I think alot of us know how important stretching is generally...but we are just too lazy to do foam rolling and shit because not all gyms have stuff like that...well not that I know off..maybe Fitness First?

If its foam rolling...you can get it from fitness stores..not that exp i think..after all its just compressed foam with some density....

Fitness First does not have anything like that.

However, I personally use a tennis ball instead. It hurts much more, but the good kind of hurt. Although it does help to think of naked women while foam rolling really tight areas, just to take your mind off what's going on.

I don't know what the hell is a PNF diagonal just like I don't know a lot of glamour scientific names, but I'm goin over to Pushmore on Sunday about 2PM. I'm training the trainers and coaches there. Would yu like to meet up after that/

this thread is for men only? haha. women can post?

People take clomid as BB supp? I thought it's a drug for female infertilify?

But then nipples memang got prob since beginning...not gynecomastia, just puffy...maybe it'll resolve itself if I get leaner.
Thanks but then chest and thighs slacking...calves hard to train hard coz daily activity requires me to stand/walk/climb stairs about 6 hours everyday. By the time want to train calves can't go heavy and my feet will shiver/go into clonus.

Uh, basically I spend my days in the general hospital, standing, walking everywhere, no time to sit down for at least 4 hours straight. So prolonged standing is causing me to have lower back pain, so deadlifting and BB row also gives me some problem. Saw a lot of patients in the hospital having prolapsed disc and subluxated vertebra etc spinal problems so I scared it'll happen to me so I dare not go heavy on those 2 exercises.

me too. =.=
i scared to go heavy on deadlift already. haha...
scared injured my lower back again. then gg.com

How is it done?

using tennis ball..?..normally after training my leg... i do my own sort of soft tissue work... not tennis balls....maybe i dont know their technique...i use my knuckes and elbows....

only one way to describe it...

"hurts so good"...

I like your persistence despite some hostility from certain members .

here goes

Cold Oatmeal
- Base
1.Blend up a scoop or two of protein powder with water and pour it over some Old Fashioned/Rolled Quaker Oats (or whatever brand, dun be so rigid !). Now, add some frozen berries (optional), 'I buy strawberries and freeze them'

2.Let it sit for 3-4 minutes in the fridge before chowing down

You can always tweak this recipe say if you use vanilla flavour protein, a hint of cinammon and some pan seared banana slices (use a lil butter to cook it).

or
1. In the base above, replace water with milk and put a little peanut butter as u blend it. Pour over your oats, sprinkle some toasted almond flakes(buy them from the supermarket and toast it in an over at 150C  ) or sunflower seeds or toasted chopped walnuts
2. Let it sit for 3-4 minutes before consuming.

there you have it. no more microwaving oatmeal.

Who wants some hardcore food?

1 Can of tuna, Ice Cubes, Milk. Blend

The nice thing is I stopped doing shrugs and started deadlifting more often, my traps are still growing. Plus hamstring DOMS.

...i can see some development on the shoulders ...

ok yeah_guyz, I don't wanna sound like the ******* here and I hate to tell u these. But I don;t see any difference between a year ago and now. besides slightly bigger arms in your after pics.

This is for motivation purposes and keep pounding the weights and lift the fork wisely!!

david - I find men's health abominable unless it has stuffs written by tony gentilcore, eric cressey, alwyn cosgrove, robert ros remedios & alan aragon

Gut needs some work man. Delts, Traps, Lats, Abs. I think its your training that is shi* because I've seen you post your meal and it doesn't look too bad. Time to get back to basics.

Why are you still bulking when ur bf% is so high?

@yeah Guyz : Before that ur tummy looks yucky to me, at least u look more fit now, without those fats making ur chest into boobs. I admire ur motivation over a year, Good luck!

Someone needs more cross-training .

yeah guyz - your waistline is expanding with your shoulder width. No good. Like you, I am pure endomorph as well, few months ago from now I was fat and out of shape despite the fact I lifted weights. I took the plunge, have some pictures taken, and some SUPER HONEST feedback from my training partner (can't thank him enough, that guy is a monster (strong,fast and fairly lean)).

The fact that most Former Fat Boys (FFB) or skinny-fat guys need to lose the fat first through a good diet and weight training. (If they choose to bulk first, then they typically add tons of fat, develop bad dietary habits they can't kick, and really don't build any more muscle than a clean mass plan would have achieved.) The first goal is fat loss and muscle preservation

Why can't clean your diet now ? why a month later ? I used to be like that I realize I was fat and instead of looking at my poor diet and lack of exercise, I tried to find a way to rationalize and explain my fatness. "I am too busy" , "Shopping for food and cooking is gay"

Yes, people like this are pretty good at lying to others, but they're immensely gifted at lying to themselves. Hey, you can talk all you want about getting into shape, but your sagging gut isn't getting any smaller is it? Sorry, chubby, but running your mouth isn't enough exercise to make that fat ass of yours any smaller or those puny arms any bigger.

You need to display adaptability and start now not tomorrow. not later.

Please serve this a point of motivation not a personal attack. Endomorphs let's unite and rule the world lol

David - ARE U KIDDING ME ? 2 wholemeal buns and 1 fried egg is a good meal. 1. The lack of protein 2. and they use wholemeal muffins now ? (sorry no idea , haven't been to mcdonalds for years now but they still suck)

how bout these - 4 scrambled eggs with one wholegrain toast and garnished with some cracked black peppers and salsa as condiments. Not that you gonna heed it but at least I tried huh.