight because you found a way to be at a caloric deficit for a long period of time.

Nothing more, nothing less.

Lifting heavy (5x5) is always going to be more efficient when it comes to perserving lean body mass while on a caloric deficit, and increasing lean body mass while on a caloric surplus.

The science is all there and the facts are the facts.

However, the most important thing for people who want to make changes in their life like you did, is finding something that can be replicated day after day, so that the lifestyle change is consistent and long term. This is always going to vary depending on a individual's physical abilities and personality. There is no good or bad, only different.

But, when we are talking about the science behind which is a more efficient method of training (5x5 vs high reps), the facts are clear and the 5x5 bro's always win by default.

[Sears]

Yeah so you go with the sports nutrition guidelines. They suggest 1g/lb lbm. The bodybuilding guidelines always suggest more.

1g per pound LBM is a standard bodybuilding guideline, actually. It ranges between 1 - 2g per pound LBM. The only times I've ever heard of people needing anything close to 2g per pound LBM is those who are maybe 2-3 weeks out from competition, and have extremely low calories and thus are at higher risk of catabolism. Outside of those circumstances, most bodybuilders would say that anything beyond 1.25g per pound LBM is probably unnecessary.

I'm usually calculating at 1.5 just because it keeps my appetite down so I don't gorge myself with nonsense when I get home from work. But, when I was training hard in summer offseason (and on a caloric deficit), I was easily pushing 2-3g per pound just out of hunger pangs necessity.

I would definitely agree that the average person probably is not going to benefit a whole lot from 1g per pound, but then again they also aren't going to be training like that 6 days a week either.

[kirk]

Sean, you lost the weight because you found a way to be at a caloric deficit for a long period of time.

Nothing more, nothing less.

Lifting heavy (5x5) is always going to be more efficient when it comes to perserving lean body mass while on a caloric deficit, and increasing lean body mass while on a caloric surplus.

The science is all there and the facts are the facts.

However, the most important thing for people who want to make changes in their life like you did, is finding something that can be replicated day after day, so that the lifestyle change is consistent and long term. This is always going to vary depending on a individual's physical abilities and personality. There is no good or bad, only different.

But, when we are talking about the science behind which is a more efficient method of training (5x5 vs high reps), the facts are clear and the 5x5 bro's always win by default.

Solid post. Agree with everything here.

I'm usually calculating at 1.5 just because it keeps my appetite down so I don't gorge myself with nonsense when I get home from work. But, when I was training hard in summer offseason (and on a caloric deficit), I was easily pushing 2-3g per pound just out of hunger pangs necessity.

I would definitely agree that the average person probably is not going to benefit a whole lot from 1g per pound, but then again they also aren't going to be training like that 6 days a week either.

Yeah, no doubt there are benefits beyond the muscle-sparing effects. 2-3g per pound LBM is some crazy shit.

The suggestions that I typically make are for your normal gym-goer, not people who have powerlifting stats like you used to (ALLEGEDLY). And for those normal gym-goers, I'm willing to bet very few would benefit beyond 1g per pound LBM of protein regardless of bulking or cutting.

[Sears]

I see what you did there.

Now I must quit my job, and start training 40 hours a week so that I can out lift you at Vegas Lan.

Cue the montage.

[youtube]CQvNu8LoTo0&start=25[/youtube]

[endofOne]

Sean, you lost the weight because you found a way to be at a caloric deficit for a long period of time.

Nothing more, nothing less.

Lifting heavy (5x5) is always going to be more efficient when it comes to perserving lean body mass while on a caloric deficit, and increasing lean body mass while on a caloric surplus.

The science is all there and the facts are the facts.

However, the most important thing for people who want to make changes in their life like you did, is finding something that can be replicated day after day, so that the lifestyle change is consistent and long term. This is always going to vary depending on a individual's physical abilities and personality. There is no good or bad, only different.

But, when we are talking about the science behind which is a more efficient method of training (5x5 vs high reps), the facts are clear and the 5x5 bro's always win by default.

It depends on what you're after. If you just want to look big and not be able to lift big then sarcoplasmic hypertrophy is the way to go (a large number of bodybuilders). If you want to be strong and bulky with more muscle density then 5x5 with compound lifts is the way to go. Honestly I think the best method is starting out with 5x5 to get as strong and put as much mass on as your genetics will allow then transition over to hypertrophy training with higher rep schemes than 5x5 to fine tune everything. A perfect example of that is Arnold (I know he was all juiced up). He started out competing in powerlifting, built a strong foundation, then made the transition to bodybuilding.

[kirk]

I see what you did there.

