NPR33

Well brewed black coffee with no sugar or milk is the ducks nuts. Get on it.

This is my daily diet at the moment. Aiming for 7% bodyfat currently 103kg 8% bodyfat. 3500 calories 50/30/20 pro/carbs/fats 1kg chicken 250g steak 250g rice 100g oats 400g green veggies 2 eggs 140g whey protein 6 fish oil tabs

Home brand oats Woolworths generic basmati rice home brand soda water frozen berries Soda water Coke Zero tupperware when its on special Thats about all I buy from the supermarket, the rest is fresh from proper food markets.

Waste of space.

You're honestly wasting your money on the majority of these supplements. They are just expensive stimulants, and are all pretty much the same. I keep a tub of the Bulk Nurtrient pre workout caps in my bag and down them only if I'm feeling really flat, the caffeine and B vitamins do give a good energy boost. At $39 bucks for 120 tabs they will last me 6 months.

Bullshit. Drink 3 litres of full cream milk a day on top of your normal meals per day. Then do the 'super squats' program. Look for it on google.

Forget cardio only, you'll lose as much money as fat. BAD IDEA search for PTC beginners program, do it 3 times a week 4-6 small meals per day, protein source (chicken, tuna, beef, etc) and either salad or veggies each meal. Some oats in the morning. Drop the booze, junk food and processed shit. Do cardio occasionally if you want to.

Post up a video from the side of your squatting. You'll probably be using poor form.

I had another username back then but I remember the old meets at Megamart near chaddy. Back when i had an S15 and weighed about 78kg!

Back from injuries and new job irritaions. Looking to post some decent number in powerlifting this year. Hoping for a 230kg+ raw squat, 250kg with knee wraps. 150kg paused bench in a comp 300kg deadlift at the CAPO comp in December.

6" 1' 108kg naked in the morning after a piss

Get your diet right. Minimum 2 grams of protein per kg of bodyweight per day, ideally 3-4. 5-6 smalls meals per day, veggies or salad in each meal, also some natural carbs like sweet potato, some pasta or something. Train basic compound movements. Squat, Bench press, deadlift, rows, dips, chins.

Give more attention to your legs and back. You clearly work chest/arms/shoulders a lot. You can already see your shoulders are starting to round forward. You're going well, but correct your imbalances or you'll get injuries, not be mention look stupid with big arms/chest bu no back or legs.

squat - heavy 5's front squat - heavy 3's good mornings - 6-8's not too heavy, feel the pull in your hammies. All you need.

1. Get a physio who has a clue. If the dont lift weights dont use them. 2. Find out exactly what is wrong with your back. A detailed description of the injury. 3. Learn how to squat and deadlift properly and do both often. 4. If you cant squat or dead properly do mobility work until you can. I've done my back a few times and have a few compressed discs and pinched nerves. Sitting on the couch doing nothing is honestly the worst thing for it. My back feels at its abosolute best about 9pm on a friday after heavy deadlifts, good mornings and reverse hypers.