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[TheFatOne]

So GAF I have a question that is going to be hard to answer, but I just need a ballpark figure. I want to set a goal of 1 pullup. Right now I'm just too overweight/not strong enough to do a pullup. I want to set that as my goal, but I'm not sure what a realistic time frame for that would be. At the moment I weigh 275lbs(Started at 323). When do you think I would be able to do one pullup? Is a year from now a realistic goal? BTW here are my current stats

Squat- 215 3x5
Bench- 135 3x5
Deadlift 265 1x5
Overhead Press- 110 3x5
Power Cleans - 105 5x3

For whatever reason my bench has started to really pick up recently. I think I could do 145 3x5 right now. Today I went to the gym and 135 felt too light. I wish I would have kept better records of the weight I started at.

Edit: This week I'm starting over in a sense. I am going to keep much better track of the weight, and I actually start incrementing the weight correctly. For a while I was just scared of moving the weight up even when it was light.

 

[A27_StarWolf]

FitnessGAFFFFFFFFFFFFFFFFFFFFFFFFFFF

I'm really bummed out. I'm in very good shape, all around. I just can't seem to meet a goal of mine.

I'd really like to tone my abs more.

The problem is that my genetics pretty much make me burn fat slower, and its harder to put on muscle.

I'm working out when I can, doing crossfit, correctly, and ultimate frisbee (lots of running) once to twice a week.

I'm mainly looking to alter my diet to allow me to reach my goals, suggestions?

 

[Cooter]

So GAF I have a question that is going to be hard to answer, but I just need a ballpark figure. I want to set a goal of 1 pullup. Right now I'm just too overweight/not strong enough to do a pullup. I want to set that as my goal, but I'm not sure what a realistic time frame for that would be. At the moment I weigh 275lbs(Started at 323). When do you think I would be able to do one pullup? Is a year from now a realistic goal? BTW here are my current stats

Squat- 215 3x5
Bench- 135 3x5
Deadlift 265 1x5
Overhead Press- 110 3x5
Power Cleans - 105 5x3

For whatever reason my bench has started to really pick up recently. I think I could do 145 3x5 right now. Today I went to the gym and 135 felt too light. I wish I would have kept better records of the weight I started at.

Edit: This week I'm starting over in a sense. I am going to keep much better track of the weight, and I actually start incrementing the weight correctly. For a while I was just scared of moving the weight up even when it was light.

Probably when you get to around 200 but it's hard to say with the limited information. Keep working and do assisted for now.

FitnessGAFFFFFFFFFFFFFFFFFFFFFFFFFFF

I'm really bummed out. I'm in very good shape, all around. I just can't seem to meet a goal of mine.

I'd really like to tone my abs more.

The problem is that my genetics pretty much make me burn fat slower, and its harder to put on muscle.

I'm working out when I can, doing crossfit, correctly, and ultimate frisbee (lots of running) once to twice a week.

I'm mainly looking to alter my diet to allow me to reach my goals, suggestions?

Low calories and mostly protein and fats. I can give you numbers if you tell me your weight.

 

[A27_StarWolf]

Low calories and mostly protein and fats. I can give you numbers if you tell me your weight.

163, 6 feet tall.

 

[cuevas. PhD.]

163, 6 feet tall.

Damn you should be ripped at that weight, what do your lifts look like?

 

[Cooter]

163, 6 feet tall.

Well that's pretty thin for that weight but if you want to drop body fat I would consume about 2,000 calories a day. 200 g's of protein and under 100 g's of carbs. Don't worry about the fats just avoid transfat. Stick to that and be disciplined and you will lose fat. I'd suggest putting on some muscle first before you start cutting but to each their own.

 

[lenovox1]

You'll never look like either one.

So much tea spilling in this place. . .

But, seriously, Ryan Reynolds does a lot of cardio (like kickboxing) and Pilates. Try those things for a few weeks. In fact, I think everyone can work a day or two of Pilates in their existing routines (I'm a huge fan of Pilates, if you couldn't tell).

 

[A27_StarWolf]

Damn you should be ripped at that weight, what do your lifts look like?

I told you, I"m a slow gainer, and slow builder.

I have doctors and trainers tell me "I'm deceptively strong"

My cousin (crossfit gym owner and trainer) has my numbers I don't have them with me.)

Off the top of my head...

I know I can dead lift 250, I can back squat about 190-200, Clean and Jerk 150... probably higher on that one, I don't remember.

