>>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

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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

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>>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

>>80715
You can bench press for chess and work your core (belly) with abdominal exercices

In this page you can see what muscles you want to work out and what excercices works them
http://www.exrx.net/Lists/Directory.html

Since you wanna put on mass I recomend you start with
3x10 Dips
3x10 Incline Bench
3x8 Bench
3x8 PullOver

Since you do sports make sure you eat and sleep enough more important work on your english

>>80713
No idea bro, how long have you benn lifting?

>>80713
if you have to ask these questions chances are high that you fail miserable and shrink your balls forever.
gawd.

>>80717
Bench 3x8, dips 3x10, db flys 3x10, superior

>>80722
I dont know how this will end up working out but because I workout at home and cant really incline bench press heres my chest workout

medicine ball chest push 50 reps
bench press 4x12
dips 5x10,add 2 reps for each set when I find that easy
medicine ball pushups 1 and 2 hands on ball,100 reps each.

OP again, another problem I'm facing is in practicing this, I'm doing less and less in sets of standard pull ups. Like, my arms are all cramped and tired out and it's painful past about 7 or something. Am I meant to carry on regardless or take some time out?

WTF are you on about?

Just hold it for a Max time, 1-2 times a week. what are you going for? A back lever?

I don't know what else to say, sorry
Just work on it. You'll get better every day

>>80597

bro youre huge muscles. I followed all your advice and now i'm bigger than schwarzenegger

Achtung:

Sorry for bumping a dead thread basically. I'm the OP
Just wanted to thank everyone for helping me target the things I'v got to work on.
I have to go back to square 1, if you could call it that. Perhaps its even before square one because I definitely think I have some postural alignment problems which have been aggrivated by improper weight training.
I blame the machines and my inexact training methods. Gotta know whats going on at a kinesthetic level before you start throwing weight around improperly. Iv knotted some stuff up in my hips and lumbar spine.

Gonna check it out w/ a physio tomorrow. Family doc wasn't helpful.

Thanks for the help Cyclefag. Hopefully my labour intensive job over the summer won't fuck me up too bad. Its not OVERLY demanding, i'll just be on my feet alot.

>>80583
deadlift, legpress, ham curl

>>80688
Nah man I can do all of those excersies yet my mind has trained itself to ENTIRELY ignore parts of the body. Honestly it is amazing.

I went to a physio today and got things all figured out basically:
Although my abs are strong as shit, my inner core muscles are very weak and stretched. This imbalance is quite easy not to notice because mostly anything the inner core does, my abs will attempt to do, and if not, my back will do it.

As for lateral weaknesses, those are also found in the hips as well.
My Gluteus Medius has basically fizzled in to a small dimple on the side of my tiny ass.
This physiotherapist was excited to help me out a lot becaus most of her clients are people who are old, injured and/or stupid. Apparnetly its a novel idea to see a physio before actually getting hurt, lol.

But anyways yeah. Basically my whole life my body and mind have been making up for their own deficiencies. I can see how this leads to a downward spiral of sickliness and depression as well. And OFF BALANCE in the physical sense. For example, I've gotten in to a couple high speed accidents on Bikes and Snowboards and its probably due to these inactive muscles.

I'm going to rip the shit out of these two grossly neglected parts of my body. Once this is achieved, I'll start hitting the gym like a boss and actually seeing the gains that I know I can achieve, i"ve just been debilitated and I didn't even know it. This was definitely one of those "mind stronger than body things" because I'd push myself at the gym, notice gains but not ENOUGH. Why am I weak? BEcause of these imbalances.

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>>80689
quick losses, are you lifting? cardio? both? how much have your lifts suffered?

>>80693
i go for a 90 minute walk every night
haven't lifted in a few years but i've retained all of my muscle because i get adequate protein

pray to god don't get constipated you guys

>>80698
You can eat fibre and vegetables on a keto diet. Vegetables contain little carbs. High fibre can also reduce the total usable calories in a meal by 20%. If it's green or once had a face- you're probably good to go.
I'm a big fan of keto diets and have been 100% committed since Jan. Before then I did it intermittently. If you want muscle and strength gains you're going to have to cycle carbs correctly. I only eat carbs in the evening post training at around 8pm. It takes trial and error to work out how many carbs you need but for me I just try and eat as much as possible plus 2L of milk. I train very hard and slip in and out of keto very quickly because I'm lean. If you're fatter or don't train too hard your mileage will vary so be sensible

>>80541
lol this post

Your abdominal muscles themselves will be visible as a result of losing fat/building muscle, but more tone requires ab workouts.

>>80541
you need core or you will have injuries, just like of you work chest and no back, quads and no hams, tris and not bis. Proportion everything, and the core is called the core for a reason.

>>80687


how do you work out the cores properly?

>>80701
I like ab wheel rollouts and adding weight.
If you don't have a wheel, buy one they cost $15. If you don't want to then you can still do planks. Remember to always add weight. This is strength training not marathon training