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Sore or hurting?

Like people who pay $40k+ on a 4x4 and never take it mudding????

<----------Drives Maroon Ram cause I'm a Ginger.

Wish I could afford a High Crab bulk. Love me some King Crab legs.

Yea Farley is right. I am pretty sure you can find a way to fit 3 -4 work out days with 4 days off.

Run, then run with someone yelling, then run some more. Then do pushups or pullups depending on branch of service. Then do more pushups or pullups. Then do a lot of swimming if you plan on special...

Check the Nutrition Forum. Also continue with your regular workout program but reduce your calories from your bulk. You are welcome.

What makes you think her (or any female) work out should be different from your (or any male) workout?

Stretch after you work out. Make sure you eat and drink plenty of water. Continue the program. It should not hurt as bad in the next few weeks.

Crossfit (There is some Crossfit joke about warmups or something). On a more serious note Dynamic stretching. Never tried foam rolling but I hear good things about it.

Pancakes, Nutella, and Syrup for breakfast..................mmmm

White rice + Soy Sauce = Brown Rice.......You are welcome

Need more protein and fat.

With football 8 times a week and swimming 3 times a week 5000 calories does not really seem like a lot.

Breakfast, I think.

Stick with the program as written for more than 3 months. Eat a surplus. Your body will grow.

Size--------Eat More
Height------Hope for the best

Fire your friend..................semi serious.

Getting bigger (muscle or fat wise) actually takes time. There really is no wake up one morning and boom you are fat or boom you are Ronnie Coleman. Check out the nutrition section on this website...

What that man said.

No real reason to put biceps twice a week. If you work on the compound lifts Squat, Bench, Deadlift, Press and eat at a surplus your arms will grow naturally from your body growing. On another note...