The frustrating thing is I want to get rid of this tiny bit of body fat, so I can actually, look, ripped.

Well that's pretty thin for that weight but if you want to drop body fat I would consume about 2,000 calories a day. 200 g's of protein and under 100 g's of carbs. Don't worry about the fats just avoid transfat. Stick to that and be disciplined and you will lose fat. I'd suggest putting on some muscle first before you start cutting but to each their own.

I wouldn't say I'm terribly thin... I'm not trying to lose weight, just fat, while gaining muscle.

 

[Cooter]

I told you, I"m a slow gainer, and slow builder.
I wouldn't say I'm terribly thin... I'm not trying to lose weight, just fat, while gaining muscle.

That's nearly impossible. I would focus on one or the other. In theory you can gain muscle while losing fat but it will be an incredibly slow process.

 

[A27_StarWolf]

That's nearly impossible. I would focus on one or the other. In theory you can gain muscle while losing fat but it will be an incredibly slow process.

Why is it impossible?

Id like to lose the weight so I can see my abs then go back to gaining.

 

[Cooter]

Why is it impossible?

You need a calorie surplus to gain muscle and a calorie deficit to lose fat.

 

[A27_StarWolf]

You need a calorie surplus to gain muscle and a calorie deficit to lose fat.

Alright, so what is the next best step.

 

[Cooter]

Alright, so what is the next best step.

It depends what you want. If you want those abs to show try and lose fat. If you want to put the abs on hold and gain muscle then eat. Probably about 3500 calories a day with 250 g's of protein, and 400-500 g's of carbs. Lift as heavy as you can and you should put on muscle. It doesn't happen overnight so be patient.

 

[A27_StarWolf]

It depends what you want. If you want those abs to show try and lose fat. If you want to put the abs on hold abd gain muscle then eat. Probably about 3500 calories a day with 250 g's of protein, and 400-500 g's of carbs. Lift as heavy as you can and you should put on muscle. It doesn't happen overnight so be patient.

id rather get the abs first

 

[kylej]

id rather get the abs first

Yes but your abs will disappear when you start building muscle, because you have to eat at a caloric surplus to build muscle. Fat around the stomach is the first thing gained and the last to go in a male.

If I were you I'd start bulking like crazy right now, put on some mass, then cut as summer grows near.

 

[lenovox1]

Alright, so what is the next best step.

Like cooter says, keep doing what you're doing now to maintain as much as you can, but change your diet.

Or you can just go with his other option above ^, and gain muscle. What body type are you looking for, BTW? Just general fitness and a six pack?

 

[A27_StarWolf]

Yes but your abs will disappear when you start building muscle, because you have to eat at a caloric surplus to build muscle. Fat around the stomach is the first thing gained and the last to go in a male.

If I were you I'd start bulking like crazy right now, put on some mass, then cut as summer grows near.

Thanks Kyle, I don't have the ability to do it crazy right now because I'm mad busy with college.

The schedule is.

Crossfit Tuesday

Crossfit Thursday

Frisbee Wednesday and Thursday

Crossfit Saturday.

The goal is athletic and six pack, yeah. Muscular but not like LOOK AT MAH MUSCLES

 

[Petrie]

Yes but your abs will disappear when you start building muscle, because you have to eat at a caloric surplus to build muscle. Fat around the stomach is the first thing gained and the last to go in a male.

If I were you I'd start bulking like crazy right now, put on some mass, then cut as summer grows near.

This, if you want to build more muscle you should focus on that first, as getting "abs" will only slow your overall progress.

Thanks Kyle, I don't have the ability to do it crazy right now because I'm mad busy with college.

The schedule is.

Crossfit Tuesday

Crossfit Thursday

Frisbee Wednesday and Thursday

Crossfit Saturday.

The goal is athletic and six pack, yeah. Muscular but not like LOOK AT MAH MUSCLES

Eat more. What is your diet like? You say you're a hardgainer but I bet you just aren't eating enough.

 

[Draft]

Thanks Kyle, I don't have the ability to do it crazy right now because I'm mad busy with college.

The schedule is.

Crossfit Tuesday

Crossfit Thursday

Frisbee Wednesday and Thursday

Crossfit Saturday.

The goal is athletic and six pack, yeah. Muscular but not like LOOK AT MAH MUSCLES

Just keep doing xfit, eat paleo zone, play your frisbee game, and very soon you'll attain that lean, vascular, shaved xfit look.

