L33SH

I've seen results in benching, biceps and triceps in 8 months work in gains Go to iifym.com and use the calculators to find your daily allowances for protein, carbs fibre and fat based on your age/weight/exercise level/what you're trying to achieve.

The main difference betweeen animal and plant protein is the amount of amino acid. The amino acids in animal protein is most similar to our proteins therefore able to be absorbed and used by the bodily more rapidly. Plant proteins have less amino acids. Basically you need to consume 20 to 25% more plant based protein to reap the benefits that animal protein provides.

Cool, thanks for your help Troy I've been getting my protein up to 130g a day... considering I don't consume any meat I'm pretty happy with that! Just want to make sure I'm doing everything else right too.

Question, what would be a sensible daily goal for sugar consumption? I've been aiming for no more than 30g a day but I always seem to be way over by the end of the day. IIFYM has given me quotas for carbs, protein and fat only. I don't eat things full of sugar. Looking at my diet today for example; a banana with 12g of sugar and a yoghurt with 17g of sugar is what I've consumed sugar wise so far. I know the yoghurt isn't great but it has 16g of protein which is the main reason I'm consuming it. Thanks.

I'm not a fan of any stickers on cars

We don't have rego stickers at all in WA, it's awesome.

you got birthday presents

sounds good

Mr Ocean

he tore a vocal cord lol

Nothing can be proven.

Welcome

Welcome

Welcome

26/07/13 Flat Bench 25kg x 10 30kg x 10 35kg x 9 40kg x 3 42.5kg x 2 45kg x 0 Squats 30kg x 10 35kg x 10 40kg x 10 45kg x 10 50kg x 2 55kg x 1 Leg Press 60kg x 10 70kg x 10 80kg x 10 90kg x 10 100kg x 10 110kg x 10 Close Grip Lat Pulldown 30kg x 10 40kg x 10 50kg x 10 55kg x 8 60kg x 2 60kg x 4 Chin up x 2 Incline Press 20kg x 10 20kg x 10 25kg x 10 25kg x 10 30kg x 4 30kg x 3 Tricep Pushdown (double pulley) 25kg x 10 30kg x 10 35kg x 10 37.5kg x 10 40kg x 6 42.5kg x 4 Captains Chair Leg Raises 15 15 10 10 10 Knee Raises 15

No, I'm at the doctors now

thanks Anthony, I'll take the girl too

Fair enough, I've upped my protein intake quite significantly to around 125g a day but I wouldn't think that would affect sleep.

wish I had a naughty chair...

I nearly fell off my chair

Glassylite!!!!

lol whats been going on in here

Since Sunday night I've slept a total of 4 hours, I'm going to the doctor this afternoon to get my melatonin levels checked and possibly something for tonight to induce sleep as I've had a couple of minor hallucinations. The only change I've made recently is increasing my daily food intake, does anyone think this could be related to sleeping issues?

hi Birds

TROY BOY!!!