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"You can't lose weight and gain muscle at the same time unless you are new to lifting/resistance training (phenomenon is known as 'newbie gains'). Just dieting and/or cardio will lead to a loss of fat and muscle in roughly equal proportions, which often leads to people being unhappy once they have lost weight, its the whole 'skinny fat' thing. Generally, what people refer to as 'toned' is a loss of bodyfat, which comes through diet and exercise. If you are looking to retain lean body mass whilst you lose (and from your post it seems like you are), you need to get your diet right - approx 1g/protien/500g lean body mass - you can work out your lean body mass online (its your weight that is not guts and fat) and undertake some form of progressive lifting programme - there are tons out there. You will also, obviously need to eat at some sort of deficit. I do this by tracking my calories on a web-based app. Others choose to guestimate and it works well for them, but I tend to overeat so it helps me to know what I'm eating. Hope that points you in the right direction. " You sound like you know what you are talking about. So (and to break into someone elses thread), is there any hope for a guy thats been the same weight since 18, I have tried all kinds of things to put on weight. I am reasonably fit and dont want to go the "unnatural" route. Sounds mad, but I would (at the age of 39), like to have a go at improving my physique. | |||
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"You can't lose weight and gain muscle at the same time unless you are new to lifting/resistance training (phenomenon is known as 'newbie gains'). Just dieting and/or cardio will lead to a loss of fat and muscle in roughly equal proportions, which often leads to people being unhappy once they have lost weight, its the whole 'skinny fat' thing. Generally, what people refer to as 'toned' is a loss of bodyfat, which comes through diet and exercise. If you are looking to retain lean body mass whilst you lose (and from your post it seems like you are), you need to get your diet right - approx 1g/protien/500g lean body mass - you can work out your lean body mass online (its your weight that is not guts and fat) and undertake some form of progressive lifting programme - there are tons out there. You will also, obviously need to eat at some sort of deficit. I do this by tracking my calories on a web-based app. Others choose to guestimate and it works well for them, but I tend to overeat so it helps me to know what I'm eating. Hope that points you in the right direction. " thanx il look in to the app as I over eat or don't eat till tea time hope at 39 yrs old Iv not left it to late in life !  | |||
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"You can't lose weight and gain muscle at the same time unless you are new to lifting/resistance training (phenomenon is known as 'newbie gains'). Just dieting and/or cardio will lead to a loss of fat and muscle in roughly equal proportions, which often leads to people being unhappy once they have lost weight, its the whole 'skinny fat' thing. Generally, what people refer to as 'toned' is a loss of bodyfat, which comes through diet and exercise. If you are looking to retain lean body mass whilst you lose (and from your post it seems like you are), you need to get your diet right - approx 1g/protien/500g lean body mass - you can work out your lean body mass online (its your weight that is not guts and fat) and undertake some form of progressive lifting programme - there are tons out there. You will also, obviously need to eat at some sort of deficit. I do this by tracking my calories on a web-based app. Others choose to guestimate and it works well for them, but I tend to overeat so it helps me to know what I'm eating. Hope that points you in the right direction. You sound like you know what you are talking about. So (and to break into someone elses thread), is there any hope for a guy thats been the same weight since 18, I have tried all kinds of things to put on weight. I am reasonably fit and dont want to go the "unnatural" route. Sounds mad, but I would (at the age of 39), like to have a go at improving my physique." Simply put: Eat, lift sleep, repeat. If you are not gaining, you are not eating enough (medical issues aside). You are whats known as a 'hard gainer'. Again, tracking calories can be useful. I gain quite nicely on 3200 cals/day, but I know some who need a hell of a lot more. The nice thing about tracking your calories is that you will then know how much you eat, in your case to maintain (assuming your weight is staying the same), then try upping your calories by 200/day for a while and see what happens. Again, if you are lifting you will need the same kind of protein intake as I mentioned above, try and get some good fats in and plenty of carbs. | |||
