Explode Your Squat is here
http://www.scribd.com/doc/63763992/Explode-Your-Squat
but I cannot download it. Can anybody please do it? The Bench book is also available.

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11080

January 1, 2013, 11:41 pm

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>>11075
do you mean 1 gram of protein per lb body weight once a day or at every meal?
i'm 125lb so that only comes out to be ~ 1/4lb protein. per day it doesn't seem like much, but per meal it could add up.

i've been vegetarian for >20 years but just recently added fish to my diet. maybe 3 times a week i will have a 1/2lb serving of fish. usually eat it with some soba (buckwheat) noodles.

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11081

January 1, 2013, 11:41 pm

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nails is due to stress
eyebrows can be groomed
own your baldness (some girls dig it)
drink more water and keep lotion on your lips

and so on and so forth

eat well, drink water, and exercise (great for reducing stress). it is not magic.
and keep your body clean and groomed.

but you know all this already.

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11082

January 3, 2013, 7:11 pm

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Here's something amazing:

I was one of Brandon Lilly's Beta testers for the cube, Here is his excel spreadsheet...

http://www.mediafire.com/view/?n2f28rdnh9q1idk

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11083

January 3, 2013, 7:11 pm

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>>11082
I fucking love you bro

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11084

January 3, 2013, 7:11 pm

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>>11082
Amazing, quick glance and it looks better than the book, actual 9 week cycle as opposed to the 3 cycles in the book.

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11085

January 3, 2013, 7:11 pm

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Now that's at least interesting, roid dosages and such

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11086

January 3, 2013, 7:11 pm

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>>11080
Gram of protein per pound of bodyweight, every day. At your weight, you may want to consider those "Mass gainer" supplements, or protein shakes at least.

I like to eat a lot of cheese in the morning on my bread, in order to get some extra protein. If you choose this route, make sure you're eating GOOD cheese like Swiss, provolone, parmesan, or gouda. Generally, the harder the cheese, the more protein content it has. Cheeses like the orange processed square slices in the plastic wrappers tend to be lacking in nutrition, as well as really soft/creamy cheeses.

And as for the fish, I assume you know about not eating too much tuna.

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11087

January 3, 2013, 7:11 pm

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Any one has Elliott hulse hybrid muscle reloaded

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11088

January 3, 2013, 7:11 pm

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does nobody have juggernaut 2.0?

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11089

January 3, 2013, 7:11 pm

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>>11088
It's looking like we'll never see Juggernaut Method 2.0

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11090

January 3, 2013, 7:11 pm

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does anyone have any greyskull titles? like the second conditioning book

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11092

January 3, 2013, 7:11 pm

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>>11090

Yeah, like the Gladiator, Mastodon, or Ripped to Shreds 12 weeks at Greysull

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11107

January 6, 2013, 8:47 am

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>>11100
congrats on trips+dubs.
Also fitnesspal, from what I've seen, has all the exact same figures as wolfram, except not as much detail.

>>11101
yeah that sounds like what I'll have to do, except to total calories for me is quite important, as I'm running a pretty steep caloric deficit and too little and I'll start wasting muscle, too much over, is just shit cause I'm wasting time.

Also carbs*4+fat*9+protien*4 won't always equal total calories. From my understanding there are also other factors that contribute to calories, like alcohol (7cal a gram) content and other shiz.

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11108

January 6, 2013, 8:47 am

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>>11071
dude...

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11109

January 6, 2013, 8:47 am

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>I am only interested in looking good right now, not in my strength
Than you will also fail at high volume/low intensity style programs (BB style).

Before I reccomend any 'sarco-hypertrophy' style programs, what's your bodyweight and what numbers do you do on Major lifts?

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11110

January 6, 2013, 8:47 am

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I'm also Australian too, when i was 50kg heavier I used Livestrong and imput all food macros manually if they didn't come up with the Australian stuff, a lot of the shit saved on there is all yank brands.

Let me tell you tho man, You'll be glad once you can tell macros by looking at food, counting becomes tedious as fuck, all in good time tho.

Tho diet is really important don't stress over 100-200 calories man, you can always just readjust the next day and unless you're gearing for a bb comp or are some curlbro 'getting shredded for stereos/summerdays brah' you can afford to take an extra day or so on your cut.

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