Now I must quit my job, and start training 40 hours a week so that I can out lift you at Vegas Lan.

Cue the montage.

[youtube]CQvNu8LoTo0&start=25[youtube]

Haha, yeah right. Strength and muscle mass is the least of my concerns. I have no interest to be over 180 pounds, ever. I prefer athleticism and endurance to squatting 500 pounds.

My lifts are far from impressive, certainly in the lifting community. I just do it because it's, you know, healthy and stuff. I just research it for kicks. Nutrition is more fun to learn about, though.

It depends on what you're after. If you just want to look big and not be able to lift big then sarcoplasmic hypertrophy is the way to go (a large number of bodybuilders). If you want to be strong and bulky with more muscle density then 5x5 with compound lifts is the way to go. Honestly I think the best method is starting out with 5x5 to get as strong and put as much mass on as your genetics will allow then transition over to hypertrophy training with higher rep schemes than 5x5 to fine tune everything. A perfect example of that is Arnold (I know he was all juiced up). He started out competing in powerlifting, built a strong foundation, then made the transition to bodybuilding.

Meh, it's tough. Lots of people lift 5x5 and still compete without the bulky look. Powerlifting, in recent days, has been utilized as to increase strength and subsequently open up more room for heavier weights for hypertrophy training. Hence why there are routines like Layne Norton's which is a mixture of power and hypertrophy.

And I support ~5 reps to begin with, for sure. I think Rippetoe's starting strength program is win for that reason. Minimalist, plenty of rest, and heavy weights. Great for building up core strength.

[mg_]

I need a work out routine that lets me eat an obscene number of unhealthy foods, drink copious amounts of beer, and not go to the gym all while still having a six pack. THOUGHTS?

[seanality]

keyboard crunches.

[endofOne]

Meh, it's tough. Lots of people lift 5x5 and still compete without the bulky look. Powerlifting, in recent days, has been utilized as to increase strength and subsequently open up more room for heavier weights for hypertrophy training. Hence why there are routines like Layne Norton's which is a mixture of power and hypertrophy.

And I support ~5 reps to begin with, for sure. I think Rippetoe's starting strength program is win for that reason. Minimalist, plenty of rest, and heavy weights. Great for building up core strength.

About 2 years ago I followed Rippetoe's program after a 2 year hiatus from lifting. Strength went through the roof in 3 months: Bench from 100 to 205 , Squat 135 to 305, Deadlift 185 - 335 (Bench and Squat are for 3x5, DL 1x5). I got bigger but alot of that was fat from eating like a beast to keep increasing my lifts from workout to workout. His program is all about proper form to lift more weight. I couldn't do low bar squats like he instructs because my flexibility sucks. Couldn't get my arms back far enough to support the bar without feeling like I was getting tendonitis in my elbows lol

[Sears]

It depends on what you're after. If you just want to look big and not be able to lift big then sarcoplasmic hypertrophy is the way to go (a large number of bodybuilders). If you want to be strong and bulky with more muscle density then 5x5 with compound lifts is the way to go. Honestly I think the best method is starting out with 5x5 to get as strong and put as much mass on as your genetics will allow then transition over to hypertrophy training with higher rep schemes than 5x5 to fine tune everything. A perfect example of that is Arnold (I know he was all juiced up). He started out competing in powerlifting, built a strong foundation, then made the transition to bodybuilding.

It really doesn't "depend on what you're after" in the context of determining what is the most efficient conversion of heat energy, in regards to heavy weight lifting at lower reps vs lower weight lifting at higher reps.

The science is VERY clear.

It doesn't mean that people aren't going to be successful reaching their goals doing x, y, or z.

But, the science doesn't change.

Heavy lifting is not for everybody, and in no way is it a complete method of athletic training. In many cases I would argue that most bro's lifting routines probably shouldn't be considered "athletic" training at all.

Resistance training is only one part of the puzzle, but the science is clear, heavy weight/lower reps is more efficient when it comes to energy conversion.

A lot of the different "programs" that people prescribe to like religions, are just fancy ways of tricking your brain into thinking you are doing something you're not.

For instance, in The 4 Hour Body, Tim Ferris makes the argument that if you eat his modified paleo diet from his book, that you'll lose fat, because "calories don't matter". He concludes this by saying that when he uses the diet, "he has never had to count his calories. So, that means the whole calories thing is just a myth!"

In reality, when people pick up his book, and eat his strict slow-carb diet. All they are doing is taking a short cut to a caloric deficit. No, they don't have to count and cut calories, because they are only availing themselves food that make it incredibly difficult reach a caloric surplus.