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"You can't lose weight and gain muscle at the same time unless you are new to lifting/resistance training (phenomenon is known as 'newbie gains'). Just dieting and/or cardio will lead to a loss of fat and muscle in roughly equal proportions, which often leads to people being unhappy once they have lost weight, its the whole 'skinny fat' thing. Generally, what people refer to as 'toned' is a loss of bodyfat, which comes through diet and exercise. If you are looking to retain lean body mass whilst you lose (and from your post it seems like you are), you need to get your diet right - approx 1g/protien/500g lean body mass - you can work out your lean body mass online (its your weight that is not guts and fat) and undertake some form of progressive lifting programme - there are tons out there. You will also, obviously need to eat at some sort of deficit. I do this by tracking my calories on a web-based app. Others choose to guestimate and it works well for them, but I tend to overeat so it helps me to know what I'm eating. Hope that points you in the right direction. thanx il look in to the app as I over eat or don't eat till tea time hope at 39 yrs old Iv not left it to late in life ! "Nah, if you look around there are plenty success stories from guys and girls older than you or me out there. The thing you have to watch as you get older is that your tendency to gain fat increases as your testosterone drops slightly, but since you are looking to lose and not gain, this shouldn't affect you yet. | |||
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" You sound like you know what you are talking about. So (and to break into someone elses thread), is there any hope for a guy thats been the same weight since 18, I have tried all kinds of things to put on weight. I am reasonably fit and dont want to go the "unnatural" route. Sounds mad, but I would (at the age of 39), like to have a go at improving my physique." It's simple. Eating more will help you gain weight. You're not putting on weight? Then sorry, you're not eating enough. You need to AT LEAST be eating 1-1.5g of Protein per 1lbs of body weight. If you weigh 150lbs then you need at least 200g of protein. Then you will need carbs, health fats, and a stable diet. Eating 6 times a day every 3 hours helps. Try starting eating 500 calories more a day for a few weeks then bump that that up another 500 in a few weeks. Supplements might help. Get a 100% pure whey protein, mix it with mill and oats and drink 2 to 3 a day. And with all of this, you need to train constantly Lots of people moan about not putting on weight but they don't eat enough nor eat the right things. I eat 3000-4000 calories a day, 200g of Protein and 400-500g of carbs daily | |||
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" You sound like you know what you are talking about. So (and to break into someone elses thread), is there any hope for a guy thats been the same weight since 18, I have tried all kinds of things to put on weight. I am reasonably fit and dont want to go the "unnatural" route. Sounds mad, but I would (at the age of 39), like to have a go at improving my physique. It's simple. Eating more will help you gain weight. You're not putting on weight? Then sorry, you're not eating enough. You need to AT LEAST be eating 1-1.5g of Protein per 1lbs of body weight. If you weigh 150lbs then you need at least 200g of protein. Then you will need carbs, health fats, and a stable diet. Eating 6 times a day every 3 hours helps. Try starting eating 500 calories more a day for a few weeks then bump that that up another 500 in a few weeks. Supplements might help. Get a 100% pure whey protein, mix it with mill and oats and drink 2 to 3 a day. And with all of this, you need to train constantly Lots of people moan about not putting on weight but they don't eat enough nor eat the right things. I eat 3000-4000 calories a day, 200g of Protein and 400-500g of carbs daily " I'd agree with this - apart from the protein requirement - most of the research I've looked at suggests that it is 1g/500g (I'm a scientist and the interchange of metric/imperial in 1g per lb fries my brain) LEAN BODY MASS (and not scale weight) is optimal, especially when gaining, where carbs are pretty important. That said, I think its probably nitpicking slightly and unless you have a kidney condition going over on protein isn't going to affect you that much. The basics are still: Eat, lift, repeat. | |||
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"bodybuilding.com has some useful info as well on diet and exercise "Agree - the only thing I find annoying is wading through the endless suppliment ads. | |||
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"bodybuilding.com has some useful info as well on diet and exercise
Agree - the only thing I find annoying is wading through the endless suppliment ads. "Yes me to on each muscle post there are some kinds of supplement ads lol. | |||
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"bodybuilding.com has some useful info as well on diet and exercise
Agree - the only thing I find annoying is wading through the endless suppliment ads. Yes me to on each muscle post there are some kinds of supplement ads lol."thanx guys I guess to get like u takes a hell off a lot commitment hope I can stick to it this time . It's my health as well Iv high blood presure dr said if I don't sort my self out I'll be on pills rest off my life . Plus I'd like to look in mirror and be happy with what I see | |||
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"bodybuilding.com has some useful info as well on diet and exercise
