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I would recommend measuring your body parts once every 4 weeks to see any noticeable losses.
Also would not worry so much about what the scales say but how much body fat measures, I've put on weight...

And upon waking fix yourself a whey protein.

Personally I would say yes, Casein is your best bet as its a slower releasing protein so through the night you will be fueling your muscles thus avoiding a catabolic state.

This.
High protein, moderate low carbs, and make sure to do cardio.

You got it, work out your macronutrients and calorie needs.
Aim to fail your reps between 6-8.
Some really interesting articles on this site with regarding bulking, amongst other things.

This.
Can never read enough on nutrition.

If you want to pack on some size after the 12 weeks then I would continue on for the 4 weeks after, because the nature of the diet, once you go back to eating a more sustainable diet your body is...

Haha I feel your pain, I finished up at 154lbs with 9.6%bf.
I look best I have for a long time, but I am craving size, clean bulk here we come.

Firstly find out your body fat percentage and set a target body fat percentage you would like, then aim to lose a lb of body fat a week, so if need to lose 5lbs it should be achievable in 5 weeks.

There's a whole thread dedicated to this at the top of the forum with the stickies.

But do not do your cardio all in one go, that defeats one of the purposes of the cardio, the cardio is done...

Cant post pics up on here as need 50 posts, but pictures are up on my Bodyspace

Ok so today was my last day, thoroughly recommend to anyone who wants to cut.

I would advise getting lifting straps, they are life savers.

But overall an enjoyable programme, hard graft but...

Quantities = palm size protein and palm size carbohydrates.

Food gets easier after the first month, cravings go, you'll be sound.

Moderate

I think a lot of people get hung up on the title Shortcut to Size, but basically that's just the title, a play on words, (much like his other program 6 weeks to sick arms) obviously there is no...

Looks good, maybe tricep pull downs aswell

Def do not cut, you need to bulk up, start with full body workouts to start with.

Been using this app for about 2 weeks now, it's brilliant, shocked me too when I scanned in some of my supplements and BAM, thery were already in the database.

Looking forward to seeing people's results from this program!

Thibk of each arm as separate, so what you quoted would be a total of 9 reps per arm.