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Good call...I don't know why I didn't think of EFA's. I guess its because I get most of mine from food sources these days. (Olive oil and almonds namely)

Multivitamin
Whey
Creatine
Vitamin C
B Complex

I think those are the biggies. They will help you more than anything, and are predominately cheap.

I'm not really sure on how true this is, but I think the reasoning might be that the BCAA's and other Amino's compete for absorbtion.

I can't remember all the exact anatomical stuff (I read the article a LONG time ago). The warming up pumps blood into the muscle, warms it up, and gets it accustomed to the load its about to endure...

Can you post the rest of your workout so we can see what we're working with? I'll try to help then.

Thanks for reviewing.

If you are doing this for injury prevention, normal stretching before an exercise won't help you any. All you need to do is warm up sets. Do these on the exercise you are doing. I start out with...

Here's what I would do:

Seperate legs and back more. Then add in either dead lifts or rack dead lifts for back.

Slowly work your way up to more protein. I would say go up to as high as 400g...

First off, more calories.

Then, if you want to make good mornings a lower back exercise, you need to seperate it from legs more. It really takes a toll on the hammies.

First off, nothing wrong with egg yolks. Unless your ignorant.

Second: Steel Cut Oats and Whey Protein.

You'd be better off with 30g of protein than 20g, regardless of blend.

Most of these guys are being jerks. Don't listen to 'em.

Right now, you want to focus on a lot of clean foods, and big compound lifts. Fat is expendable. If it really bothers you, throw in...

Most complex is oatmeal, but I don't see anything wrong with whole wheat pasta.

Diet
Breakfast:
3/4 Cup Oatmeal (Ground up in shake)
Protein Shake
Banana or Apple or something

Snack:
Protein Bar

Snack:

Depends on how much is in a pill. I'd say 10-15 gms PWO, and 10-15 pre bed, or in the middle of the night.

You don't need to buy Xtend, but its a luxury. You can buy BCAAs in bulk for much cheaper, or if you look around you can just get a BCAA/CM combo for a LOT cheaper.

Try taking some whey then running. Works for me.

How do you hurt yourself doing DB presses? They are safer. Safer...more effective, etc. If you do barbell do incline preferably, or maybe decline. Not flat though.

I'm a hard gainer (not a BS one, a genuine hard gainer). I've gained 70lbs in 3 years, along with 5 inches in height. I've got 80 more to go.

There's nothing wrong with creatine, and in fact it is a great supplement. It helps you get an extra rep or two. However, you should not be wasting your money on supplements until you have basic...