Agree - the only thing I find annoying is wading through the endless suppliment ads. Yes me to on each muscle post there are some kinds of supplement ads lol.thanx guys I guess to get like u takes a hell off a lot commitment hope I can stick to it this time . It's my health as well Iv high blood presure dr said if I don't sort my self out I'll be on pills rest off my life . Plus I'd like to look in mirror and be happy with what I see "Key is to do it slowly with a managable deficit so you don't feel like you are starving yourself, give up and go on a burger rampage. I'd try setting your calories to lose 1lb/week max. | |||
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"bodybuilding.com has some useful info as well on diet and exercise
Agree - the only thing I find annoying is wading through the endless suppliment ads. Yes me to on each muscle post there are some kinds of supplement ads lol.thanx guys I guess to get like u takes a hell off a lot commitment hope I can stick to it this time . It's my health as well Iv high blood presure dr said if I don't sort my self out I'll be on pills rest off my life . Plus I'd like to look in mirror and be happy with what I see
Key is to do it slowly with a managable deficit so you don't feel like you are starving yourself, give up and go on a burger rampage. I'd try setting your calories to lose 1lb/week max. "it's the shit day at work I get I comfort eat then feel guilty lol | |||
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"Simple. Just do cardio twice a week 25 mins. Sort the diet out. Give it 2 months see some progress. That's right give up the pies and chips. " they taste so good lol  | |||
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"I'm allergic to the gym. Each time I've been I get all red in the face, break out in a sweat and feel lethargic. Best avoided fella!" So your gym advice is "don't bother"? | |||
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"i think people tend to generalise on problems gaining weight ..saying we dont eat carbs ..we dont eat protein ...blah blah blah ! ...i exercise like mad trying to build up muscle but my physique never changes ....i max out on carbs and protein ...i should be the size of a barn door ! " What excercise are you doing and how many calories do you consume daily? | |||
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"Simple. Just do cardio twice a week 25 mins. Sort the diet out. Give it 2 months see some progress. That's right give up the pies and chips. " Almost right. If he doesn't want To be skinny but still wants to lose a little weight he needs Muscle. You could either do isolation work or go for strong lifts like Rows, bench, squats and deadlifts. The latter is what I prefer. Not only will build good core muscle but strength also. | |||
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"i think people tend to generalise on problems gaining weight ..saying we dont eat carbs ..we dont eat protein ...blah blah blah ! ...i exercise like mad trying to build up muscle but my physique never changes ....i max out on carbs and protein ...i should be the size of a barn door ! " are you eating the same number of calories aday and don't skip days?, pros sometimes eat up to 1000g carbs a day.. I keep mine around 500g aday. | |||
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"Simple. Just do cardio twice a week 25 mins. Sort the diet out. Give it 2 months see some progress. That's right give up the pies and chips. Almost right. If he doesn't want To be skinny but still wants to lose a little weight he needs Muscle. You could either do isolation work or go for strong lifts like Rows, bench, squats and deadlifts. The latter is what I prefer. Not only will build good core muscle but strength also. " Quite - and as I said earlier, with cardio only you will lose fat and muscle in equal proportions and I don't think that is the look OP is going for. Lifting is more or less essential to retain the muscle you have whilst on a deficit. The reason being that muscle is expensive to maintain metabolically so when you are consuming less energy than you burn, the body naturally wants to get rid of tissue that takes energy to maintain and keep its stored energy (fat) to keep you going through leaner times. By lifting (ie tearing your muscle fibres), you are telling your body that that muscle mass is nescessary to go about your daily life and so it tends to utilise fat instead. I know this is a simplified version of metabolism, but is essentially what happens. | |||
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" What excercise are you doing and how many calories do you consume daily?" i do around 50 mile a day cycling ..i try and make it high impact by cycling in difficult gears on hills and my calfs are crazy ..and my back has changed but everywhere else is no different | |||
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" What excercise are you doing and how many calories do you consume daily?" i do around 50 mile a day cycling ..i try and make it high impact by cycling in difficult gears on hills and my calfs are crazy ..and my back has changed but everywhere else is no different | |||
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"Saying that if he was 14 stone, he could close a stone and regain a stone but with pure muscle. He'd be 14 stone again but his physique would be incredibly better " True but 196lb cut would take a hell of a long time to achieve....its good to have goals though. I reckon if he is cut at 13 st, it'd take...god...5 bulk and cut cycles, good ones to do that. | |||
