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Forum: Recipes 11-16-2010, 10:01 AM
Replies: 6
Views: 16,010
Posted By ALPHA_XX
sounds great, i´ll give it a try thanks man

sounds great, i´ll give it a try
thanks man
Forum: Training 11-16-2010, 10:00 AM
Replies: 2
Views: 2,894
Posted By ALPHA_XX
do more repetitions, 15-30, and rest less between...

do more repetitions, 15-30, and rest less between sets, 30-max. 60 seconds
Forum: Supplements 11-10-2010, 05:52 AM
Replies: 10
Views: 9,929
Posted By ALPHA_XX
in my opinion whey protein is actually the best...

in my opinion whey protein is actually the best and most basic supplement one can take, whether bulking or cutting.
but don´t forget to eat a lot of healty stuff icluding lean meat, fish, nuts,...
Forum: Nutrition 11-10-2010, 05:50 AM
Replies: 14
Views: 13,286
Posted By ALPHA_XX
yeahhh good to be back again ;) so: i´d...

yeahhh good to be back again ;)
so: i´d recommend you todo the following:
put oatmeal, low/non-fat milk, a big banana, some natural peanut butter and one scoop of whey protein in a blender and mix...
Forum: Training 08-17-2010, 02:35 PM
Replies: 5
Views: 3,023
Posted By ALPHA_XX
if you feel the urge to rest some more, just do...

if you feel the urge to rest some more, just do it.
i´d say 2 days of weight training should be followed by one rest day.
Forum: Nutrition 08-12-2010, 05:29 AM
Replies: 6
Views: 3,327
Posted By ALPHA_XX
here´s one of my fav snacks: water, 200g fet...

here´s one of my fav snacks:
water, 200g fet free cottage cheese, 20g whey, 40g natural peanut butter. put them all in a blender and drik it. it´s low carb, high protein, gets you some good fats...
Forum: Nutrition 08-02-2010, 09:52 AM
Replies: 1
Views: 2,124
Posted By ALPHA_XX
do you really get up in the middle of the night,...

do you really get up in the middle of the night, just to eat something ???
just get 30-50g protein right before going to bed, but make sure it´s a slow acting one like casein or cottage cheese. and...
Forum: Nutrition 07-31-2010, 10:24 AM
Replies: 1
Views: 2,429
Posted By ALPHA_XX
you should at least get 2,2g of protein per kg...

you should at least get 2,2g of protein per kg bodyweight.
carbs: it depends, wheater you get fat slowly or fast, od if you´re on a cut or a bulk. just try it out and you´ll find the riht deal....
Forum: Training 07-26-2010, 12:40 PM
Replies: 3
Views: 6,839
Posted By ALPHA_XX
i´d say that6 times a week is much too often !! ...

i´d say that6 times a week is much too often !!
3-4x would be great.
i don´t know much about you, wheter you´r a beginner or more advanced. so i´d just give you a poven plan:

mo:-squats:...
Forum: Nutrition 07-26-2010, 08:37 AM
Replies: 6
Views: 3,017
Posted By ALPHA_XX
the diet sounds pretty good, don´t worry too...

the diet sounds pretty good, don´t worry too much. just one thing: get enough veggies min. 400g a day, and make sure you get omega3, for exymple in salmon or take fish oil caps. it´d be good to...
Forum: Nutrition 07-17-2010, 06:57 AM
Replies: 3
Views: 3,144
Posted By ALPHA_XX
gaining one poun per week is too much. one pound...

gaining one poun per week is too much. one pound every month is good. but one pund per week will just make you fat.
Forum: Member Photos 07-14-2010, 10:07 AM
Replies: 7
Views: 13,491
Posted By ALPHA_XX
your progress is cleary vivible, thumbs up !!!;) ...