 

[deadbeef]

Abs (and the effort to maintain them) are over-rated. I prefer a sensible diet and lifestyle that lets me enjoy life's small pleasures like birthday cake and ice cream and not counting everything that goes into my mouth, and just being in reasonable shape.

In before "I eat ice cream and I'm ripped!"

 

[A27_StarWolf]

This, if you want to build more muscle you should focus on that first, as getting "abs" will only slow your overall progress.




Eat more. What is your diet like? You say you're a hardgainer but I bet you just aren't eating enough.

limited because of funds, college, lol.

More or less.

Chicken
Wheat bread
Dried Fruits, Nuts
Beef Jerky
Apples
Pears
Chobani Greek Yogurt.
Skim Milk
Farmers eggs
Green Beans
Peppers and Onion mix
Oatmeal
Salad
Water (lol)
Wheat Bread
Peanut butter
Real Jam
Oranges
occasional pasta (whole wheat)
cheese
Ramen Noodles, but just the noodles, no seasoning
If I have any red meats on occasion, its quality Hamburger, or Steak, rarely Ham.

I'll occasionally have to buy lunch and its almost always a whole wheat sub, turkey, chicken if possible, otherwise roast beef, loaded with veggies.

and I've got my favorite protein powder ever:

I can change up the fruits and veggies to anything I want pretty much .

 

[lenovox1]

The goal is athletic and six pack, yeah. Muscular but not like LOOK AT MAH MUSCLES

By what you described, I'm picturing male catalog model. At your height and weight I assume you have a 40"-ish chest and a 32"-ish waist. You're about at where you want to be, aesthetically (whether you can see it in the mirror or not).

What Draft said will keep you on the right track. Just keep up the good work, watch what you eat, and you should eventually get there. It just takes a little time.

I can change up the fruits and veggies to anything I want pretty much .

What, no tuna fish?

Abs (and the effort to maintain them) are over-rated. I prefer a sensible diet and lifestyle that lets me enjoy life's small pleasures like birthday cake and ice cream and not counting everything that goes into my mouth, and just being in reasonable shape.

In before "I eat ice cream and I'm ripped!"

I agree. Every person's body, lifestyle, diet, etc. are different. Having abs shouldn't really be the end all be all unless you're a fitness model or a personal trainer. And if you're one of those two things, work on your abs as much as you'd like.

 

[Jason's Ultimatum]

Damn you should be ripped at that weight, what do your lifts look like?

Like me!

 

[Petrie]

FOOD STUFF

Need to know what you eat on an average day, not just the foods you eat. Also, way too many carbs for someone trying to look like that. No more subs, no pasta, no ramen, no more bread (even if it is wheat, it is still shitty). Those things will keep you from getting the body you say you want.

Also, don't be afraid of red meat. That stuff is fuel for your muscles man. It's all those carbs that are killing you. That and the jam.

 

[A27_StarWolf]

Need to know what you eat on an average day, not just the foods you eat. Also, way too many carbs for someone trying to look like that. No more subs, no pasta, no ramen, no more bread (even if it is wheat, it is still shitty). Those things will keep you from getting the body you say you want.

Also, don't be afraid of red meat. That stuff is fuel for your muscles man. It's all those carbs that are killing you.

I can cut back, oh also, turkey cold cuts too.

I won't lie there are times when I need it for a quick meal, again, college, and if I'm super busy I don't get to work out as much during the week.

I try to go breakfast, snack, lunch, snack, dinner, snack

breakfast: 3 eggs, chobani greet yogurt, milk, some nuts,

lunch: turkey sandwich, melted cheese, milk, fruit

Dinner: Chicken breast, pepper onion mix, Milk, ramen, again just the noodles, no seasoning, mixed in

probably typical, it varies, and the snacks are pretty much one block, its a rough block system.

 

[Petrie]

I can cut back, oh also, turkey cold cuts too.

I won't lie there are times when I need it for a quick meal, again, college, and if I'm super busy I don't get to work out as much during the week.

I try to go breakfast, snack, lunch, snack, dinner, snack

breakfast: 3 eggs, chobani greet yogurt, milk, some nuts,

lunch: turkey sandwich, melted cheese, milk, fruit

Dinner: Chicken breast, pepper onion mix, Milk, ramen, again just the noodles, no seasoning, mixed in

probably typical, it varies, and the snacks are pretty much one block, its a rough block system.

