ibti waxaa kucuninba waa la cunaa You can still enjoy all the foods you normally eat now laakin you have to cut down your carb intake if you wanna look lean AND mean

^^ Layzie saqdhexe ayadana so toosta am truly sick of the constant bashings directed at ONLF mujaahidiinta maa laiska dhaafo

Juxa haye...hadana wali shaki maa kugu jiro?

looool heeheheh to be honest right now i have even bigger shoulders than this on my avatar ..hadi loo bahdo sawir waan soo tuuri karaa and you actualy know my face very well lol

hey juxa..lacag jeceel adiga maad iska seexatid oo barafba albaabka isbaaro udhigtay ku dhahdid booska

^^LoL

Urban I'm also a big fan of strengh training and the BIG exercises — heavy duty, compound movements Squat, dead lifts, milatary press, barbel rows, bench press these are the greatest routines ever. And you don’t have to spend 3 hours in the gym like the other overtrained guys who make no gains and except for the ‘roid users have nothing to show for it. The best routine I ever used this years was: Monday: Squats Stiff-legged deads barbell curls Wednesday: Bench barbell rows Friday: Deads standing barbell presses or seated d-bell presses Chinups or pulldonws I made the greatest gains of my life on this.

^^Red sea ayaantaan laf dhuungashay aad kunoqotay reer puntland

Naazir swimming Its an amazing sport and it makes you feel really good, Its awesome plus it works almost every muscle in your body so you get fitness plus you have fun PS.Dhubad uus fakaday waxa udaawo waxa fakinaayo in laiska yareeyo xooga jimcisina lagu Xado .... PS. Tuujiye horta where's my jimicisi ayaantaan ma arkin (Nuune)

Tuujiye waraa haye saa u train gareeeneesay aad 12 packs yeelatay yaah camoo lol you know what bro i like optimum nutrition it's quite cheap and not over hyped like Muscle-Tech ...have you seen the muscle Tech ads...i have been a victim of muscle Tech ar maxeeey igaadeen

loooooooool@ waa wada useless oo waxeey iitaran maleh qashinkan kudaraya :)walaahi she'z so funny

^LMAO Chubaka Quitting doesn’t happen overnight. So plan well. Cut down slowly over time. For example, if you eat junk food more than once a week, cut down to once a week. Then cut down to twice a month. Then to once a month, then cut it out totally. Create whatever plan is good for you and include your groceries, shopping and cooking. Cheers guys. Habeen wanaagsan

^^LooL sxbow if u wanna lift heavy weights use La-arginine it's quite cheap and it really works very well....it's not like NO-Explose but it can give you a boost PS. drinking strong black coffee before a workout also can give u a boost

kheyr, are u using NO EXPLODE? i never liked the taste but it's one of the best pre-workout energy drink but my fav is the superpump250 if you take superpump and hit ur bicep and tricep even if ur newbie the pumps in ur arms will turn few heads last year i compined NO EXPLODE with Universal Animal Stak tht shit will make you lift heavy a$$ weight

Urban right now i'm using the Gold standard WHEY..i have been a big FUN of BSN products laakin sxb i will never waste my money anymore with any other protein shake ...optimum nutrition is off the hook

Che: your post workout meal is the most important Simply put, aside from water (which you should already know you need) your post workout meal needs to contain 2 things, and it needs to not contain 1. You should be eating protein and carbs. You should NOT be eating fat. More on the protein and carbs you need a little later. you should eat whole foods a whey protein shake will be digested by your body much quicker than a whole food because it will be a liquid. my post worout meal is like this ..60gr chicken 30gr rice, spinach and a salad..u see u have everything ur body need when u eat this carbs and protein 15 grams of protein tht's so litlle i think u should try Gold standard whey ....it's one of the best whey protein in the market better THAN any other WHEY protein Calories 120 Calories From Fat 15 % Daily Value* Total Fat 1.5g 2% Saturated Fat 1g 5% Trans Fat Cholesterol 30mg 10% Sodium 60mg 3% Total Carbohydrate 3g 1% Sugars 1g Protein 24g Vitamin A 0% Vitamin C 0% Calcium 10% Iron 0%

C&h what type of protein shake do you drink?

Che: when i use to train in the evening i normaly use to eat my pre-workout meal laakin sxb you can not eat a full plate oo bariis iyo hilib iyo moos lagu so dul jar jaray you have to eat a light meal and hit the weights hard PS: Pre and post workout nutrition are crucial for building muscle.

Urban, you came up with a brilliant idea,

OK I have problem: When the weather is severe and windy, sometimes it blows me away. Is there any excercise or anything I could eat to solve this problem? Usually I wear two trousers and place rocks in my pockets to keep balance, but this doesn't seem to be helping much. Any suggestions? LooooooooL walaahi bilaahi daacad aan uqoslay sxb u always crack me up ..

Macaan jeclidaa...sonkorey in lagu bixiyo waaye Originally posted by Urban: Tuujiye threadka a cariirinin, ka bax yaqey Edit - Good luck Fu-Fu! Do you follow a typical bodybuilder's regime of bulking then cutting? sxb I am not really a bodybuilder but i live the life style of a bodybuilder minus the (juice) you know Bodybuilding is a two way street, your either bulking or cutting ...right know I'm on my cutting cycle

Che: kheyr arooksi buufis uu ka qaaday maistiri

LooL Che: meel baas aa wax kafiirisa sxb there's no better time than training in the evening if u wanna build hardcore muscle sabato ah you have enough energy in the evening than early in the morning Sheh..i eat everything even raw eggs lol

Haatu do you mean How do I build muscle and tone up without losing weight? The point of "toning up" is to lose the excess fat on your body while adding lean muscle. Keep the cardio up and lift a little heavier than normal and that should compensate for the fattty pounds that you'll shed. Good luck.

sheh to be honest with you i dont weight my food, I eat fruits in bunches, and I don’t care about fructose. everything comes down to one thing: learn YOUR body. Trial and error taught me everything I need to know about my body. No scale, no science, no expert can ever hope to be of equal value to my experience.. Results speak for themselves, and I will take my body’s ACTUAL FEEDBACK over expert opinions any day of the week EDIT:Urban c'mon man share with us some of ur knowledge