He got it totally wrong. Calories (energy in vs energy out) are ALL that matter in weight loss/gain.

You could achieve the same weight loss results as one could on the slow-carb diet, eating only twinkles, as long as you are operating at a caloric deficit.

The same thing is true for all of the different training regimins. The science NEVER changes. But, tricking your mind into believing this routine is better, or that routine is better, is incredibly effective.

For this, see placebo. Which is incredibly powerful.

[Rambizzle]

Sean, you lost the weight because you found a way to be at a caloric deficit for a long period of time.

Nothing more, nothing less.

Lifting heavy (5x5) is always going to be more efficient when it comes to perserving lean body mass while on a caloric deficit, and increasing lean body mass while on a caloric surplus.

The science is all there and the facts are the facts.

However, the most important thing for people who want to make changes in their life like you did, is finding something that can be replicated day after day, so that the lifestyle change is consistent and long term. This is always going to vary depending on a individual's physical abilities and personality. There is no good or bad, only different.

But, when we are talking about the science behind which is a more efficient method of training (5x5 vs high reps), the facts are clear and the 5x5 bro's always win by default.

did you more less just agree with me?

[scorch-]

or you could play sports and have fun instead of lifting weights so that you look good for your boyfriend.

[kirk]

I need a work out routine that lets me eat an obscene number of unhealthy foods, drink copious amounts of beer, and not go to the gym all while still having a six pack. THOUGHTS?

Lift weights + that lifestyle = powerlifting. Have fun deadlifting 700 pounds bro. But, you know, looking like a slob while doing it. But you can look like a slob who deadlifts 300 pounds or a slob who deadlifts 700 pounds. You decide!

Or, of course, IIFYM. Cutting on beer, Pop-Tarts, and cupcakes.

About 2 years ago I followed Rippetoe's program after a 2 year hiatus from lifting. Strength went through the roof in 3 months: Bench from 100 to 205 , Squat 135 to 305, Deadlift 185 - 335 (Bench and Squat are for 3x5, DL 1x5). I got bigger but alot of that was fat from eating like a beast to keep increasing my lifts from workout to workout. His program is all about proper form to lift more weight. I couldn't do low bar squats like he instructs because my flexibility sucks. Couldn't get my arms back far enough to support the bar without feeling like I was getting tendonitis in my elbows lol

It's a great routine. People, maybe especially beginners, get it in their head that they have to be in the gym for at least an hour to make progress. This routine is the opposite, and it's amazing at what it sets out to do for beginners. You can spend 30 minutes in the gym 3x per week with this routine and make the greatest beginner gains possible.

Kevin Gardner, take note.

It really doesn't "depend on what you're after" in the context of determining what is the most efficient conversion of heat energy, in regards to heavy weight lifting at lower reps vs lower weight lifting at higher reps.

Lol @ 4 hour body. All those diet schemes are so fucking dumb, and people keep eating them up.

6 meals per day, high GI vs. low GI, no carbs after 8:42 pm est., eating every 2-3 hours, insulin spikes. Every diet in some form or another just uses these worthless topics to mask the truth: calories in, calories out.

or you could play sports and have fun instead of lifting weights so that you look good for your boyfriend.

Who said lifting weights isn't fun? I mean, I guess if I couldn't deadlift my own bodyweight then it wouldn't be fun for me either.

Come at me, bro.

[Stamp]

I may be a young lifter, but this sounds a little easy.
Try 50 pushups,50 situps,50 dips, 50 bent over rows, 50 chin ups or pullups, 50 squats, 50, wide pushups for chest muscles, and repeat the cycle.
At my teams football workouts we do various circuits: Tricept circuits, abb circuits-mostly, and leg circuits(full of 25 squats, 25 lunges, 25 squat jumps, and 25 1 legged squats)

Glad to see someone in America is getting off their ass and doing some pushups.

[kirk]

I may be a young lifter, but this sounds a little easy.
Try 50 pushups,50 situps,50 dips, 50 bent over rows, 50 chin ups or pullups, 50 squats, 50, wide pushups for chest muscles, and repeat the cycle.
At my teams football workouts we do various circuits: Tricept circuits, abb circuits-mostly, and leg circuits(full of 25 squats, 25 lunges, 25 squat jumps, and 25 1 legged squats)

Glad to see someone in America is getting off their ass and doing some pushups.

Tell your football coach to get his head out of his ass and do anaerobic workouts that will actually increase strength, bro. That all sounds like fun cardio, but it isn't doing dick for your strength compared to what you COULD be doing.

Lift some heavy weights if you want to be able to manhandle people in a physical sport.

