Adarq.org

Exactly
 

Ok then will leave it at 146 same as my squat.

this is a sack truck

That is Cool it also has replies.
It has got it
you are right i thought it was for PMs.

Thanks for the clarification

I myself like to find out the different number tests that are available out there to determine a persons athletic capability.
if anyone knows any good tests then please post them below.
i.e. Squats how much of the bodyweight they can lift.
broad jumps what does this determine.
what numbers/stats are important to know about someone to know how their body is.

there was a test post by linkenauger if you can swing and raise your legs straight out in line with your chest you have strong core if you can do 20+ pull ups you have good upper body strength, etc.

These are the types of tests i am looking for so i can do it and see how my body is.
i.e. someone says post your numbers i can post these as well.

Thanks

is maxi muscle a good whey protein powder to use?

as it will be my first time in taking any sort of supplements for my training, i will be taking one before and after workout. 0.8 grams per kilo bodyweight and 0.4 grams dextrose per kilo bodyweight.

Thanks

I was reading kelly baggetts article about the skinny-fat ectomorph article and he was discussing about the cyclical or zig-zag diets.
below is the quote.

How can you improve partitioning beyond that? You can do that by making use of a storage tank for excess nutrients known as glycogen. It accounts for 1200-2000 calories of immediate storage in the average man and you simply learn to use it to your advantage. In other words, use cyclical or zig-zag diets. You take a couple of days and briefly deplete your glycogen storage tank and burn some fat (eat lower calories and do cardio, HIT, light weightlifting etc). Then you take several days and slam your muscles with excess nutrients and direct the excess into muscle rather then fat. Then you keep repeating that process over and over. The 2 phases complement each other. The low calories increase sensitivity to he high calories. Most people can get good results with a weekly or bi-weekly cyclical plan. A 7- day cycle might consist of 5 days high calories with calories at 20 pounds per bodyweight followed by 2 days of low calories at 10-12 calories per pound of bodyweight. A 14-day cycle might consist of 10 days high calories and 4 days low.

Any opinions?

For my Protein Shake; is maximuscle a good whey protein product.

the proportions for my shake will be 0.8gram per kilo bodyweight and 0.4 grams per kilo bodyweight.

So this is my final workout routine

DAY 1, DAY 3 & DAY 5

ATG Squats
Bulgarian Split Squats
Deadlifts
Calf Raises

Clean and Press

Flat Bench Press

Bent Over Rows
Upright Rows
Pull-Over
Bicep Curls
Tricep Extensions

PullUps
Millitary Press

Hanging Leg Raises
Weighted Leg Raises
Turkish Get Ups

Thanks

P.S Lying Tricep Extensions or Dips

would it be too much if i added weighted leg raises to exercise my lower abs if not then which exercise would good to replace it with.

Thanks