aight cool. just wanted to know.

and i do take fish oil. not as much as i should but i have some left. i do it some of that natural peanut butte.r i had some today on 2 rice cakes right before i worked out i have a big thing of unsalted peanuts. thanks pity.

oh and deez nuts have spread a generous amount of fats to chics that have been needy :)

Post workout nutrition is pretty important. Pre could be skipped but post shouldn't be.

ok cook. so once i do that should i just wait about an hour before i eat diner then ?

Half an hour to an hour should be fine.

ok thanks a million. just didnt want to have to much at once thats all. i have been spreading out my meals/ nutrition throughout the day pretty good, and i just didnt wany anything wasted

Go shit Monsta. :biglaugh:

thanks kane :biglaugh:

workout


ab rollers 3x12

squats

5x5 @ 315

bench

5x5 @ 315

pedley rows

5x5 @ 225

incline curls

3x10 25 pound dumbells

i did a superset of 3 excersizes put together for my shoulers. to hard to explain but this wrestling coach put me on it when i was in high school. burns the hell out of your shoulders and back

single leg press super setted with stand still lounges

3x10 dips and calf raises

27 minutes on the elliptical

3x10 squat good mornings with just 135 just wanted to do something to activate the hams a glutes a little. it was really lite

wanted to get some extra stuff in today. i was tired as hell but i figured im gonna take the next 2 days off completely.

feel better than yesterday but still sniffing and blowing my nose so i figure taking the weekend off to get better wont hurt. im happy i was able to finish the week out since i was coming down with a cold.

oh and i made sure i whipped everything down when i was done :)

after going to the gym every single day and fighting through this litle cold i managed to get back from the 2 pounds i put on that got e back to 289 and now im down to 286 on the nose. i drank a shit load of water yesterday. once i was done working out i was like thirsty the whole night so i may have lost a few ounces more. around 15 pounds lost total

nice :)