[Stamp]

I will give you our agenda.....

1.Stretch 2. Insanity Warmup (speed, and everything, the full 30 minutes)
3. Workout- Monday, Thursday is cleans,floor press,dips,lat pulls,power jumps, box jumps, push press, close hand bench, bent over rows, sumari dead lifts. Tuesday and Friday- squat, reg bench, 1 legged squats, lat pulls, some weird shoulder press, pullups, walking lunges, shoulder circuit
4. Core, On every other day, 30 exercises and we do 20 minutes of hell with only 1 minutes break. 6 inches, planks, scissors from 6 inch postion, then move left leg in small circles then right, then work out way back down, then legs off the ground above the kne sit ups, right over left, left over right etc.. and another one is where we add weight to all these then we get a partner and throw our legs from 6inches up abouve our head to out partner and he throws them to the ground and we do middle, left, right and thats 1. Tons more though.

[Stamp]

We were ranked #1 workout program in Shelby County and like #3 in Tennessee.. Our workout coach was asked to assist Nick Saban at Alabama last year.

[Stamp]

But I'm really interested in a career in physical fitness, trainer, health specialist etc.
Excites me!

[kirk]

What unnecessarily high volume. I count about ~9 lifts per day, 4 days per week, we'll call it 3 sets per lift, so you're looking at 36 exercises per week with 108 sets total? Are you joking? That's a fuckton for high school kids who are probably new to actual lifting. Deadlifts + cleans on Monday, squats + one-legged squats + lunges on Tuesday? And repeat that twice per week? Floor press on Mondays then standard bench press on Tuesdays? Repeat that twice per week? The fuck is this shit. The only people who should be doing shit like that are those who have been training for years and have lowered their recovery time, or people doing steroids. If you're going to try and make your own routine, just refer to proven routines as general guidelines. Brb hitting legs two days in a row for four days total. Brb hitting chest two days in a row for four days total. And you seem to be doing that for every muscle group.

Tell your coach to do a routine that caters to actual strength rather than high volume routines which look fancy because you hit each muscle at every angle which, in reality, does jack shit extra. For you kids, you have no reason to do anything except for bench press, squat, deadlift, military press, barbell rows, and pullups. That's pretty much it. Once you stop seeing linear progression, you can look at routines that are more catered to intermediate strength gain.

Remember: just because it's difficult doesn't mean it's smart.

[Stamp]

Like it's serperated in Power days and Strength. I may have wrote some down on the wrong day. We use to have 10 sets 3 times but as the year has progressed we do 3 sets of 5 with higher weights. I have gained 20 lbs in pure muscle so I can't complain at all.

[kirk]

Like it's serperated in Power days and Strength. I may have wrote some down on the wrong day. We use to have 10 sets 3 times but as the year has progressed we do 3 sets of 5 with higher weights. I have gained 20 lbs in pure muscle so I can't complain at all.

The routine is still shitty as all hell. It looks like something a personal trainer at the YMCA would construct, and it neglects one of the most basic premises of weight training when it comes to a beginner: proper rest.

Gained 20 pounds of pure muscle in what amount of time? How long have you been training?

[Sears]

holy shit that's way overkill (and counter-productive) for high school kids.

http://amzn.com/0736079637

[Stamp]

Started in November

[Stamp]

Like all of this past from January to september it was freshman working with freshman and learning technique. And now we workout with the varsity. We don't do all that but we do 7 things a day and switch those general ideas in and out

[kirk]

I hate to break it to you, but the most amount of muscle you could gain since November 1 would be around 6 pounds. If you do everything correct, meaning diet and training, then you can HOPE to gain 2 pounds of muscle per month for your FIRST year of lifting. Every year after that, divide the number in half.

It is physiologically impossible for you to have gained 20 pounds in anything less than ~10 months. Genetically impossible. There is absolutely zero way. Even with the help of steroids, you couldn't do 20 pounds in 3 months of lifting.

[Stamp]

Well by the grace of god I gained 18.2 pounds since the end of my season in SePtember but started lifting in nov. it could have been fat but all I know is I was scronmmey. And now I'm very very ripped for a 15 year old. Putting 2 fourth five pound weights on the loop on my waist and doing 12 pullups. My bench went up 30 pounds and my equated sky rocked

[Stamp]

It's not my first year dude. It's like my 3rd. I was one of those guys who hit the public gym everyday in 8th grade and at my house and it wasn't simple shit. I came in with experience but the one thing I didn't know of was power cleans

[jigsawww]

alex kirk is getting trolled so hard right now.

