**Marcus's HIT Dungeon**

[AllKindsOGains]

Chest Today

Hammer Strength Incline Press
-3 warm up sets
-2 working sets to failure, 3 drops each

Incline Dumbell Press
-1 feel set
-2 working sets-1 set with 3 rest pauses, the other 2 forced, 1 neg (asked someone to spot me on second one)

Fly Machine
-2 feel sets
-2 working sets, 3 drops each one

Decline Cable Flyes
-1 feel set
-2 working sets, 1 with 4 drops, 1 with 2 rest pauses and 1 drop

The guy who was spotting me asked me what kind of preworkout I use because I was going with so much intensity. Felt amazing

[marcus300]

What the fuk do I have to gain from lying to you? I am being dead. fuking. honest. I will lay out my entire days worth of eating if you want me to. I swear to CHRIST. But believe what you want bra

HERE:
Wakeup: 2-300 cal protein bar (depends on brand)
Gym
Post Workout: 226 g fat free cottage cheese, 2 protein shakes (120 cal each) 4 rice cakes at 40 cals each, 2 60 cal yogurts
Work: 4 protein bars over an 8 hour shift (all at 300 cals)
After Work: 4 oatmeal packets at 100 cals each, 2 protein shakes
4 eggs at 70 cals a piece (280 total there)
226 g cottage cheese, 1 protein shake
3 rice cakes, 2 yogurts
1 apple, 85 g carrots

Hour later:
Repeat everything from last meal, literally, save for no apple and no eggs

Bed

HONEST TO GOD. COUNT THAT SHIT UP
226 g of cottage cheese is 160 cals
Attachment 154411

And there is your problem your diet, drop all the shakes and protein bars and eat some dame food man. Have you read this thread in total? there is no substance to your diet. Please read the thread where I talk about food

[Mp859]

Thanks Marcus

[AllKindsOGains]

And there is your problem your diet, drop all the shakes and protein bars and eat some dame food man. Have you read this thread in total? there is no substance to your diet. Please read the thread where I talk about food

I would explode if I ate solid food for 100% of my calories man! Seriously, I go to bed looking like I'm on gh

[hawk14dl]

That's why most spread their intake over 7-8 meals.

I don't really mind the food gut. I only eat 3 times a day, usually 3500 calories.

[marcus300]

I would explode if I ate solid food for 100% of my calories man! Seriously, I go to bed looking like I'm on gh

Yes explode in size !!!!

There is no substance to your diet in-between your shakes and protein bars. Learn to eat some food and add shakes as supplements to add further cals if need be but at 160lbs you don't need shakes or protein bars you can easily maintain and bulk on just solid food. Learn to over eat, learn how to stretch your stomach learn to eat food because that's the ONLY way your going to maintain any kind of size and gains. If you carry on eating like a 160lb man you will stay like one learn to eat like a 180lbs man and eat eat eat.

[marcus300]

That's why most spread their intake over 7-8 meals.

I don't really mind the food gut. I only eat 3 times a day, usually 3500 calories.

Correct eat throughout the day 7 meals at least, stick with basic eating plans what have worked for decades.

[marcus300]

Legs today

leg extension
3 warm up sets
1 working set to failure plus 2 rest pause

lying leg curls
2 feel sets
1 working set to failure plus 2 rest pause

V squat
2 feel sets
1 working set to failure plus 2 drops

squat
2 sets to the floor hit failure around 8 reps

standing calves
2 feel sets
1 working set plus 3 drops

seated calves
2 working sets to failure

[marcus300]

I would explode if I ate solid food for 100% of my calories man! Seriously, I go to bed looking like I'm on gh

I'm trying to give you an edge and tools to use to help you achieve your goals. Now we have spoken in the past in private and from our conversation you want serious gains now if your happy with your gains and current development then carry on doing what your doing If not yyou need to change things up. All the best

[marcus300]

I would explode if I ate solid food for 100% of my calories man! Seriously, I go to bed looking like I'm on gh

I'm trying to give you an edge and tools to use to help you achieve your goals. Now we have spoken in the past in private and from our conversation you want serious gains now if your happy with your gains and current development then carry on doing what your doing If not yyou need to change things up. All the best

[kelkel]

I would explode if I ate solid food for 100% of my calories man! Seriously, I go to bed looking like I'm on gh

I'm no one to talk to about diet, but where is the chicken, fish, red meats, eggs, rice, etc? You need food man, not protein bars.

