Supreme Official Alex's Gym Tips

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Welcome fellow rats, is it your first time going to the gym or you're already in one? Well I'm gonna give you my own routine, which might improve your gains and all that

Supplements: 

• Creatine (BEFORE GYM OR IN THE MORNING) You can see how much you should take per day here: https://www.bodybuilding.com/fun/creatin...ulator.htm but the normal is around 5-6 grams per day.
  
• Ashwagandha Pills (IN THE MORNING)
  
• Protein Shakes (AFTER GYM)
  
• Pure Caffeine Pills (BEFORE GYM OR IN THE MORNING)
  

These would cost you around 50-70 euros max, you can buy it from: https://www.myprotein.com (This is not a sponsor.)

You're going to work out between 4-5 days with 2 days of rest in each week.

• First Day: Biceps and Back
  
• Second Day: Triceps, Chest and Shoulder 
  
• Third Day: Leg day, yes, you will fully workout your legs, you can train Abs, but it's up to you.
  
• Fourth Day: Full Arm Workout. Biceps, Triceps, Shoulder, Forearms.
  

This is my routine, I do recommend you to drink a lot of water, between 1.5L to 2L per day, because Creatine will dry you up, you will pee more and drink more water. It's part of the process.
To lose more fat, you can reduce on the sugar you eat and fat and do some cardio, 30 minutes fast walk with an heavy backpack or 10 minutes jogging each day if you have time.

If you don't have money for a gym you can see some home gym tutorials and buy some dumbells cuz it will help you a lot.
I'm not a gym expert nor a personal trainer, these are just my tips, for obvious reasons I won't show you the results but I can say I lost from 82KG to 76KG in around 4 months.

You can search up as well if you can do bulk or cut or lean bulk, I personally do lean bulk. See you when you can lift 16KG in each hand in Bicep Curl

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For any upgrade/purchases-related issues, please contact @KSZ

Alert: Replies may take up to 48 hours.

[2.440]

Very Informing.

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[2.429]

This is a bump

TOP AND BOTTOM SIGNATURES AVAILABLE CHECK!
https://cracked.io/Thread-Staff-⭐⭐⭐-ALEX...O-2-MONTHS

For account recoveries and 2FA issues, contact @Liars or @Darkness
For any upgrade/purchases-related issues, please contact @KSZ

Alert: Replies may take up to 48 hours.

[12]

understandable

[1.091]

Thank you for the information.

[382]

I'm using chrom and barberin pills to slow blood clotting (djunct therapy for NAFLD) 
Very useful if you have any extra weights (fat)

 
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[54]

to lose fat = be in caloric deficit and eat whole foods

         





 

                             + rep @yukki my bby boy