mmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm

>>80808

>not getting enough iron to run both heads

Lol just be well hydrated that shit's normal

next achievement: do 40 pushups while maintaining a rock hard boner.

>>80880

OP here.

Goal. Fucking. Set.

I'm willing to bet that everything covered in that book could be found for free online. I don't want to say it was a dumb move, because at the very least you're making a movie in a good direction, but still, you could've saved yourself some dough.

lmao of all the fitness books in the world, out of ALL the instructors

>>80782
You've posted dumb shit in every thread now- feel free to stop

>>80831
Yes, yes I am

>>80831
>>80782
retards DYEL confirmed

Beer belly doesnt exist. Its just normal fat. Alcohol can mess with your metabolism in a way that it causes you to get fat.

>>80782
I'd like everyone to welcome back the sultan of shallow squats, the baron of broscience, and of course, the internet argument king. Don't try to talk to him because you'll probably have a logical fallacy in your post and he'll be sure to point it out and fully dismiss whatever you have to say.

GOTTA STOKE DAT METABOLIC FIRE RIGHT BRO?

It's really hard for me to believe that you are as strong as you say you are when I see this shit from you all the time. I guess some people succeed despite themselves.

Lol my squats are not ass to grass
There is nothing wrong with squatting to depth. Bouncing your ass of your heels will cause damage but there is nothing wrong with a controlled squat to depth
http://www.youtube.com/watch?v=pq8f0Uk87no

>>80789
same could be said about every aspect on every argument ever, nothing is 100%.
>>80790
and that is totally fine for you and I don't care. We have come along way from shitnspewing one is false and other true, both arguably better and I think preferential .
>>80792
I thought you did when you argued so much in its favor.
However, control means nothing, you'll still have x weight on your knees.
Even at body weight they have a lot of stress.
But, you can do it and avoid injury if you're smart about it.

>>80794
But I'm very involved in the sport of powerlifting and knee problems are incredibly rare. I don't know anyone that's had a reconstructed knee. I play a lot of Australian football and injuries are very commonplace. Same with most other sports yet I don't see faggots coming into every running, sports, cycling thread and bitching about how they will be in a wheelchair in later life. Get a grip

>>80792
It looks like your chest goes below your knees in your squats.

That's a damn impressive sumo squgoodeadmorningatlift.

>>80823
You call the whole of Australia "limited survey"?

>>80822
I have a very short torso, it's the only way that I can squat to depth. My stance is by no means wide either. It's the stance that you'll find most raw squatters use. Take a look at Malanichev, Jamie Lewis, Balaeyv, Konstantinovs or the vast majority of raw record holders and you'll see. In fact, I can only think of one person with a world record in the squat that squats with a close stance and that's Pozdeev

>>80707
no

nb

aaaa snap

>>80783
lol

>>80771
See a doctor.

>>80771
you have a winged scapula

your arms are hairy as fuck.

>>80767
thats enough

>>80767
Where are you going to me man? I'll be in Gozo in two weeks
We could meet up and go lifting :v

Low body fat and power lifting, I dunno. I never got these threads because each body is different and ends up looking different

You could probably get that body in a year with solid dieting and a good hypertrophy routine. Clean bulk for 9 months and cut for 3.

>>80725
http://www.leangains.com/2011/01/client-update.html

"petter"

>>80725
Only using free weights as well, but dieting will be a huge part of it.

You can do bodyweight stuff

>>80111
Starting Strength 3rd Edition - Mark Rippetoe
http://fs07n3.sendspace.com/dl/6c2dd1a5d5939f42cf0965962010b8e1/516576f645c0abca/a4etga/Starting%20Strength%20-%20Rippetoe%2C%20Mark.pdf

bump

any verm gambetta books.

cant find them

http://pirateproxy.net/torrent/8234537/TTC_-_Essentials_of_Strength_Training

this any good

http://7chan.org/fit/res/2059.html

So, I posted some things in this thread above. I also have posted about 80% of the shit in the 7Chan thread I just linked. A lot of the stuff you guys are requesting, like Juggernaut Method 2.0 and a small handful of others are all there.

