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currently bulking 2300-2500 cals
3 main meals and 3 snack meals.

if your cutting i would say its abit too much carbs over fats and protein. try this 40/20/40

and for carbs if your sick of eating rice for 3 meals you can switch it with sweet potatoes and pumpkin.

So i've been eating brown rice for a long time now and on the label it says for 100g of brown rice have 77g o carbs is that true? because i search it up on google and it says that for 100g theres...

oh okay thanks man.

WHAT? okay you guys did not answer my question at all lol.

but thanks anyway.

YES im in first page FINALLY :D

Okay so my question is how much weights in benching, deadlift and squat and other exercise to you see increasing when clean bulking?
because at the moment my lift only increasing slowly like 2.5kg...

go read the **** stickie man, its not hard,
its got everything you need.

Nice food Op, you'll get there in no time.

Im on the push/pull/legs is well, I love it, it's been working for me, all my lifts been increasing and the only soreness that i get is from my chest after chest day, Maybe try change up the exercise...

^ whatever the guy above me said. it's probably your diet, and try not to do so many reps for your warm up.
Im on the same split and so far my lift been increasing :)

you can listen to me or not upto you but here is how i build my shoulders.
Don't let it get to you, instead of doing like 3-5 different exercise just focus on the two exercise that target most of...

Any program will work if you put in the hard work and dedication into it.
Pick any program that you like and that will keep you going to the gym and work hard thats the program that will work for...

Okay for squat you can't really do much with DB so what i'll do is go lift up your table and do front squat or if u have a bag then load it up with concrete n squat.

for bench press what i'll do...

theres nothing wrong with it, but i would recommend take one day rest a week but thats just me.

good luck

when i was 16 on the first day that i asked my ex out, we went back to her house and yeah ahahah.

Bulk for a year and do some incline bench then come back and ask again

pull ups works best for me and then lat pull downs, try focusing on using yr lats to pull the bar down.

good luck

ummmm nah idk ae but thats by far the cheapest since they do free delivering and the supp are cheap too so its a win win.

and thanks im getting there. lol

yo whatsup bro. i get my supp from supplement.co.nz Free shipping bro and they are very reliable. Good luck