Choose slow-release carbs, such as sweet potatoes and brown rice. When someone asks you to show your muscles, 9 times out of 10 you flex your biceps.
Were you just trying to show everyone what a big, strong guy you were, watching UFC and drinking yourself into a stupor?
Think of it like this, Palms up is bicep, thumbs up is bicep forearm, palms down is forearm.
If ypu found this site, you can find that too.
I was looking at some of the posted workouts and was wondering if when it says Sets: 4, then the Reps: 10,8,6,6 are you doing 4 sets of the 10-8-6-6?
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