[AllKindsOGains]

I'm no one to talk to about diet, but where is the chicken, fish, red meats, eggs, rice, etc? You need food man, not protein bars.

4 eggs a day, and I do not have the time to cook all that shit. My roomates got pissed at me for being in the kitchen all damn day, and I didn't like it either. Take a look at the pic on the previous page, that is solid food. Powders go into the oatmeal and cottage cheese

[AllKindsOGains]

I'm trying to give you an edge and tools to use to help you achieve your goals. Now we have spoken in the past in private and from our conversation you want serious gains now if your happy with your gains and current development then carry on doing what your doing If not yyou need to change things up. All the best

You're right, and I'm willing to do whatever it takes. Is cottage cheese, oatmeal, eggs, apples, carrots, and yogurt not solid food? I eat all that shit. Also with my protein bars, I eat them every two hours at work. I do not have time to eat meals there. I work a grave shift at a gas station and am the only one on shift. Protein bars are convenient, easy, and work.

[clarky.]

11-22-2014, 10:58 am

fvcking mad man i'll tape them at the end of jan then that will be 8wks.

[DCI]

Back tonight for me. Tired but pushed on as work was mental didnt get a lunch break so had to eat my two meals in one go it was a task lol.

So did:

Wide grip lat pull down as a warm up with pull ups. Nice pump with streching.

Then t bar rows was weak on this due to being tired id say. But did two heavy sets and one drop back was pumping was nice.

Then rack pulls actually did heavy on these but low reps for 2 control sets. Then one drop was in bits.

Then single rows two heavy sets was sore.

Yates style on lat pull down for heavy set and to finish.

The hypers to finish

[almostgone]

You're right, and I'm willing to do whatever it takes. Is cottage cheese, oatmeal, eggs, apples, carrots, and yogurt not solid food? I eat all that shit. Also with my protein bars, I eat them every two hours at work. I do not have time to eat meals there. I work a grave shift at a gas station and am the only one on shift. Protein bars are convenient, easy, and work.

I REALLY think you will be much farther towards your goals if you would calm down, take a deep breath, and read back through what Marcus, Kel, and the others have posted. Your diet is really lacking in meat based proteins.
Protein powders and bars are a great supplements to a diet, but they are just that....supplements. I also work third shift and the majority of the night I'm literally jumping through my own ass...either on breakdowns, troubleshooting dies, or machining to replenish items for the tool crib. However, I find time to down flank steak or chicken, and asparagus or broccoli, red potato or rice. For snacks, possibly almonds or a couple ounces of plain shredded wheat. Try to limit your shakes to pre and post workout, and maybe a shake if you wake up during your normal sleep hours or if you just plain out are going to miss a meal.
Whole food gives you a lot that you just can't supplement in, IMO. For example, meat is a good source of creatine, so why would I just go buy creatine and skip the steak?
You're young and have got a great opportunity to make some real advancement if you establish a proper diet. You have a huge headstart already and at an age that you can make some real progress.
Also, I know you say you don't have time to cook, but that is part of the sacrifice w/ this lifestyle....you MAKE time to do it.

[AllKindsOGains]

I REALLY think you will be much farther towards your goals if you would calm down, take a deep breath, and read back through what Marcus, Kel, and the others have posted. Your diet is really lacking in meat based proteins.
Protein powders and bars are a great supplements to a diet, but they are just that....supplements. I also work third shift and the majority of the night I'm literally jumping through my own ass...either on breakdowns, troubleshooting dies, or machining to replenish items for the tool crib. However, I find time to down flank steak or chicken, and asparagus or broccoli, red potato or rice. For snacks, possibly almonds or a couple ounces of plain shredded wheat. Try to limit your shakes to pre and post workout, and maybe a shake if you wake up during your normal sleep hours or if you just plain out are going to miss a meal.
Whole food gives you a lot that you just can't supplement in, IMO. For example, meat is a good source of creatine, so why would I just go buy creatine and skip the steak?
You're young and have got a great opportunity to make some real advancement if you establish a proper diet. You have a huge headstart already and at an age that you can make some real progress.
Also, I know you say you don't have time to cook, but that is part of the sacrifice w/ this lifestyle....you MAKE time to do it.