There's just so much shit that I've posted there that it's easier for me to just link to that thread than to make a list of all the links from my MediaFire account. Also, sorry about my Carb Backloading and Carb Nite Solution links dying. I got hit with several DMCA notices over it and MediaFire removed them.

Weight loss is basically 1lb = 3500 calories.
It is recommended you only lose 1-2 /week.
Each diet is different, but the proportions are 35-65% carbs, 15-25% protein, the rest fat.
Go to eatthismuch.com and roughly determine your caloric range.
As far as diet, that's your own venture, but ill post mine.

>breakfast

Greek yogurt
orange/grapefruit
1cup of oatmeal
coffee
bagel/ peanut butter toast x2

>midday

fruit
almonds

Comment too long. Click here to view the full text.

I've gone from 173 to 146 in roughly 2 months with this diet (5'9"). It's very low calorie (my range is 1600), but you offset it by having cheat days 2 times a week. With this diet, I almost never find myself hungry nor full. All the nutritional info is guestimated, and for the sake of simplicity, I don't count celery into the equation, since it seems like you burn it all by simply chewing it.

>Breakfast – 6:30am

2 Sticks of Celery & ½ Cucumbers
-- 25 Calories, 1g Protein, 5g Carbs, 0g Fat, 2.5g Sugar
1 Tbsp. Peanut Butter & ½ Banana Sandwich on 1 Slice of Whole Wheat Bread
-- 265 Calories, 8g Protein, 38g Carbs, 9g Fat (1.3g Sat. Fat), 13.5g Sugar
Total: 290 Calories, 9g Protein, 43g Carbs, 9g Fat, 16g Sugar

>Mid-Morning – 10:00am

2 Sticks of Celery
-- 0 Calories, 0g Protein, 0g Carbs, 0g Fat, 0g Sugar
½ Banana
-- 60 Calories, 0.5g Protein, 16g Carbs, 0g Fat, 9g Sugar
Total: 60 Calories, 0.5g Protein, 16g Carbs, 0g Fat, 9g Sugar

Comment too long. Click here to view the full text.

>>80690
Sleep is a huge part of it. Take some melatonin if you must, but try and get 9 hours a night. Eat a lot of animal meat and sweet potatoes and milk. Those are your three main sources of energy. Beef/pork/fish/poultry + sweet potatoes + milk. Green, leafy, veggies on the side and some fruit for snacks. Eat all fucking day and lift like a madman. Squats and deadlifts are your two primary lifts. Next is bench, bent over row, overhead press, and widegrip pullups. Do weighted chin ups too. GET HUGE

Try starting of with reg park program

Phase One


Back squat 5x5
Bench press 5x5
Deadlift 5x5
45-degree back extension 3x10

Rest 3-5 minutes between the last 3 sets of each exercise.

Train three days per week for three months.

Once I week I Would add in chinups,ohp and dips.

>>80668

At age 17 I decided to play a season of football. I got my ass smacked around pretty good.

I decided that I wasn't going to tolerate the same shit happening with rugby, and got heavy into strength training. Long story, I gained 20lbs in 3 months, squat hit 315, and I won man of the match like every damn game. It was fucking awesome. If people cared about rugby at my school I bet I would have gotten laid.

You should seriously get on a 5x5 program and start drinking shitloads of milk. It's so cliche at this point that people think they need something more complicated. They don't. Your squat strength will directly correlate to your rugby awesomeness.

P.S. Rugby is a wicked sport. You will have much fun and make bros for life. I commend you on your decision to play. If you're in North America, I wouldn't worry to much about skill or size or whatever. Fresh meat for the grinder is the priority of any club in this gridiron dominated world.

>>80737
What sort of 5x5 program did you do ?

>>80690
Sleep is essential to muscle growth