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Stick to key lifts, you have too many accessories. 3 sets of pullups is not enough, I would focus on the 4+ set range. 3 sets is also not enough volume, 4 sets is the bare minimum I use for my...

I was once in your shoes. You really need to eat. I would aim for 2600+ calories a day with 130 grams of protein MINIMUM. Go heavy with your lifts, and stay CONSISTENT with diet and training. EAT for...

Picture on the left at age 18, picture on the right age 22! I'm natty, no drugs ever used. I do use creatine and whey protein powder though :)
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Repped, what mtapaquette said. BCAA are not really not necessary as long as you are consuming enough protein powder.
If you want more information on the science behind EAA's and BCAA's, check out...

Mitis: "For Miles & Miles"'
Krys Talk: "Way Back Home"
Skrux: "You and me"

Exactly what Heisman said. Stay away from barbell movements, and focus on dumbbell/unilateral exercises to evenly build up both sides.

LISTEN UP. I have experienced this as well. One of the #1 reasons why your wrists are hurting is because you are fully supinating your wrists at the bottom of the movement. This occurs very...

There is very limited bicep/brachialis activation in the dumbbell press movement because it is a pushing exercise. Yes, your arm flexors are used to stabilize, but they are not activated to the...

My secrets are:
1. Optimizing my hormone levels through proper supplementation
2. Following a keto/paleo diet with cheat meals (IIFYM) and occasional IF
3. Focusing on getting stronger on squat,...

Hey guys,

My name is Jacob, & I am a personal trainer & engineer. Looking forward to contributing and giving value to this community.
Here is my college transformation from 18-22. No steroids...

13,000 calories is a lot...like professional eater a lot. Are you sure you did not miscalculate?

If you are working out, you need to eat more carbs. It's that simple. These diets tend to work for overweight people that are inactive.

You need a gym with weights and a pullup bar.

#1. Not enough core work for them to show
#2. Your BF is miscalculated, you need to lose more abdominal fat.
#3. Maybe you have poor ab genetics

I would look into the Paleo Protein brand of powders on amazon. They taste excellent.

I've tried it. It's not worth your money.

Very simple. Eat until you are full at night. If you are waking up at 5 in the morning hungry, that means you weren't eating enough the night before.

I find 1.2 g/lbm of bw to usually be enough

Eating food can never be terrible for the gains. However, make sure you aren't only eating candy bars & pizza.

You are 16. Hunger is your ally, not your enemy. It is telling your body that it needs more nutrients and energy to grow and work. Don't limit your calories. If you need to eat more, eat more. Stay...