JB

If you're trying to put on weight, what matters most is consuming more calories than you burn during the course of your average day (don't go too mad as it's hard to train at an intensity/frequency that won't lead to some of it being stored as fat). With regards protein, aim for at least 2g per kilogram of body weight. I'd recommend experimenting, monitoring your progress and not ruling out going as high as 3g per kg. Depending on your tolerance for them, the majority of the rest of your calories will probably come from carbs, although make sure you get plenty of beneficial fats as well. When I'm trying to gain weight I typically aim for something like a 4:3:3 carb, protein, fat ratio. I'd love to get more calories from protein but meat is just so **** expensive - I already spend around £60 a week on food! Protein shakes are not the magic potion a lot of people believe them to be. They will certainly do a job and are a great source of protein (if you buy a decent brand) but the benefits most people see from them are just due to the fact that they help them consume more calories. I'd prioritise whole food (contains many other nutrients) and just have shakes whenever they are convenient or simply take your fancy .

I'm surprised that something similar hasn't happened before to be honest.

Absolutely loved this, up until the slightly disappointing final episode. The green paint clue that leads them to the (very cliched) killer and the dialogue in that whole scene is really, really cringeworthy. Particularly for such a well-written show. Rust in particular is a fantastic character. It's a shame he won't be in the second series, which will have a really tough time living up to this one!

The back muscles are some of the most difficult to really zone in on, mainly because it's hard to see them and feel them. One thing that really helps when doing horizontal rows is to squeeze the shoulder blades together before flexing the elbows and pulling the weight towards the body. Pause slightly at the peak contraction and squeeze your rhomboids before reversing the sequence. It essentially ends up being a five-part movement. It might take a bit of practice but it will soon become one fluid movement. Dan John's batwings exercise really helped me learn how to use my rhomboids. Another tip is to keep pulling work high volume and slow-paced. Reps between 12-20 per set work best for me with a nice slow tempo. Rope face pulls (seated or standing) and band pull-aparts are great exercises as well. Oh, and learn to chin-up if possible!

American Hustle. I was really excited for this. It was good but I was a bit disappointed to be honest. I was never really invested in the story or the outcome. It all seemed a little bit inconsequential. Some of the casting seemed a little bit strange as well... Were the mayor and his wife and Rosalyn about 7 when they had their respective kids?! Jennifer Lawrence in her first scene though... Woah.

Yes that is a large part of the defence but its not a trial by jury so it won't have the same effect on a lady judge. I hope you're right. On the news just now, I noticed that he claimed that he shouted at the supposed burglar to get out of his house and for Reeva to "get on the floor" before he heard the bathroom door close... If this is true then surely she would've responded in some way to reassure him before he had time to shoot?

He's had a lot of time to carefully orchestrate what he and his defence team consider to be a "convincing" act in my opinion. I agree with Pieface that he seems to talking quite a lot about how all of this has affected him and almost playing the victim to a certain extent.

I'm finding his testimony quite sickening to be honest in that it seems like such obvious bullshit and there have been one or two things he's said that seem to be really cheap ploys for sympathy.

Yep... Hardest part was getting them into position to start!

I think BCAAs are awesome when dieting, particularly for helping preserve lean body mass (LBM - essentially your non-fat body weight). I've certainly noticed the difference when trying to trim down to single digit body fat. It's something that a lot of people don't take into account - they just jump on the scales and see the weight coming off, not taking into account that it might be muscle. That was a big problem for me in the past and BCAAs definitely helped. I've never used any specific fat burners. With regards to supplement suppliers, My Protein is awesome (and I get my stuff from there at the moment) but if money is not an issue brands like Reflex, Optimum Nutrition, Muscle Pharm and Gaspari are generally better quality (as you'd expect with the difference in price!). Bench pressed the 70kg dumbbells for 4 reps tonight .

Wyatt is a good example. Paired up with Kane, paired up with Bryan, paired up with Cena. All three 'fueds' were initiated with Bray just randomly attacking them. I do like his character though. Didn't the Wyatt Family essentially kidnap one of the guys he was feuding with (I think it was Kane) after a match only for him just to come back the following week, with no mention of it? I find it weird that Bray apparently has a Twitter account as well! I'm glad the internet service is good in his creepy backwater cult den...