Well, you aren't a hardgainer from that, you just aren't eating enough. However if you want cut up abs, you need to stop eating ramen and sandwiches, and get more protein in there. Know what Ryan Reynolds doesn't get to eat? Bread and pasta, and if you want to be cut like him, you can't either.

And the seasoning isn't the bad part of ramen.

 

[Cooter]

I can cut back, oh also, turkey cold cuts too.

I won't lie there are times when I need it for a quick meal, again, college, and if I'm super busy I don't get to work out as much during the week.

I try to go breakfast, snack, lunch, snack, dinner, snack

breakfast: 3 eggs, chobani greet yogurt, milk, some nuts,

lunch: turkey sandwich, melted cheese, milk, fruit

Dinner: Chicken breast, pepper onion mix, Milk, ramen, again just the noodles, no seasoning, mixed in

probably typical, it varies, and the snacks are pretty much one block, its a rough block system.

From the looks of it you need more protein and less carbs. Drop the sandwiches and noodles. Fruit is ok but small amounts and if you are really serious about shedding fat then drop that too. Basically meat, cheese, eggs, green veggies, and some sort of fiber. I use bran cereal. Trust me on this, you don't want to forget your 30 g's of fiber. Just don't do it.

EDIT: Got me Petrie

 

[A27_StarWolf]

My dinner:

1/4 lb hamburger, 4oz chicken breast, light cheese, light bbq sause, onions and peppers mix.

all thanks to my new George Foreman! A knockout meal every time!

 

[Cooter]

My dinner:

1/4 lb hamburger, 4oz chicken breast, light cheese, light bbq sause, onions and peppers mix.

all thanks to my new George Foreman! A knockout meal every time!

Perfect! That meal x4 will get you there.

 

[A27_StarWolf]

Perfect! That meal x4 will get you there.

... a day I hope... I think I might be able to manage 3 meals like that, possibly 2.5

 

[Cooter]

... a day I hope... I think I might be able to manage 3 meals like that, possibly 2.5

That would work with a protein shake thrown in.

 

[grumble]

... a day I hope... I think I might be able to manage 3 meals like that, possibly 2.5

Start with three times a day. After a couple of weeks, add in a fourth meal.

If not, then make up any extra calories with dairy, since it's cheap, nutritious and easy.

 

[A27_StarWolf]

Money is a tad tight, so I know adding a fourth meal won't happen, I'll do my best though!

Question, what is your opinion on the concept of a "cheat meal" like once every two weeks to confuse the metabolism and make it work faster?

 

[Cooter]

Money is a tad tight, so I know adding a fourth meal won't happen, I'll do my best though!

Question, what is your opinion on the concept of a "cheat meal" like once every two weeks to confuse the metabolism and make it work faster?

I think cheat meals are the key to maintaining consistently. You have to enjoy the things you love in life.

 

[A27_StarWolf]

I think cheat meals are the key to maintaining consistently. You have to enjoy the things you love in life.

It makes them taste so much better as well.

 

[Petrie]

It makes them taste so much better as well.

Yes, you can have pasta or bread once every few weeks, but not daily.

 

[Cooter]

It makes them taste so much better as well.

Without question. A nice pizza with ice cream afterwords after a week of strict dieting and heavy lifting is like being on top of the world.

 

[cuevas. PhD.]

Money is a tad tight, so I know adding a fourth meal won't happen, I'll do my best though!

Question, what is your opinion on the concept of a "cheat meal" like once every two weeks to confuse the metabolism and make it work faster?

What has been said but a cheat meal won't change your metabolism.

 

[Mr.City]

limited because of funds, college, lol.

More or less.

Chicken
Wheat bread
Dried Fruits, Nuts
Beef Jerky
Apples
Pears
Chobani Greek Yogurt.
Skim Milk
Farmers eggs
Green Beans
Peppers and Onion mix
Oatmeal
Salad
Water (lol)
Wheat Bread
Peanut butter
Real Jam
Oranges
occasional pasta (whole wheat)
cheese
Ramen Noodles, but just the noodles, no seasoning
If I have any red meats on occasion, its quality Hamburger, or Steak, rarely Ham.

I'll occasionally have to buy lunch and its almost always a whole wheat sub, turkey, chicken if possible, otherwise roast beef, loaded with veggies.

and I've got my favorite protein powder ever:

I can change up the fruits and veggies to anything I want pretty much .