I really appreciate what you guys are saying, and believe me I take that into consideration. But complete protein is complete protein, is it not? I supplement with creatine, and even if you ate red meat, it would take like 6 steaks a day to get what you can from one scoop of a $10 supplement. My whole point with this is, I know that I have to eat food, and I do. BELIEVE ME. My question is, why is it so taboo for someone who is dedicated and passionate about his goals to use things that will help them achieve them (eg. Cialis, or peptides, or whatever). I totally get the gear point, and I am not going to start that for a few years being as how it can do some real hormonal damage. And other things can as well, I know. But if something does no harm if used correctly and can help me to achieve something, why is it just out of the question with you guys? I am 19, not a little kid naïve about all of these things. That's the whole idea behind these forums; it's a resource so I can use these things safely and effectively. I hope you guys can at least consider this. It's not like I am not making progress. I mean take a look at this.

I LOVE what I am doing, more than anything in the world, and want to optimize it. Not have you guys give me something that will do it for me. Does that make sense?

[almostgone]

I really appreciate what you guys are saying, and believe me I take that into consideration. But complete protein is complete protein, is it not? I supplement with creatine, and even if you ate red meat, it would take like 6 steaks a day to get what you can from one scoop of a $10 supplement. My whole point with this is, I know that I have to eat food, and I do. BELIEVE ME. My question is, why is it so taboo for someone who is dedicated and passionate about his goals to use things that will help them achieve them (eg. Cialis, or peptides, or whatever). I totally get the gear point, and I am not going to start that for a few years being as how it can do some real hormonal damage. And other things can as well, I know. But if something does no harm if used correctly and can help me to achieve something, why is it just out of the question with you guys? I am 19, not a little kid naïve about all of these things. That's the whole idea behind these forums; it's a resource so I can use these things safely and effectively. I hope you guys can at least consider this. It's not like I am not making progress. I mean take a look at this.

I LOVE what I am doing, more than anything in the world, and want to optimize it. Not have you guys give me something that will do it for me. Does that make sense?

Absolutely. But if you added together the years of experience of the people that are advising you to look to your diet, I would think the advice would carry some weight with you..no??
The point is you're missing a trick by not at least trying to assimilate the information being offered.
I'd venture to say that most of the people in here have tried using supplements and "quickie" meals to get their nutrition and I'd also wager that most, if not all, found it to be a hindrance rather than a help.
You have a great start with your current build. Don't let p!ss poor nutrition cut away at potential gains.

[marcus300]

I really appreciate what you guys are saying, and believe me I take that into consideration. But complete protein is complete protein, is it not? I supplement with creatine, and even if you ate red meat, it would take like 6 steaks a day to get what you can from one scoop of a $10 supplement. My whole point with this is, I know that I have to eat food, and I do. BELIEVE ME. My question is, why is it so taboo for someone who is dedicated and passionate about his goals to use things that will help them achieve them (eg. Cialis, or peptides, or whatever). I totally get the gear point, and I am not going to start that for a few years being as how it can do some real hormonal damage. And other things can as well, I know. But if something does no harm if used correctly and can help me to achieve something, why is it just out of the question with you guys? I am 19, not a little kid naïve about all of these things. That's the whole idea behind these forums; it's a resource so I can use these things safely and effectively. I hope you guys can at least consider this. It's not like I am not making progress. I mean take a look at this.

I LOVE what I am doing, more than anything in the world, and want to optimize it. Not have you guys give me something that will do it for me. Does that make sense?

There is no substance to your diet in-between your shakes and protein bars. Learn to eat some food and add shakes as supplements to add further cals if need be but at 160lbs you don't need shakes or protein bars you can easily maintain and bulk on just solid food. Learn to over eat, learn how to stretch your stomach learn to eat food because that's the ONLY way your going to maintain any kind of size and gains. If you carry on eating like a 160lb man you will stay like one learn to eat like a 180lbs man and eat eat eat.

Get up earlier and make all your food for the day its that simple. I will be honest with you because I always have what ever you think your doing right your not because your body is screaming to be fed. You tell us your eating 4250 cals daily at 160lbs and your not gaining all that much what does that tell you?

Also stop looking for this magic pill/injection what is going to make you achieve your goals it doesn't matter what you take at your age what ever you will gain you will lose because your diet will not support any new muscle tissue your eating like a 160lb man you want to be bigger have more bulk then eat like you do and eat some food what will feed your body. At 19yrs old your hormones are flooding your body you need to be working with them and creating a foundation. Like Almost has stated have your pre and post workout shakes but for the rest of your meals eat food not apples, carrots and yogurt eat some meat, chicken, steak, fish, eggs and throw in some rice, potatoes, pasta and some green veg.

