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Instead of eating numerous unsatisfying 500kcal meals, eat 3 1k kcal satisfying ones ;)

1. Increase calories
2. Increase frequence of training

1. Flaxseed oil contains mostly ALA, which is poor at converting itself to EPA and DHA (under 10%). Stay with fish-oil (~2,5g EPA&DHA/day)
2. You don't need multi if you are eating enough veggies...

pokemon.wikia.com/wiki/Evolution


Interesting read, it should anwser a couple of questions for you..

Take 1 scoop of whey (vanilla/chocolate/pb) and slowly add water or milk and stir untill you get to the desired density. Melt PB in microwave and mix the whey spread in. It worked out perfect for me....

+1, worked best for me.

Don't rely on calculators too much. Set your protein at 1g per pound of BW and your fats at 0.45g/pound. Start with about 250g of carbs and observe how your body responds. If you start losing weight...

Check your PM.

1. Eggs
2. Cottage cheese
3. Meat
4. Tuna
5. Whey

There is no clean or dirty food, so you can eat whatever you want, as long as it fits your macros (and micros). The only thing that decides if you will get fat during your bulk is your daily...

Good job! You could probably pull off 230 if you wouldn't have unracked it by yourself and pinched together your shoulderblades..

Why do you have a bodybuilding routine if you want to be a powerlifter?

I have simmilar issues and I found doing fasted interval training (Stubborn fat protocol 2.0 by Lyle McDonald to be more specific), with the adition of caffeine and yohimbine 30-45mins before, very...

I see no issues if you eat and rest a bit more than you do now..

When I'm sick my nutrition is usually off, so I rather delay my workout and just go for a light jog or simply rest.

Been doing it on and off for like a year or so - great way to relax :) We don't have much of an offer in Slovenia, so the only brands I have tried are skruf, thunder and phantom though..

Cut as much as I can while maintaining mass, to look shredded for the first time in my life. Then maintain through the summer and bulk like a mofo after..
Get fu*king strong&mobile @gym.
Read some...

27, not suprised, I'm aware of my narcissm.

After reading this -> obvious troll is obvious..

Edit: this or OP=retard

Keep up the good work and don't give up! :)