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    help me out with some exercises

    any good exercises i can do with just 15 pounds of dumbells? my goal is to get muscle mass and definition. :) id appreciate it
  2. i gained 185 lbs using ss but I started getting a...

    i gained 185 lbs using ss but I started getting a pot belly. my brother says i should tone up first and then gain mass after (he's been weightlifting for years)
  3. 5'11 at 172lbs..should i stop ss and start cutting?

    what direction should i go? i have these pics but they're very blurry. ive been doing SS for 9 months. i'm 172lbs 5'11. i care more about my physique than i do strength. i want to have a more of a...
  4. question. for the percent solution, why in...

    question. for the percent solution, why in Workout Four do you use the same weights that you used in workout two???
  5. tracking an accurate number of C's & Ps in my meals?

    is there a way i could track how much Cals and Pros im eating in each meal? I check sites but some site has different interpretations and i just want a accurate number. (cuz i might think im taking...
  6. i have protein powder with water/milk during the...

    i have protein powder with water/milk during the day 50g of protein 710 calories and 96 g of carbs. i take this 3 times a day since this is my only source of good high protein and calories. its not...
  7. No. believe it or not, I'm not taking in as much...

    No. believe it or not, I'm not taking in as much calories as i should. i take only about 1800-2100 calories daily and about 150-200 g of protein unfortunately becuz i am unable to purchase food at...
  8. help! Is putting on weight around chest and stomach area normal for a beginner?

    I'm a beginner weight lifter doing SS for a couple of months now I'm 5'11 185lb and BMI is 25 but I'm starting to notice I'm gaining weight mostly around my stomach & chest area. I'm concerned that...
  9. Is it best to stretch before, between or after a workout?

    I'm doing heavylifting and i don't want my joints and limbs stiff afterwards so which time is better to stretch?
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    i hope it does, my neck is very slim compared...

    i hope it does, my neck is very slim compared with my body proportion. i want it more wider.
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    What are some excercises for necks?

    If you wanted to improve your neck muscles?
  12. yes, there are 115g of carbs and it has 50 g of...

    yes, there are 115g of carbs and it has 50 g of protein and 710 calories. and yes, its a weight gainer.
  13. but aren't high protein usually followed by high...

    but aren't high protein usually followed by high calories? (at least the protein I take in has high calories(. (710 to be exact)
  14. Does protein intake before bed cause you to put on fat?

    Is it good to take in protein before bed if your goal is too gain weight (in muscle mass of course..)? (My BMI is 25)

    An article suggested taking protein before bed so your body is fully nourished...
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    my elbow hurts from bench pressing .....

    my elbow hurts bad from working out on friday. i was doing ss bench presses and on the way down i was struggling to bring it back up so the weight leaned agianst my elbow and now my elbow on my right...
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    i feel you i don't have much money niether..

    i feel you i don't have much money niether..
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    Poll: on tuesdays and thursdays i do hanging leg...

    on tuesdays and thursdays i do hanging leg raises, laying leg drops w ankle weights and situps sometimes w weights.
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    yeah i always feel like skipping the workout in...

    yeah i always feel like skipping the workout in the back of mind but i just suck it up and get in the gym and do it. get that workout out of the way.
  19. mixing protein powder with milk instead of water?

    when you're trying to get more proteins? i gotta 17 g protein case but its not enough so i mix milk in instead of water. milk has about 8g so that'll be like...25 g correct? is it ok to do that?
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    quick question?

    i do ss training on monday wednesday and friday do push ups, dips and chinups and other calisthenics exercises on tuesday and thursdays. is this ok....?
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