Can't remember if I've already said, but a few of my mates call me Johnny Bravo and one of them gave me the idea of using it as my business name. Wasn't too keen myself but seems to have gone down pretty well with everyone I've run it by.

Finally got round to having a play with the designs, based on a few of the recommendations I received on here. As suggested, I got rid of the outline, simplified the colour, tried to sort out the spacing and changed the font for 'fitness'. I couldn't work out how to get rid of the italics on 'Bravo'. Once again, I'd be grateful for any feedback before I send it off to a professional. Cheers.

Watched a bit of wrestling for the first time in years recently. That Bray Wyatt character is really cool. As good as anything I can remember from back in the day.

Just use the line, "Do you know who I am?" Cannot possibly fail.

I thought This is the End was the funniest comedy I've seen in quite some time. And I don't like Seth Rogen. Kenny Powers stole the show.

Not long dragged my ass out of bed following the annual super Saturday Cardiff all dayer, the highlight of which was having a girl stolen off me by Dan Lydiate! Nice guy though . Well done to Ireland, although I think it's fair to say that the second best team won. I can't believe the French guy missed that kick. How much must he have been paid to do that?! Can't begrudge BOD a win in his final tournament, though. It's going to be strange watching it without him next year. What a player. Delighted with England's progress and performances. Stuart Lancaster is doing an absolutely wonderful job.

I don't really get the protein bar thing. Sure, they taste relatively nice but they're most often full of crap. I got a selection box of protein bars free from Myprotein around Christmas time and looking at the macros, they were mainly carbs (and sugar at that). There's no doubting the convenience but is it much more convenient than a small, pre-prepared whole food meal out of some tupperware? As my mid-morning snack, I had some chicken thighs with advocado, cherry tomatoes, cucumber and peppers. Took me about 25 minutes to prepare and about 3 to eat! Loads more nutrients in that than a mass produced protein bar!

After nine painful and frustrating months following a non-training related injury, I've finally had the all clear from the physio to start squatting and dead lifting again . To say I'm excited is an understatement! First lower body session tonight. I'm pretty much having to teach myself the movements again - grooving the hip hinge etc. Started with lots of hip mobility and glute activation work before some light goblet squats, dumbbell SLDLs and hip thrusts, finishing off with some light prowler pushes. Feels good at the moment (touch wood). It's going to be a long, long road back to my previous weights but I'm optimistically aiming for a 215kg deadlift and 180kg front squat by August .

Absolutely chuffed with that . Wales were awful and their over-hyped team and no plan B game plan have been well and truly found out. Their players are a sly bunch as well... If I was nitpicking I'd say that we butchered a few opportunities again and gave away far too many penalties. What a try Burrell's would've been though! It's great to see England playing with some ambition. Fair play to Marler and Wilson as well - pretty much smashed the much vaunted Welsh front row.

Yep fair play, they didn't mess about and racked the points up in the second half. I'm hoping France turn up against the Scots so they've got something to play for against Ireland next weekend.

. Cheers dude, will check it out.

Cheers mate. I did look at one site but the templates were really crap. I don't think it was this one, though so I check it out when I get home. Thanks again.

Thanks again for all the input and advice - much appreciated. I must admit, I don't entirely understand some of it as my knowledge of design theory is non-existent! All I did was download some fonts I liked off a graphic design website and then used wordart to put it together! I agree with pretty much all of what you've said, though. Although I didn't italicise the font - that's just how it is. I was reluctant to post them in some ways as they're so crap. I was hoping that my graphic designer friend would sort them out and give me some creative input, maybe even design me a new one but she just kept them the same but made them worse if anything! I guess I find it hard to explain what I'm looking for... Any input from those with more expertise would be greatly appreciated. I really like a lot of the NFL team logos if that helps... Particularly the 49ers and Giants. Something like that would be very cool. Cheers again.

No chance, that dead lift form is shocking.