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"Simple. Just do cardio twice a week 25 mins. Sort the diet out. Give it 2 months see some progress. That's right give up the pies and chips. Almost right. If he doesn't want To be skinny but still wants to lose a little weight he needs Muscle. You could either do isolation work or go for strong lifts like Rows, bench, squats and deadlifts. The latter is what I prefer. Not only will build good core muscle but strength also. Quite - and as I said earlier, with cardio only you will lose fat and muscle in equal proportions and I don't think that is the look OP is going for. Lifting is more or less essential to retain the muscle you have whilst on a deficit. The reason being that muscle is expensive to maintain metabolically so when you are consuming less energy than you burn, the body naturally wants to get rid of tissue that takes energy to maintain and keep its stored energy (fat) to keep you going through leaner times. By lifting (ie tearing your muscle fibres), you are telling your body that that muscle mass is nescessary to go about your daily life and so it tends to utilise fat instead. I know this is a simplified version of metabolism, but is essentially what happens. " i never new that so what ur saying if I muscle up it will be Easyer to keep weight off ? Cause the food will feed muscle ? | |||
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" What excercise are you doing and how many calories do you consume daily? i do around 50 mile a day cycling ..i try and make it high impact by cycling in difficult gears on hills and my calfs are crazy ..and my back has changed but everywhere else is no different " Well there is be issue. Your not going to gain a physique from just cycling. Except for probably your quads If you eat 2500 calories a day and burn off 1500 through cycling then all you've ate is 1000 calories All you're doing with cycling is building fitness. If you want a physique you need to lift weights | |||
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" What excercise are you doing and how many calories do you consume daily? i do around 50 mile a day cycling ..i try and make it high impact by cycling in difficult gears on hills and my calfs are crazy ..and my back has changed but everywhere else is no different " Two problems I can see: firstly, you are probably quite well adapted muscularly to cycling so it is basically cardio for you now. secondly, I don't know what your food intake is in calories per day. It all depends on the physique you want. If you want to be bigger, you will need to eat more and if you want those gains to be muscle, you will need some kind of progressive overload. Lifting is the easiest way to do this although there are other routes which I am less familiar with (bodyweight progressions being one)... | |||
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"You can't lose weight and gain muscle at the same time unless you are new to lifting/resistance training (phenomenon is known as 'newbie gains'). Just dieting and/or cardio will lead to a loss of fat and muscle in roughly equal proportions, which often leads to people being unhappy once they have lost weight, its the whole 'skinny fat' thing. Generally, what people refer to as 'toned' is a loss of bodyfat, which comes through diet and exercise. If you are looking to retain lean body mass whilst you lose (and from your post it seems like you are), you need to get your diet right - approx 1g/protien/500g lean body mass - you can work out your lean body mass online (its your weight that is not guts and fat) and undertake some form of progressive lifting programme - there are tons out there. You will also, obviously need to eat at some sort of deficit. I do this by tracking my calories on a web-based app. Others choose to guestimate and it works well for them, but I tend to overeat so it helps me to know what I'm eating. Hope that points you in the right direction. " What about a fat bird that wants to lose weight and get toned? | |||
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"You can't lose weight and gain muscle at the same time unless you are new to lifting/resistance training (phenomenon is known as 'newbie gains'). Just dieting and/or cardio will lead to a loss of fat and muscle in roughly equal proportions, which often leads to people being unhappy once they have lost weight, its the whole 'skinny fat' thing. Generally, what people refer to as 'toned' is a loss of bodyfat, which comes through diet and exercise. If you are looking to retain lean body mass whilst you lose (and from your post it seems like you are), you need to get your diet right - approx 1g/protien/500g lean body mass - you can work out your lean body mass online (its your weight that is not guts and fat) and undertake some form of progressive lifting programme - there are tons out there. You will also, obviously need to eat at some sort of deficit. I do this by tracking my calories on a web-based app. Others choose to guestimate and it works well for them, but I tend to overeat so it helps me to know what I'm eating. Hope that points you in the right direction. What about a fat bird that wants to lose weight and get toned? " The advice remains much the same - there are loads of women who have literally transformed themselves with the help of a smile deficit and lifting. Its just trying to convince them that lifting won't make them bulky that seems to be the perpetual battle. | |||
