Best to make your initial post here an introduction of yourself, or ask a question rather than give us a link to some other health & fitness website.
We have the horsepower here to answer your question.
Hope you will join us.
__________________ "You are only as good as your last workout. You are what you just ate." Middle-age man words of wisdom. http://pierini-fitness.blogspot.com/
Well goat, we can only help out if you give us yr input on what you have done in regards to diet training etc.
The man above dropped the bar after his wife took that pic lol.
But in his defence it was 20kg lol
Let's get some feedback regarding body, food, and exercise so we can better help you get some ideas. Describe your typical daily intake. What foods are they and how much. Describe your usual workout routine. Also describe your body as it is now. Without this info it's like asking a mechanic..."Why doesn't my car run good?"