a good book about bodybuilding nutrition is the nutrient timing system it allows you to break down your needed calorie intake and specifically target when and what you need throughout the day...
one thing is that abs should be done after your main workout... this is because you need to save your core strength to utilize it for your main lifts (squat, bench, etc.) then abs should be done...
the way to achieve more thickness is doing many sets of low reps... for my sets i usually will do 5 sets of 6 reps (doing 3 exercises on biceps and 3 exercises on triceps) you constantly want to mix...
i have recently just started following this wokout... and have been trying to add 5 lbs to each set every 3rd week and been increasing from there... it is the first workout that lee priest used to...