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"Throwing my hat into the ring, maybe someone could advise me too. I'm 59, need to lose some weight, around 1.5 - 2 stones ideally. But a gym is "out" for numerous reasons. I cannot do any weights as I am limited to lifting no more than 30 lbs. Due to arthritis in my knees and one hip, and being on pain killers, my specialist has banned me from any running or treadmill use nor can I cycle on hilly terrain, only on level surfaces. I can walk OK; over the past 3 years, I have lost 4 stones in weight, but am struggling with those final two stones. My heart is healthy as are other major organs; I am Diabetic Type 2, all under control. Any comments anyone?" Does walking hurt/affect your athritis? I'd try that - you can see some loveley parts of Britain on hikes and choose terrain that suits you. Again, though, eating less helps, although saiety may be a problem if you can't excercise. | |||
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"Throwing my hat into the ring, maybe someone could advise me too. I'm 59, need to lose some weight, around 1.5 - 2 stones ideally. But a gym is "out" for numerous reasons. I cannot do any weights as I am limited to lifting no more than 30 lbs. Due to arthritis in my knees and one hip, and being on pain killers, my specialist has banned me from any running or treadmill use nor can I cycle on hilly terrain, only on level surfaces. I can walk OK; over the past 3 years, I have lost 4 stones in weight, but am struggling with those final two stones. My heart is healthy as are other major organs; I am Diabetic Type 2, all under control. Any comments anyone?" swimming ? | |||
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"Throwing my hat into the ring, maybe someone could advise me too. I'm 59, need to lose some weight, around 1.5 - 2 stones ideally. But a gym is "out" for numerous reasons. I cannot do any weights as I am limited to lifting no more than 30 lbs. Due to arthritis in my knees and one hip, and being on pain killers, my specialist has banned me from any running or treadmill use nor can I cycle on hilly terrain, only on level surfaces. I can walk OK; over the past 3 years, I have lost 4 stones in weight, but am struggling with those final two stones. My heart is healthy as are other major organs; I am Diabetic Type 2, all under control. Any comments anyone?swimming ? " I'd forgotten swimming! Which is daft as it was my sport as a youth. Swimming is a great idea - I bet you could try aqua aerobics too. | |||
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"help me jim ..i want to be bulky !! people go mad at me and not in a nice way saying i need to put weight on ..i try my best and cant" You need to eat. And I talking considerable more than you're burning off through cycling. | |||
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"Also to bulk up you need to cut the cardio, many just do 30min 4 times a week. Ronnie coleman just do 25min cardio "whos ronni Coleman | |||
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"help me jim ..i want to be bulky !! people go mad at me and not in a nice way saying i need to put weight on ..i try my best and cant" Start logging your intake - see above for my recommendations on macros etc. If you aren't losing, you know what you need to eat to maintain. Up that by 200 cal/day and lift. There are some cracking programmes out there. I'm personally not a fan of anything overcomplicated, but thats just me. I like programmes based around the "big four" lifts : Squat, Deadlift, Bench, Overhead press. | |||
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"Also to bulk up you need to cut the cardio, many just do 30min 4 times a week. Ronnie coleman just do 25min cardio whos ronni Coleman "HE is 8 times mr Olympia, loads on utube about him to | |||
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"Also to bulk up you need to cut the cardio, many just do 30min 4 times a week. Ronnie coleman just do 25min cardio
whos ronni Coleman "He's one of the greatest body builders of modern times. Post Arnie era | |||
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"help me jim ..i want to be bulky !! people go mad at me and not in a nice way saying i need to put weight on ..i try my best and cant You need to eat. And I talking considerable more than you're burning off through cycling. " Yeah, I reckon with all that cycling its gonna be a fuckload! | |||
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"Throwing my hat into the ring, maybe someone could advise me too. I'm 59, need to lose some weight, around 1.5 - 2 stones ideally. But a gym is "out" for numerous reasons. I cannot do any weights as I am limited to lifting no more than 30 lbs. Due to arthritis in my knees and one hip, and being on pain killers, my specialist has banned me from any running or treadmill use nor can I cycle on hilly terrain, only on level surfaces. I can walk OK; over the past 3 years, I have lost 4 stones in weight, but am struggling with those final two stones. My heart is healthy as are other major organs; I am Diabetic Type 2, all under control. Any comments anyone? Does walking hurt/affect your athritis? I'd try that - you can see some loveley parts of Britain on hikes and choose terrain that suits you. " I'm OK with walking so long as my Medication regime has been OK beforehand. I take up to 6 tablets a day, but the weather can play havoc; if it is cold outside, I am in pain even with the meds and that restricts my walking distances. That said, I walk around a mile at night during work and am up and down various flights of stairs several times. I have no cartilage in either knee which can be disruptive at times too. Apart from that, I'm perfectly healthy | |||
