Recent content by @coleman

My goal is to gain muscle's

I am doing cardio on an empty stomach 2 times a week for 20 minutes, sometimes on rest days, sometimes on workout days. I workout 4 times a week. I am doing cardio to minimilize the fat gain (from the needed food to gain muscle's). But my question is if this is good. Because my maintenance is...

a bodybuilder

I never have used any storoids. Yes 18 pound looks good, but like I said a lot of it is fat. So when I am cutting and lose more then 10 pounds than there isn't much muscle gain left for one year of training. My goals are to gain muscle's. I think my diet is now pretty good, maby still a litle...

I think I am not gaining the amount that I could. My diet was always pretty good (clean food) but now I think it was to low on fat and carbs. So one year ago I started a better diet with more carbs/fat/protein. Since then I gained 18 pounds, but I don't no how much of that is fat. I think 5-8...

8-10 reps per set. it is just an example. But if people do 4/5 exercises and for each exercise 4 sets of 8 reps for chest/back, that's to much I think. that's my question.

How many exersies/sets do you guys do for each muscle groep? This is an exemple on how I do it: legs: 5 exercises, and each exercise 3 sets chest: 3 exercises, and each exercise 3 sets back: 3 exercises, and each exercise 3 sets shoulders: 2/3 exercises, and each exercise 3 sets triceps: 2...

day 1: brest/underarms/abs benchpress 5x5 incl benchpress 2x8-10 cable cross 2x8-10 underarm exercise 5x15 decline cruch 5x5 hanging reverse crunches 2x8-10 day 3: back/shoulders pull up 5x5 bent over row 2x8-10 small cable row 2x8-10 barbell press 5x5 sid lat's 2x8-10 shrugs 2x8-10 day 5...

protein carbs fat kcal meal 1 oatmeal 50 gram 5,5 32,5 1 165 milk 300 ml 12 18 0 120 shake 22 13 1 160 banana 1 28 0 116 omega oil total 40,5 91,5 2 561 workout meal 2 energy drink 0 55 0 221 after banana 1 28 0 116 workout shake 40 19,5 1 250 total 41 102,5 1 587...

isn't it good to vary the rountine, so not always do a mass building exercise and a isolation exercise? I do not really understand what u all meaning by doing heavy back work is enough. I always train heavy, so also with my back. but I need to train my biceps with other exercises wright, not...

how much exercise should I do for the calfs? I usually do 1, but is 2 to much? What are some good exercises for the hamstring ?

I don't make up these names myself, they come from: abcbodybuilding.com by the way it was Incline Face Forward Barbell Curls and not Incline Face Forward Dumbbell Curls http://www.abcbodybuilding.com/exercise3/inclinefaceforewardbarbellcurls.htm So I just change this to a standing barbell curl?

My training routine for biceps is: Incline Face Forward Dumbbell Curls, 1 x 12, 1 x 9, 1 x 6 One Arm Incline Bench Isolation Curls, 1 x 12, 1 x 9, 1 x 6 Is this a good combination? I thought they are maybe both isolation exercises (atleast the second one, I am not sure about the first one)...

2 gram. but I always thought it was 5 gram

How many gram of CEE do I have to take as 1 serving?