hi i am 18 and i am just starting the vdiet and it came in today. I have 2 questions:
1-must i add the flax seeds in with the shake or take them seperately?
2-i am confused about the workout, i am on the beginer training and it says:
Total reps: 40 per exercise
Rest: 45 seconds between each set
Load: Medium (8-9 RM)
so does this mean that for instance the dumbbell squat i have to do 320 times total? (40x8?)
sorry for the quetions thanks