your progress is cleary vivible, thumbs up !!!;)
i´d recomend you to keep on cutting, ´cuz if you´d start a bulk now, you will regret it in some 2-3moths and you´ll be thinking, thtat you should...
Forum: Training 07-14-2010, 10:02 AM
Replies: 3
Views: 2,020
Posted By ALPHA_XX
so my internet works again ;) as the guys...

so my internet works again ;)
as the guys already said, it´s better to have at least one good meal before working out. but if you´re unable to achive that, have a shake of 2cups of coffe, 5-10g...
Forum: Training 06-19-2010, 02:39 PM
Replies: 3
Views: 6,581
Posted By ALPHA_XX
what´s the problem ?? your abs look slightly...

what´s the problem ??
your abs look slightly different so what ? as long as they aren´t covered by a fat belly just be happy ;)
Forum: Training 05-26-2010, 12:59 PM
Replies: 3
Views: 2,533
Posted By ALPHA_XX
make sure you eat healthy, good food. if you...

make sure you eat healthy, good food. if you don´r gain too much fat, there´s no prob about it !
Forum: Training 05-22-2010, 09:56 AM
Replies: 8
Views: 3,937
Posted By ALPHA_XX
for example: day1: chest, shoulders, tris ...

for example:
day1: chest, shoulders, tris
day2: legs, abs
day2: back, bis, abs (optional)
Forum: Training 05-10-2010, 12:40 PM
Replies: 4
Views: 2,932
Posted By ALPHA_XX
your routine is quite fine, but reduce biceps and...

your routine is quite fine, but reduce biceps and triceps and do just one exercise for bis and one for tris. do legst alone. cancel lat puls and do regular pulups. instead of let puls you can do...
Forum: Supplements 05-08-2010, 05:41 PM
Replies: 3
Views: 2,814
Posted By ALPHA_XX
wehy protein is a good choice, its the best...

wehy protein is a good choice, its the best protein after workouts. but don´t forget: supplements are only useful, if the rest of your nutrition is clean, healthy and suited to body building
Forum: Training 05-08-2010, 05:37 PM
Replies: 4
Views: 2,932
Posted By ALPHA_XX
no problemdue to the lenght, a forum lives from...

no problemdue to the lenght, a forum lives from posts ;)
everybody reacts different of a certain workoute routine, so if you really want to find YOUR ideal split, you gotta try things. if you are...
Forum: Member Photos 05-05-2010, 10:26 AM
Replies: 17
Views: 15,148
Posted By ALPHA_XX
not bad my friend. it makes a HUGE difference....

not bad my friend. it makes a HUGE difference. good work, keep it up !!
you´re cutting ??
Forum: Training 04-29-2010, 10:02 AM
Replies: 4
Views: 3,105
Posted By ALPHA_XX
ok thanks a lot, but in some 2-3 weeks i´ll...

ok thanks a lot, but in some 2-3 weeks i´ll start a cut
Forum: Training 04-29-2010, 07:13 AM
Replies: 4
Views: 3,105
Posted By ALPHA_XX
yes, it´s a bodybuilding routine. do you think i...

yes, it´s a bodybuilding routine. do you think i should leave out some exercises ?
Forum: Training 04-28-2010, 06:20 AM
Replies: 4
Views: 3,105
Posted By ALPHA_XX
Check out my workout routine

hey guys,
i´ll start to cut in 2 or 3 weeks and i´d be very happy if i had my routine checked by you before starting the cut.
so here what´s up:

monday: chest, shoulders, tris
-incline...
Forum: Member Introductions 04-17-2010, 01:44 AM
Replies: 2
Views: 2,766
Posted By ALPHA_XX
hey Lasse, good to have you and greets from...

hey Lasse,
good to have you and greets from your southern neighbor ;)
Forum: Nutrition 04-07-2010, 07:16 AM
Replies: 8
Views: 6,053
Posted By ALPHA_XX
make sure to get some good fats from walnuts and...

make sure to get some good fats from walnuts and salmon, since they will support you reaching your goal !!
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