swanso I generally do the following MONDAY - LEG training Tuesday - chest and abs Wednesday - day off Thursday - back and traps Friday - shoulders and triceps saturday - biceps and abs Sunday - day off I also TRY to do two hiit sessions per week but I hate cardio so sometiomes this is only once. I h...

ok here it is MEAL 1 6 egg whites with either a piece of toast or 30g oats and skim milk MEAL 2 10 g almonds, 200 - 250 ml skim milk protein shake with 30 g oats MEAL 3 100 -125 g tuna, mixed salad and a little rice MEAL 4 (this is usually pre workout meal) I have 200 - 250 ml milk protein shake wit...

It seems that I am learning every day about weight training and I've been doing it for like a year? I am a 20 year female and have the following questions First of all - I'm confused about routine - I dont want to be overworking the muscles but does anyone have any recommendations for an upper bdy w...