SomaliNet Forums

Jeff what program are you on rn. ICF?

Yeah, ICF for a few months till I hit some respectable numbers. Replaced close grip bench press with the inline DB press since not enough dumbbell work.

Still doing your push pull legs?

Yeah bro I'm doing PPL until my bulk is over. I'm still seeing great results so I don't see why I should stop doing it. I'm not looking forward to cutting at all. I eat like 3500-4000 calories a day and developed a huge f-king appetite. If i don't eat every 2-3 hours I get really bitchy and shit. So idk how I'm gnna cope with a cut :/ But yo you have any tips on what program would be ideal on a cut. I only plan on cutting june/july, pretty much during ramadan. Remember how i started all of this bulking during Ramadan.....yeah i aint tryna do that again.

Just stick to your push pull legs routine albeit at a reduced volume. You might even say fuck the 6 day a week routine during Ramadan and try a upper lower 4 days . Try to keep as much strength as you can on your main lifts.

Jeffo and his gym experiences

Sky a greasy kebab is heaven on earth you dont know what ya missing love

somalis at a gym

A somali lady dressed like this



Casually walked into the free weights area and started touching the weights like she was inspecting fruit. Everybody looked at me like I was supposed to do something or explain.

BAHAHAHA !

nigguh you funny as hell, I am sitting here laughing like mad.

What's everyone height and current weight?

WTF how dare you, slut !

183cm 80kg

BAHAHAHA !

nigguh you funny as hell, I am sitting here laughing like mad.

WTF how dare you, slut !

183cm 80kg

If I'm lyin', I'm dyin'

Basics

Nutrition

Programming and learning movements. He's talking from a strength mindset but all his points are valid. He has a link for reviewed routines.


Linear introductory routine which I'd advise starting off with for a few weeks. Maybe 5-6
http://www.canditotraininghq.com/app/do ... 282%29.pdf
You can look for other routines after but I'd advise staying away from the typical 3 day a week split. All body parts should be trained twice a week so; push pull legs, 6 days a week; continuing on 4 day split; or full body 3 day a week routine.

Basic routine - Bodybuilding full body


Also don't over think things. Do the designated routine, eat your food and get your sleep.

^ Great Info

yea jeffo good shit, u covered the basics. Although I wish I knew the difference between Miyofibrillar and Sarcoplasmic hypertrophy when I started out. Anyone who plans on lifting a dumbell/barbell I urge you to watch this.


[youtube]vjUDs5xc2-8&spfreload=10[/youtube]

It's nearly 2pm and I have already consumed ~2,800 calories

It's nearly 2pm and I have already consumed ~2,800 calories

Just weighed myself.

Just weighed myself.

over or under 140

Just weighed myself.

over or under 140

144

176 20 of it on my belly