[kirk]

No. It was a mixture of fat, water, and muscle. If you gained 20 pounds, I wouldn't be surprised if half of that was short-term gain in water weight which will be with you so long as you're eating a caloric surplus. The rest would be a split between muscle and fat. Again, assuming you do everything perfectly.

It's not your third year of experienced lifting. Maybe your third year of knowing what weights are and dabbling in them here and there, but not your third year of lifting with a proper routine and steady strength progression. And if it were your third year of actual weight lifting, you wouldn't be able to gain more than 6 pounds in a year. Maybe a little more given the whole puberty thing, but for argument's sake probably no more than around 15 pounds in a year.

First year of lifting = 20-25 pound gain in muscle.
Second year of lifting = 10 - 12.5 pound gain in muscle.
Third year of lifting = 5 - 7 pound gain in muscle.
Fourth year of lifting = 2 - 3 pound gain in muscle.
Every year after that = nothing noticeable. You will hit your genetic potential soon if you have not already, and will need to use steroids if you intend to gain noticeable mass ever again.

alex kirk is getting trolled so hard right now.

Little Stamper and I talk about training somewhat regularly. I doubt he'd purposely troll me about it

[Sears]

[Stamp]

Well. I still have a 6 pack. Nuffff said I guess. But in December I only had 17% bodi fat. We tested. But my bro taught me squats and bench like I would do tons of situs and pushups. Curl bar. The 2 sets of ten with the heaviest I could

[Stamp]

I weighed 120.4 in August and September and threw November. I was always wondering why I couldn't gain fickong weight. Then all the sudden last week 138.8

[kirk]

Well. I still have a 6 pack. Nuffff said I guess. But in December I only had 17% bodi fat. We tested. But my bro taught me squats and bench like I would do tons of situs and pushups. Curl bar. The 2 sets of ten with the heaviest I could

17% is a good amount of body fat for people who are athletic...you don't see abs until 10% body fat.

And determining body fat is highly inaccurate unless it's from rather advanced methods, like hydrostatic methods or a bod pod.

I weighed 120.4 in August and September and threw November. I was always wondering why I couldn't gain fickong weight. Then all the sudden last week 138.8

Water weight. Sudden and drastic weight gain is always water weight.

[Stamp]

Well damnit no muscle gain.? Well I've had Abbs ever since 7th grade and we did the dunk take method or whatever

[kirk]

Well damnit no muscle gain.? Well I've had Abbs ever since 7th grade and we did the dunk take method or whatever

There could be. But if you didn't gain for months and then all of a sudden in a matter of a week you gained a lot of weight, very little of it was muscle.

All comes down to diet. What does your diet look like?

[Sears]

Well damnit no muscle gain.? Well I've had Abbs ever since 7th grade and we did the dunk take method or whatever

Awww, puberty!

[Stamp]

I got stronger for sure if lifting more weight truly counts or are you gonna confuse me with your crazy knowledge? Uhm bench from 135 to 160 and squat from 200 to 300

[kirk]

I got stronger for sure if lifting more weight truly counts or are you gonna confuse me with your crazy knowledge? Uhm bench from 135 to 160 and squat from 200 to 300

How much do you weigh...? 300 squat? E-stats. Didn't you just say you weigh 138 and just hit puberty? I don't think you can squat over 2x BW properly under those circumstances...

Diet?

[Stamp]

139 rounded up. MOrning eggs or oatmeal with a fruit and peppers chopped. Lunch sandwich with spinach and apple chips a sweet snack a small fruit. A grain or another protein. Then before leaving school some protein shake stuff before football and something with tons of carbs then after football protein shake and cereal. And whatever parents plan for dinner. Every single day

[Stamp]

Never stated puberty. That's my max is 300.

[Stamp]

Back straight. No pad for kneck and I govpast 90 degrees

[kirk]

139 rounded up. MOrning eggs or oatmeal with a fruit and peppers chopped. Lunch sandwich with spinach and apple chips a sweet snack a small fruit. A grain or another protein. Then before leaving school some protein shake stuff before football and something with tons of carbs then after football protein shake and cereal. And whatever parents plan for dinner. Every single day

Calories? Protein?

And I doubt you can do 300 properly. I'll PayPal you $10 if you provide a video of you squatting 300 pounds ATG. With proper form the whole way.

[Stamp]

A lot and a lot lol. I'll try and see if our coach lets me video tape me. But there's a chart we doth at says certain max certain times. You know?

[Stamp]

Like myax is 300 or 295 so it's a certain amount a certain amount of times

[Rambizzle]

Like myax is 300 or 295 so it's a certain amount a certain amount of times

+$10 for the video