So, do you know how dieting works? You have to continue to eat a deficit overtime. Varying on your source, you calculate a calorie intake necessary to sustain your weight and then you subtract from that. Macros are determined by lifestyle ( more active = more carbs) and bodyweight/ lbm. If you're not losing weight, then you're eating too much. There are other things to be take into account, such as diet breaks and refeeds.

As for your slow gaining, judging by your menu, meal list, and bodyweight of 163 at a height of over 6 feet means you don't know what big eating is.

Petrie, what are all the carbs going away if he's crosfitting 3x a week and playing frisbee twice a week? What doesn't the Green Lantern get to eat bread or pasta? Surely, there's nothing magical about carbs, is there?

 

[Petrie]

Petrie, what are all the carbs going away if he's crosfitting 3x a week and playing frisbee twice a week? What doesn't the Green Lantern get to eat bread or pasta? Surely, there's nothing magical about carbs, is there?

I suppose I more mean he needs to replace all those carbs with more protein, as he is not getting enough protein. And Reynolds has discussed his diet for those roles and it is definitely very lean on carbs.

 

[lenovox1]

So, do you know how dieting works? You have to continue to eat a deficit overtime. Varying on your source, you calculate a calorie intake necessary to sustain your weight and then you subtract from that. Macros are determined by lifestyle ( more active = more carbs) and bodyweight/ lbm. If you're not losing weight, then you're eating too much. There are other things to be take into account, such as diet breaks and refeeds.

As for your slow gaining, judging by your menu, meal list, and bodyweight of 163 at a height of over 6 feet means you don't know what big eating is.

Petrie, what are all the carbs going away if he's crosfitting 3x a week and playing frisbee twice a week? What doesn't the Green Lantern get to eat bread or pasta? Surely, there's nothing magical about carbs, is there?

I'm not sure A27_Starwolf want to look like X-Men / Green Lantern Ryan Reynolds, but the Ryan Reynolds that's about 20 lbs. below that. (A27_Starwolf wasn't the person that originally wanted to look like Reynolds, but. . .)

For whatever it's worth, Ryan's personal trainer and personal trainer to the stars, Bobby Strom, is really big on high protein, low fat, low dairy consumption, high fiber, whole grains, whole foods.

According to his interview with the Daily Mail, Bobby had Ryan and his costar Blake Lively on a strict diet during the taping of the Green Lantern. For breakfast, he says that they'd always have steal cut oatmeal sweetened with almond milk and laced with a little but of protein powder. For lunch they'd have a really lean protein and a salad on the side. And diner wouldn't be much different than lunch.

An interview Bobby did with WebMD about Ryan's fitness routine and diet included the example of a lean Beef Bourgeois on a bed of whole grain rice. [Sidenote: Beef Bourgeois is a great example, because you can make a good one with a can of tomato sauce, half a cup of red wine, carrots, celery, and a half a block of cream cheese.]

But my point was, Bobby would never approve of bread unless it was whole grain and bakery made. And he probably wouldn't improve of pasta. He prefers rice. Oh and taping days on an action movie set are very long and strenuous, so they'd need all those carbs to make it through.

 

[abuC]

I can cut back, oh also, turkey cold cuts too.

I won't lie there are times when I need it for a quick meal, again, college, and if I'm super busy I don't get to work out as much during the week.

I try to go breakfast, snack, lunch, snack, dinner, snack

breakfast: 3 eggs, chobani greet yogurt, milk, some nuts,

lunch: turkey sandwich, melted cheese, milk, fruit

Dinner: Chicken breast, pepper onion mix, Milk, ramen, again just the noodles, no seasoning, mixed in

probably typical, it varies, and the snacks are pretty much one block, its a rough block system.

Here's what I ate pretty much every day for a full year:

Pre Gym Breakfast 1 -
Bowl of Oats + Protein shake

After gym Breakfast 2 -
4-6 scrambled eggs, turkey bacon, whole wheat toast.

Lunch -
Salad, Turkey or chicken wrap, Protein Shake.

Pre-dinner snack -
Two beef burritos (No cheese)

Dinner -
Steak or Chicken + salad + whatever else, sometimes I'd cheat as well


Snack
Two Peanut butter and jelly sandwiches + Greek Yogurt + Protein shake

I was eating around 4500-5000 calories a day and I managed to lose 15lbs. During that time, I went to the gym 6 days a week, and often did things twice in a week. If you want to put on any amount of muscle you have to eat, and I don't even consider what I was doing eating big either.

