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I followed the lean mass diet 3000 more a less to a T. I started at 6ft1 and 185lbs and got up to 195lbs in 8 weeks.
I was training about 6 days a week and doing 15-25mins of LI cardio after every...

I would say your hanging around 8-11%. Amazing transformation!! WHat kind of diet/training did you use?

SHadoW

-1 cup low fat cottage cheese
-1 cup Oats w/water
-2 tbsp raisins
-2 tbsp peanut butter
-1 medium orange or apple

If you can't have dairy sub the cottage cheese for some chicken breast.

I'm...

Thanks for that! a load of content for me to trudge through...

ShadoW

I go for the lowest fat I can find which is normally about 0.9g of fat per 100g. Add my own nuts to make up.

ShadoW

Excellent work, which calorie plan of the lean mass diet are you following??

ShadoW

Just get on the treadmill or elliptical trainer and go for about 20 minutes will do the job, I personally just try to keep my HR between 90 and 120 as I like to work up a bit of a sweat in my PW...

Keep bulking, Personally I would drop the 1000 calorie shake your having and replace it with 1000 calories of food spread over the day (2 Peanut butter/whole wheat sandwiches)
Also do minimize fat...

Nice progress!! you can see a real difference between your first set of pics and the most recent one's.

ShadoW

awesome training plan. Great advice all round from beast.

Shadow

Derek as someone who has suffered from terrible lower back pain, and has overcome it I urge you to read this book:
...

A tub of Natural peanut butter makes it easy to rack up the calories. Try shoot down a TBSP or two of Olive Oil.

I would say just have a clean diet, stick to whole unprocessed foods. Possibly supplement with a good milk thistle supplement, drink green tea and cleanse your body with loads of water.
Also I would...

Awesome progress, much better than you last bulk!! What have you been dong for diet?

ShadoW

Give some Piracetam a try, also plain old caffeine anhydrous seems to work pretty good to give me a few hours of focus.

ShadoW

Its easier not to count calories when on a fat loss diet, just restrict your carbs to a portion breakfast and after training and for the rest of the day have meat and a TBSP or two of good fat and...

Try this for a classic weight gain technique,

Fill a cup with Olive oil, take a swig each time you eat. Finish it by the end of the day and you have just taken in about 2000 calories.
If that...

I just get up, have some caffeine (sugar free red bull) then sip on BCAA's during. Currently using Xtend,

ShadoW

If you hate cottage cheese try some Full Fat Yoghurt (1 cup) with half a scoop of protein powder. Wash that down with some fish oil caps,

ShadoW

I have never tried it but it looks like a great MRP, if you can't get whole foods in go for it,

ShadoW