I can up the ante and send you the University of Florida football strength and conditioning manual! As far as supplements go, I think as long as you eat a regular diet with a reasonable amount of meat, you get all the protein you can possibly use, so I think the protein supplements are a waste generally. However, I do very much endorse the use of vasodilators before and after a workout. NOxplode is a good product and there are tons of others like it. However, if you really want to use supplements at all, just go to full on steroids. That's a whole bag of worms right there so if you want more info on those, let me know!

Hehe, I don't really want steroids. I'm not looking to be the buffest guy in the gym, just looking to get bigger arms and chest, and have everything suitably proportioned etc. Also want to do my back and legs and everything else a good amount too. Just want to be a bit bigger really. So I don't think steroids are needed.

I'll take that manual, if you're really offering.

Fuck steroids. Seriously.

Heh. Don't worry mate, I'd never take them. Not interested in being stupid.

I'll send the manual your way soon. However, you will need a full gym with free weights to make it work. If you're looking to get a little bigger, it all starts with diet. The manual will give you an idea of how many calories you need to gain what you want and it has sample diets for each of the daily caloric intakes. Follow those closely and be sure to drink milk. As far as the lifting goes, the mother of all lifts is the squat. You must, must, must squat if you want to get bigger. This lift is by far the most demanding on your muscles, works your legs to prevent the chicken leg look when you get a bigger upper body, forces you to develop abdominal muscles to stabilize the weight, and works your upper body more than you'd imagine. If you routinely squat, you will soon just look like a "larger" person overall.

Sounds good, although I won't have a full gym around me until September / October time.

Guess I could try start with the diet now though? Couldn't hurt to eat a little better.

i hate squats. find them extremely difficult, and i cant walk for a week afterward. Doing plenty of other leg stuff though.

Gotta do em man.

Nick you should consider hitting the weights son. It will improve your life dramatically I think.

Latest blog - Run to the Water [link removed]

Don't be fooled by the title, this one isn't about Live. Details my first morning run; how it went, what was good, what was bad, and then a little overall catchup at the bottom.

Feel free to leave me lovely comments. Especially if they're tips about running. I need them!

This post has been edited by Merica: Jul 19 2018, 8:42 am

Maybe Ex has some tips on this, i've put on a bit of weight around the mid section recently. I used to go to the gym semi-regularly, always been on the skinny side. Bulked up a little in upper body, would like to continue to do so but more concerned about my belly.
Main problem that's come up is a combo of the shitty job I have long hours constantly sitting, but the main thing is when I do cardio stuff now I'm giving up due to pain in my knees before I'm getting exhausted so I'm not getting proper work outs in. I've done treadmil, air walkers and bike in the gym. The air walker is supposed to be the easy one on your knees but I've found that's actually been the most painful. The bike is by far the least painful, but even with a high level and a good 30min or so work out on it it just doesn't feel like it's doing anything .. building good leg strength but not losing the weight where I want it.

The pain in my knees is annoying because no one can quite give me a straight answer as to where it's coming from, I've had medical professionals tell me it's starting from my feet, others say from my hips. They're shit knees, and for me to stand with them facing straight I cant stand with my feet together, my feet have to be at an outward pointed angle. Standing with my feet together is painful on my knees.

Very frustrating when you want to work out and it puts you off. I've just been focusing more on my upper body and weights instead because theres no trouble there.
Also what sort of diet type would you reccomend for the absolute fastest loss of belly weight? Would like to lose a bit before I hit America. It sort of just came up out of the blue because I've been so skinny my life.

Go outside on a real bike, hit some trails. Those stationary bikes are garbage. Though I don't know how that will be for your knees. But a ride on a real bike outside is so much more effective then sitting on those stationary things (perhaps while eating a bag of chips lol).

Sit ups are good to strengthen you abs thus shaping them. But you will need cardio to lose the fat.

Yeah I agree about the real bike, problem is the area that I'm in, just not good for bike riding, and don't have a car to go further out to a bike path .. plus it's winter and horrible weather too here

Sit ups are def good for the abs, but yeah as you say need to get rid of the fat before any abs can show at all, I'm not super concerned about having a six pack or the V or anything, just a flatter stomach again like I've always had would be nice.

I should cross post my previous post into Dimi's new thread rather than shitting on Ray's website one haha

Keeping Busy [link removed]

Latest blog, this one about what I've been doing this summer so far. Have a read and, if you're feeling good, leave me a comment. You know you want to.

Hope everyone is well.

This post has been edited by Merica: Jul 19 2018, 8:43 am

Just wrote a blog called White Stuff [link removed], which catches up with my latest university exploits. There's been a tonne of entries since I last posted here. Would appreciate some comments thrown around anywhere and everywhere. Try make me laugh. That's always good.

This post has been edited by Merica: Jul 19 2018, 8:43 am