 

[Mr.City]

I'm not sure A27_Starwolf want to look like X-Men / Green Lantern Ryan Reynolds, but the Ryan Reynolds that's about 20 lbs. below that. (A27_Starwolf wasn't the person that originally wanted to look like Reynolds, but. . .)

For whatever it's worth, Ryan's personal trainer and personal trainer to the stars, Bobby Strom, is really big on high protein, low fat, low dairy consumption, high fiber, whole grains, whole foods.

According to his interview with the Daily Mail, Bobby had Ryan and his costar Blake Lively on a strict diet during the taping of the Green Lantern. For breakfast, he says that they'd always have steal cut oatmeal sweetened with almond milk and laced with a little but of protein powder. For lunch they'd have a really lean protein and a salad on the side. And diner wouldn't be much different than lunch.

An interview Bobby did with WebMD about Ryan's fitness routine and diet included the example of a lean Beef Bourgeois on a bed of whole grain rice. [Sidenote: Beef Bourgeois is a great example, because you can make a good one with a can of tomato sauce, half a cup of red wine, carrots, celery, and a half a block of cream cheese.]

But my point was, Bobby would never approve of bread unless it was whole grain and bakery made. And he probably wouldn't improve of pasta. He prefers rice. Oh and taping days on an action movie set are very long and strenuous, so they'd need all those carbs to make it through.

But the question is why? What makes rice better than bread or pasta?

 

[Draft]

Money is a tad tight, so I know adding a fourth meal won't happen, I'll do my best though!

Question, what is your opinion on the concept of a "cheat meal" like once every two weeks to confuse the metabolism and make it work faster?

Muscle confusions is scientifically proven to be the most effective way to get strong and ripped. I'm sure metabolism confusion would also be very effective.

 

[cuevas. PhD.]

Muscle confusions is scientifically proven to be the most effective way to get strong and ripped. I'm sure metabolism confusion would also be very effective.

Drafts got jokes!

 

[Cheeto]

Yes, you can have pasta or bread once every few weeks, but not daily.

I eat entirely too much pasta.

 

[Vilix]

Muscle confusions is scientifically proven to be the most effective way to get strong and ripped. I'm sure metabolism confusion would also be very effective.

That's what I'm hearing as well.

 

[lenovox1]

But the question is why? What makes rice better than bread or pasta?

Well, I can only assume based on the little I've read about him, but Strom seems to have a very naturalistic, whole foods mindset. If you eat a carb, he wants it to be minimally processed.

I'll explain this poorly, but on top of that the more you grind up a carb, the more surface you expose, and the faster your blood sugar raises. It doesn't matter much if something like a pasta was made with a whole grain or a white flour, you're body is going to process that pasta faster than it would rice, for example.

 

[MjFrancis]

When I first saw this I thought "damn, I need quads like that!" Fully clothed it wouldn't look funny, either, it just wouldn't cooperate with a pair of skinny jeans. Which is a win-win.

I've tried it with 95 lbs and while they're not necessarily easy to do, I wasn't feeling or seeing any physical response with them whatsoever. Figured there are better ways to work abs and moved on.

You were doing the dumbbell side bends with a single 95lbs dumbbell and not two, correct? If you use two then the second one acts as a counterweight and minimizes the movement's effectiveness. Like using your other foot to push yourself up on a step-up. If you already know this, just disregard.

Abs (and the effort to maintain them) are over-rated. I prefer a sensible diet and lifestyle that lets me enjoy life's small pleasures like birthday cake and ice cream and not counting everything that goes into my mouth, and just being in reasonable shape.

In before "I eat ice cream and I'm ripped!"

Since you're begging for it to be said, I eat ice cream one pint at a time. It's how I keep my four-pack from becoming a six-pack, lol. That and the microbrews. So I suppose we're in complete and full agreement. I train hard and eat clean 90% of the time but I'm not past enjoying the finer pleasures of life and screwing off for that last 10%.

all thanks to my new George Foreman! A knockout meal every time!

The George Foreman grill is the appliance of kings. I'd give up my blenders before I surrendered my George Foreman.

 

[cuevas. PhD.]

Lol Francis I see people doing them with two dumbells all the time, I mean just think for a second people.