Ask any of the guys in here about what they are eating and how they plan their daily food intake you will see some very interesting similarities. You want to be 180lbs start eating like one then establish a new calorie intake and maintain it. Then if you want to be 200lbs it starts all over again.

[Dpyle]

This is today at a glance for me. I have several shakes per day but only to flavor the 1 cup of oats I mix in it. I'm on a time crunch at work myself so I've found a way to have a complete meal in about 5 minutes. Today I will have 4 meals while at work 2 of those will consist of 6 eggs washed down with an oat shake. One will be 8 oz beef roast with 8 oz potatoes, and the last will be another 8oz roast with an oat shake.

As far as cooking time goes the eggs took about 10-15 minutes to cook and the roast and potatoes cooked in the slow cooker while I slept.

There are ways around every issue you just have to find them. For me it was similar to yours, time was a factor. My breaks don't give me the time I need to eat the eggs and oats both, so I eats the eggs and drink my oats, it cut the time needed to eat in half. This isn't the most ideal diet, but it's helped me pack about 30lbs on my frame over the last year and a half or so.

[almostgone]

^^^ good example of finding a way to make a solid diet work.

[marcus300]

Back

close grip pulldowns
3 warm up sets + stretches
1 working set plus 2 drops

close grip low pulley
2 feel sets
1 working set plus 2 drops

wide grip pulldowns
1 feel set
1 working set plus 2 drops

db one arm rows
2 feel sets
1 working sets plus 2 rest pause

hyper extension
2 working sets

stayed away from the bent over rowing this session due to working legs yesterday

[DCI]

I have to agree with all the posts esp ags telling you to read the posts properly and take on board the advice

[zempey]

I you want something bad enough, you will figure out a way to attain it. If not, you will find every excuse to fail. You have been given the tools to do what is needed, it is now up to you to figure out how to make it work in your life, period.

Chest today, went pretty well, I was phuking starving the whole workout though and I think that affected my bench a bit. I ran out of my pre workout carb supplement and my homemade cereal bars, so I had a banana with my pre workout drink, it wasn't enough. I wanted to do 5x5 @ 265, got one set and only 3 on the next set so lowered it to 245 and finished off with that. Popped up the 100's on incline dumbell press pretty easy for 8 on my working set, this is good for me after a heavier than normal bench session, so I was happy with that. Overall it was good despite the hunger, my cycle is going well, did my last shot of the first week today. I really like the prop and how it hits so fast compared to the long esters, I actually feel some libido coming back. Seem to have found my t3 dose for now at 37.5mcg, 50 mcg gave me a violent headache. Legs tomorrow then a couple big dinners to load up the calories over the holidays and back at it for shoulders on boxing day.

[AllKindsOGains]

I have to agree with all the posts esp ags telling you to read the posts properly and take on board the advice

DCI, you straight up called me a liar. I'll take the advice from these guys, but that was some serious bulshit.

[AllKindsOGains]

There is no substance to your diet in-between your shakes and protein bars. Learn to eat some food and add shakes as supplements to add further cals if need be but at 160lbs you don't need shakes or protein bars you can easily maintain and bulk on just solid food. Learn to over eat, learn how to stretch your stomach learn to eat food because that's the ONLY way your going to maintain any kind of size and gains. If you carry on eating like a 160lb man you will stay like one learn to eat like a 180lbs man and eat eat eat.

Get up earlier and make all your food for the day its that simple. I will be honest with you because I always have what ever you think your doing right your not because your body is screaming to be fed. You tell us your eating 4250 cals daily at 160lbs and your not gaining all that much what does that tell you?

Also stop looking for this magic pill/injection what is going to make you achieve your goals it doesn't matter what you take at your age what ever you will gain you will lose because your diet will not support any new muscle tissue your eating like a 160lb man you want to be bigger have more bulk then eat like you do and eat some food what will feed your body. At 19yrs old your hormones are flooding your body you need to be working with them and creating a foundation. Like Almost has stated have your pre and post workout shakes but for the rest of your meals eat food not apples, carrots and yogurt eat some meat, chicken, steak, fish, eggs and throw in some rice, potatoes, pasta and some green veg.

