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Simples rules *eat lots of protein: beef, eggs, turkey, chicken,... *eat healthy fats: olive oil, fish oil *eat green veggies & fruit *cut the carbs: lower your bread, rice, spaghetti, popcorn,... consumption *lift weights 3 times a week -Mehdi.

No problem, great initiative to show us what you meant. To answer your question: the way you're doing t-bar row, leads to a decreased rom. Decreased rom allows more weight to be pulled, but development of strength/muscles is less than on a full t-bar row. My opinion: do the t-bar rows...

The standing overhead press is essentialy a shoulder exercise. But you'll feel it in upper/lower back/triceps/abs. The best upper body developer if you ask me. Rowing is back exercise: works upper back/traps/biceps & lower back to stabilize. -Mehdi.

Use an alternate grip on the deadlift (baseball grip) when your start to lose grip. -Mehdi.

You mean the lemonade diet as a detox method. It works, but if you exercise, it's not the best thing to do. Want to clean your intestines, watch what you eat & try some digestive enzymes. -Mehdi.

don't compare yourself to average population. The fact that you exercise & have a diet, makes you different from the average population. different games, different rules. -Mehdi.

Good pre & post workout is essential for optimal performance & recovery. Read this article about post workout nutrition: Quick, Easy & Effective Post Workout Shakes Take the post workout shake after workout. Pre workout meal: try eggs & veggies if you train in the morning. If you train during...

The difference between us & uk gallons is 2-3 glass of waters. Doesn't matter, drink your gallon. -Mehdi.

*use mirror *take pictures *use the measurement tape *don't believe the scale, water retention can cheat the numbers. do it weekly, every time under the same circumstances. -Mehdi.

lol, you got me.

within reason Kwello, within reason. -Mehdi.

Try this: *Eat more but eat clean. 16% is too high. Train & eat, you'll lose fat & gain muscle. *lift hard: squat, bench press, deadlift, overhead press, chin-ups, pull-ups should make up the bulk of your exercises. *take some pictures of your back every 2 weeks. This way you can track...

Lifting weights can take several forms: *bodybuilding *weightlifting *powerlifting *strength training *strongman *odd lifts *.... You'll probably need to adapt your training goals. I started with bodyweigth exercises for strength, next bodybuilding, then powerlifting & now strength...

Your only limits are the one you set up in your own mind. -Mehdi.

If I understand what you mean, they will probably be a loss of range of motion. That's why a T-bar is being used vs simply gripping the bar with both hands. I suggest you to do regular barbell rows. You could do them with 1 hand too (1hand barbell row). Good luck. -Mehdi.

Arnold used steroids, do you? Seriously: cheat curls have their place. But before doing cheat curls, you must have learned the technique. I've seen enough people hurting their lower back from cheating on curls (and they were doing biceps curls, not cheat curls). Stick to the biceps curls...