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Take your maintenance and subtract about 300 calories. Also you will need to switch your macros up and eat more proteins and fats and much less carbs.

Bulk

When I had a BF% of 21% I just had the mentality that I would never get a six-pack, and now that I have a low BF% and have a defined six-pack, I just feel like I want more. I do not feel unhappy at...

You just have a small upper body. Develop your lats by bulking and doing weighted pull-ups especially. If you follow a good nutrition plan, and lift properly, you will get a v-taper eventually! Good...

I drink so much water before (Pre shake, N.O.-Xplode both have a few cups of water) and I drink an intra-workout drink (Xtend BCAA's), so sometimes I weigh a few pounds more at night when I weigh...

If this is an improvement, and you are staying fit, then good job man! Keep up the good work!

Nice gains! You have nice definition on your traps, which to me is one of the best areas to have definition, aside from abs of course ;)

Looking good man! Keep it up! Nice bike btw :P

Great work man! Keep going hard!

I think that you could benefit from bulking for a couple months more. Looking good man!

Like others here, I do this as my final exercise on my chest and tri's day. I find that it gives more of a pump to the tri's than the chest, although it is great for the chest. Bench is also great...

I also rely on seated military press as my favourite shoulder exercise, although if you are able to (you said you had a rotator cuff injury) you should do side and front dumbbell raises.

I love weighted close grip chin-ups and if you have the equipment available, preacher curls.

Exactly. It is the mind to muscle connection that matters, not the mass of the dumbbell.

You should feel physically tired, although if you are extremely exhausted to the point where you feel sick or can not function, you may not be eating enough or getting enough sleep.

I do static stretches then ballistic for a total of about 10min max before lifting, and in between sets I will sometimes do some ballistic stretches and after I will do a cool down and some light...

The heat may be causing the fluid in your arm to expand and this may cause pressure in your shoulder to increase and thus, cause pain. This is just the only thing I can think of that would cause that...

~19% although it is hard to tell with that picture.

A friend of mine tried the GOMAD program and he ended up gaining a lot of fat. I have heard a lot of people that have gained a lot because they do not manage their overall calorie intake. I would...

If you do HIIT you can improve sprint speed and acceleration. This along with a resistance program, you will become faster and stronger.