Ask any of the guys in here about what they are eating and how they plan their daily food intake you will see some very interesting similarities. You want to be 180lbs start eating like one then establish a new calorie intake and maintain it. Then if you want to be 200lbs it starts all over again.

I can already tell the hardest part of this 5 day split will be the rest days. I literally never take rest days, ever. I go from one muscle group to the next. This is probably why growth has been so difficult for me, because I never give myself a chance to recover. I am so used to being "tight" all the time because I never go more than two days before I hit the same muscle group, and already I am getting antsy. I am most definitely getting more intensity in my workouts with HIT, and people at the gym can see that too. I just have a really hard time not lifting every day.

[AllKindsOGains]

Marcus, from what I can tell you would suggest 3-5 exercises per muscle group, depending on what it is (eg. 3 for bis and 3 for tris, but 4 for shoulders and chest, 5 for back)?

[DCI]

DCI, you straight up called me a liar. I'll take the advice from these guys, but that was some serious bulshit.

Yeh you are cos you clearly are not eatting 4500 cals a day. Learn to read take a step back and listen to what is posted here rather than jumping up and down like a child when people point out that you are wrong in what you are doing.

Christ my friends 16 yo son has more cop on than you. No BS from me my man, as I said listen take a step back and maybe just maybe you might learn how to train eat and get big

[marcus300]

Marcus, from what I can tell you would suggest 3-5 exercises per muscle group, depending on what it is (eg. 3 for bis and 3 for tris, but 4 for shoulders and chest, 5 for back)?

I suggest 1 to 2 working sets per bodypart only, in most cases one is enough if you recruit every fiber possible by using the methods within this thread. Some muscle groups like shoulder have 3 heads which need attacking others done have so many and are smaller bodyparts.

[marcus300]

I can already tell the hardest part of this 5 day split will be the rest days. I literally never take rest days, ever. I go from one muscle group to the next. This is probably why growth has been so difficult for me, because I never give myself a chance to recover. I am so used to being "tight" all the time because I never go more than two days before I hit the same muscle group, and already I am getting antsy. I am most definitely getting more intensity in my workouts with HIT, and people at the gym can see that too. I just have a really hard time not lifting every day.

I've given you all the tools to improve and achieve your goals and my advice doesn't come from someone who regurgitates out of books or never posts pictures of himself because they look like a bag a shit. I live a bodybuilding lifestyle, I train intensely and I eat to fuel the body to achieve all my goals. My advice comes from knowledge, 30yrs experience and working with many clients its not something I copy and paste and sprout words what try and make myself look intelligent, I tell you in plain and simple terms from someone who has done it and been there. So you can search and find someone who will tell you what you want to hear or you can start learning the process of living this lifestyle. If you read the whole thread its full of tools you can apply to completely change your physique, I am 100% certain of this if you read the posts from all the guys and think about what they are all saying you will eventually turn the light switch on to progress to another level.

There is something what is consistent with nearly all your replies either in PM or in this thread and that's the words like CAN'T, DON'T HAVE TIME and a sense of negativity from your inners elf, you put obstacles in the way and the only obstacles in your way is yourself.

[clarky.]

Back and bi's for me the mora never do two muscle groups but not been to the gym for fvck knows 5-6 days maybe just been really busy so the mora gym shuts at 3 then it's shut for 2 days so am going too town lol.

[AllKindsOGains]

I suggest 1 to 2 working sets per bodypart only, in most cases one is enough if you recruit every fiber possible by using the methods within this thread. Some muscle groups like shoulder have 3 heads which need attacking others done have so many and are smaller bodyparts.

I mean the number of exercises, not sets...
Also, I believe I CAN do anything that I put my mind to. I truly do not want to be sounding negative, but a lot of people here seem to think that I came into this forum not knowing a thing about bodybuilding, or nutrition, or anything, and that I have no experience at all. Just not true.

[AllKindsOGains]

Yeh you are cos you clearly are not eatting 4500 cals a day. Learn to read take a step back and listen to what is posted here rather than jumping up and down like a child when people point out that you are wrong in what you are doing.

Christ my friends 16 yo son has more cop on than you. No BS from me my man, as I said listen take a step back and maybe just maybe you might learn how to train eat and get big

Hey, wizard of wonder, I HAVE A FOOD SCALE. EVERYTHING I EAT IS WEIGHED, OR HAS A CALORIC COUNT ON THE BACK. You can not screw that up. Please reread over my diet in the previous thread if you are doubtful, and take a look at the picture I posted.