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"i never believe what doctors tell me when they do the doom and gloom speech ..my back was fooked after a RTA ...i turned up at every appoinment on my bike to prove them wrong ...dont get me wrong in alot of pain but i done it " I had an ileostomy at 22 and another op that requited a laperotomy in 2010 (they moved my stoma). The best thing I ever did was ignore doctors, they'd have me sat on my arse all day which isn't an option as I work outdoors. Also no heavy lifting.... Given that I work a manual job and my deadlift pr is 140Kg...... | |||
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" You need to eat. And I talking considerable more than you're burning off through cycling. Yeah, I reckon with all that cycling its gonna be a fuckload! " i eat ridiculous amounts ..i try to stick to protein and carbs which is fish potatoes and pasta | |||
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" You need to eat. And I talking considerable more than you're burning off through cycling. Yeah, I reckon with all that cycling its gonna be a fuckload! i eat ridiculous amounts ..i try to stick to protein and carbs which is fish potatoes and pasta " Loads of people say the eat a lot but really they aren't. If you're not gaining weight then you're not eating enough You need to track your macros You also need to lift weights. You won't bulk simply on diet and cycling | |||
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"what are macros ...and dont tell me i need to go to a gym ...i had a crazy experience in a gym on a walk around intro ...they asked me to pull some arm machinery down which was too heavy for me to do so i asked them to take the pin out and lower the weight ..only to be told that they hadnt actually put the pin in yet ... arrggghhhh !!!!" "Macros" is short for "macronutrients", ie carbohydrates, protien, fat - as opposed to "micronutrients" which are your vitamins and minerals. You will still need to lift - ignore the machines and look at the free weights. It really doesn't matter how heavy you start - we all had to start somewhere and you will find most people at gyms are concentrating on their workout and not yours. | |||
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"my guy says what you do ejay ...but i am only 6 half ..7stone on a good day with the wind behind me ..i will look like a clown !" Doesn't matter - nobody will care, honestly. What people at the gym admire most is hard work. Go there, work hard, go home, nobody will think any less of you. | |||
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"wish i had the confidence to try it ...i think i might tomorrow ..it opens at 6am" Have a look on the net (I have a feeling you might find one on bodybuilding.com) for a comprehensive beginners programme. Or you could try something like stronglifts 5 x 5... | |||
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"i have a very good diet and a very disciplined lifestyle ...my problem is that i am a dwarf and struggle to make a weight !" Just give it a go! Nothing in life is easy, so don't expect it to be. I came from the other side of the spectrum (ie fat) so I can't empathise with your situation, but I can sympathise. Nobody slates the fat bloke who is working hard and I should imagine its the same for the lean guy. Just go for it! | |||
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"You can't lose weight and gain muscle at the same time unless you are new to lifting/resistance training (phenomenon is known as 'newbie gains'). Just dieting and/or cardio will lead to a loss of fat and muscle in roughly equal proportions, which often leads to people being unhappy once they have lost weight, its the whole 'skinny fat' thing. Generally, what people refer to as 'toned' is a loss of bodyfat, which comes through diet and exercise. If you are looking to retain lean body mass whilst you lose (and from your post it seems like you are), you need to get your diet right - approx 1g/protien/500g lean body mass - you can work out your lean body mass online (its your weight that is not guts and fat) and undertake some form of progressive lifting programme - there are tons out there. You will also, obviously need to eat at some sort of deficit. I do this by tracking my calories on a web-based app. Others choose to guestimate and it works well for them, but I tend to overeat so it helps me to know what I'm eating. Hope that points you in the right direction. What about a fat bird that wants to lose weight and get toned? The advice remains much the same - there are loads of women who have literally transformed themselves with the help of a smile deficit and lifting. Its just trying to convince them that lifting won't make them bulky that seems to be the perpetual battle. " Thanks  | |||
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"my guy says what you do ejay ...but i am only 6 half ..7stone on a good day with the wind behind me ..i will look like a clown !" Strong lifts. I'm on a 5x5 routine. Bench Bent over Rows Deadlifts Squats Overhead press | |||
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