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No qarxis! lool I use to till recently The 2 treadmills kept acting up and got crowded recently.

Do you go there too?

Lol I use to, The 20 minute rule for the steam room pee'd me off so waan is kaga tagay.

I heard there's one called Bilal, I might check it out InshAllah

Careful, a lot are very smelly, and only a small handful are women friendly.

The owner of Nanies was suppose to sell me protein, but this dude kept giving me the run around lol finally I asked, do you have it or not. He's like no wu iga dhamaadey, laakin I'm getting more soon.

Nanies the clothes store has a gym.. Bilal has a gym it's near togdheer Rd or dhabshill gym near jirde hotel downtown...

Steam room in Africa is it clean tho

I went in once, but I didn't go back bcz of my hair, wasn't really noticing it's maintenance...


Nanies clothing store closed long ago lol

well I never like that store anyway had way to many steps lol

I'm off to the gym toodles my luvvies..

Careful, a lot are very smelly, and only a small handful are women friendly.

The owner of Nanies was suppose to sell me protein, but this dude kept giving me the run around lol finally I asked, do you have it or not. He's like no wu iga dhamaadey, laakin I'm getting more soon.

Protein ma adaa uu baahan? Eat lots of hilib,kaluun, eggs. Caano geel. Btw Camel meat contains a lot less fat then cow meat and it also contains more protein.

lol, I *was* in search. But thank you.

Nuur Jama, sxb i work out 4 times a week. I eat pretty good plus i use whey 80 protein shake. I get 5-6 hours sleep/night. How many hours of sleep is sufficient?

Sorry for the late reply. Exam season has kept me off this site for a while. Anyways that's not enough. Are you serious about your gains? Get atleast 7 hours of sleep minimum, 7.5- 8 is perfect. Also try to consume proteins before going to bed, it helps protein synthesis over night. I'll be honest usually I backup my words with scientific journals and evidence but I'm too burnt out right now to link you it, so take my word on this. When you sleep your body doesn't have many amino acids to break down, a lot goes to your stomach and is broken down from your muscles (which is not good!). So yeah get 8 hours of sleep and eat some protein before bed (like a whey shake or sumthing) and ur good


Smh i haven't made any gains at all past 2 weeks. All this studying made it hard for me to keep up with my calories. I'm feeling like shit

Nur jamac I've hit a plateau with my weight loss..i consume 1300-1400 calories and I work out 4-5days a week for an hr but nothing help a sister out what supps can I use to lose weight

Aisha before I help you, have you figured out your TDEE (Total Daily Energy Expenditure)? Basically how many calories you burn in a day and the amount of calories you need to maintain your current weight. If you haven't, do it right now. http://iifym.com/tdee-calculator/ The body fat % part is optional but if you know it then put it in. I'll help you after you figure that out. People just don't pay meticulous attention to their calories. You won't lose weight unless your always at a consistent calorie deficit. Basically calorie deficits are burning more energy than calories consumed, as a result you force your body to burn fat storages for energy. That's how weight loss happpens. I'm sure you already know this, jus reminding you how important it is to keep track of calories.

Tdee = 2459
Bmr =1664

Ok my bad i said most weight loss plateaus are myths, I was actually wrong about that sorry for the confusion. I was confusing it with weight gain. I'm cutting right now and have cut before and the only explanation I can give you is weight loss isn't linear. Keep doing what your doing and don't switch it up, you'll break through it. I hope this article helps you http://www.bodyrecomposition.com/fat-lo ... -fat.html/

Also make sure your really eating that many calories, don't guessestimate it. Counting your cals is extremely important don't pass over it. Supplements aren't really going to do shit for you ruunti.

Edit: If you been doing your workout for a while consider changing it.

Anyone else neglect their lower chest? I'm going to add in sum decline barbell bench presses in my routine and alternate it with incline bench press. Alot of people forget about their lower chest, y'all should add the decline to your routine Also I've been doing cable crossovers http://munfitnessblog.com/wp-content/up ... ssover.jpg been getting LOTS of chest gains off this

Stopped going gym, so I don't have access to cables but I just do lying flies




As well as pushups and bench/neck press with barbells.

It's my core that needs excercise. Any tips on lower abdomen/gut excercises?