[almostgone]

Well, I'm off work until Friday night!!! Headed to catch up on some sleep and get rested up...believe chest is next in the rotation. Looking forward to seeing what kind of damage Kel's standing d'bell flyes will do to my pecs after the chest superset lift....I have a feeling that a nice squeeze at the top is going to be...interesting.
If "y'all" get out in the holiday insanity, be careful....especially you "lot" that drive on the wrong side of the road.

[almostgone]

Back and bi's for me the mora never do two muscle groups but not been to the gym for fvck knows 5-6 days maybe just been really busy so the mora gym shuts at 3 then it's shut for 2 days so am going too town lol.

Smash it, Clarky!! ....and the underhand grip on the wide grip pulldown vs. the overhand grip I usually use really targeted my lats differently.

[DCI]

Hey, wizard of wonder, I HAVE A FOOD SCALE. EVERYTHING I EAT IS WEIGHED, OR HAS A CALORIC COUNT ON THE BACK. You can not screw that up. Please reread over my diet in the previous thread if you are doubtful, and take a look at the picture I posted.

I saw that and it's full of nothing as kk and marcus pointed out just cos you can "weigh out food" supposedly and are not getting results you clearly aren't doing it right.

As I said re read the posts come back with a better attitude and amazingly you might not only grow muscles but you might grow as a human and be actually sincere in your thoughts.

[DCI]

Well, I'm off work until Friday night!!! Headed to catch up on some sleep and get rested up...believe chest is next in the rotation. Looking forward to seeing what kind of damage Kel's standing d'bell flyes will do to my pecs after the chest superset lift....I have a feeling that a nice squeeze at the top is going to be...interesting.
If "y'all" get out in the holiday insanity, be careful....especially you "lot" that drive on the wrong side of the road.

The correct side you mean im off for light chest session tonight fuelling up on oats cinnamon and coffee

[marcus300]

I mean the number of exercises, not sets...
Also, I believe I CAN do anything that I put my mind to. I truly do not want to be sounding negative, but a lot of people here seem to think that I came into this forum not knowing a thing about bodybuilding, or nutrition, or anything, and that I have no experience at all. Just not true.

There is no substance to your diet in-between your shakes and protein bars. Learn to eat some food and add shakes as supplements to add further cals if need be but at 160lbs you don't need shakes or protein bars you can easily maintain and bulk on just solid food. Learn to over eat, learn how to stretch your stomach learn to eat food because that's the ONLY way your going to maintain any kind of size and gains. If you carry on eating like a 160lb man you will stay like one learn to eat like a 180lbs man and eat eat eat.

Get up earlier and make all your food for the day its that simple. I will be honest with you because I always have what ever you think your doing right your not because your body is screaming to be fed. You tell us your eating 4250 cals daily at 160lbs and your not gaining all that much what does that tell you?

Also stop looking for this magic pill/injection what is going to make you achieve your goals it doesn't matter what you take at your age what ever you will gain you will lose because your diet will not support any new muscle tissue your eating like a 160lb man you want to be bigger have more bulk then eat like you do and eat some food what will feed your body. At 19yrs old your hormones are flooding your body you need to be working with them and creating a foundation. Like Almost has stated have your pre and post workout shakes but for the rest of your meals eat food not apples, carrots and yogurt eat some meat, chicken, steak, fish, eggs and throw in some rice, potatoes, pasta and some green veg.

Ask any of the guys in here about what they are eating and how they plan their daily food intake you will see some very interesting similarities. You want to be 180lbs start eating like one then establish a new calorie intake and maintain it. Then if you want to be 200lbs it starts all over again

[marcus300]

Hey, wizard of wonder, I HAVE A FOOD SCALE. EVERYTHING I EAT IS WEIGHED, OR HAS A CALORIC COUNT ON THE BACK. You can not screw that up. Please reread over my diet in the previous thread if you are doubtful, and take a look at the picture I posted.

Chill Bill and just read the whole thread and you will see the light of your errors.

[marcus300]

Back and bi's for me the mora never do two muscle groups but not been to the gym for fvck knows 5-6 days maybe just been really busy so the mora gym shuts at 3 then it's shut for 2 days so am going too town lol.

keep on it clarky boy