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Did biceps/triceps Wednesday night, everything felt OK.

Woken up Thursday feeling a little sore, nothing too out of the ordinary there...

Gone to the gym Thursday night to do shoulders, picked...

I did get through a 30srv. tub of WFR but it didn't seem to work for me. I really enjoyed the previous WF but Reborn just didn't seem to do anything for me. No big boost of energy, no added focus and...

Thanks both for the clarification :) Hopefully I'll be picking some up soon!

Currently using a PWO called Hyperlean by USN (http://www.dolphinfitness.co.uk/en/usn-hyperlean-220g/52359)

White Pump is finally showing up on some UK Supplement websites -

Is there any...

I find shoulders get more pump than most other muscles.

Certainly pushing into the 10-rep range helps this a lot. Side cable raises gets the vein out!

It's not really what you asked, but personally I prefer EZ Bar Overhead Tricep Extensions.

If you do them on an incline bench, the movement is very similar to cables and it give's you the...

Any exercise is better than no exercise :) Some basic nutrition info and calorie counting would be a great start.

I've incoperated a warmup routine before each gym session of step ups and push ups.

- 30 seconds step ups, 30 seconds pushups, 30 seconds step ups, 30 seconds push ups

- 2min rest

- Repeat...

30mins pre-workout with my Pre-workout mix thrown in too (on workout days).

On off-days I just take it any time during the day that suits.

You could try swapping squatting in the rack/with a bar to squatting on a machine? My gym has a pretty good hack squat machine, 45 deg leg press, normal leg press. All seem to work quite well.

If you only started benching 2 weeks ago, that probably explains why you can't bench very much....

You could go to the gym for 10 years but if you only ever do cardio and non-strength focused...

Out of the ones I've tried, personally, PRONOM23 CCB does it for me. Hard to beat the taste of that when mixing with water, it keeps all of its chocolatey goodness!

I have to say, after all the reviews, WFR disappointed me a little.

The flavour (Lemon) wasn't quite to my liking although easily drinkable all the same (Hemavol Lemon is winning the flavour...

You'll likely notice an increase in trips to the bathroom from the extra water you should be consuming

I believe the recommendation is 3.5-5g of creatine daily, regardless of where it comes from (PWO or Mono or whatever).

If your PWO has 5g creatine in it, and you're using it daily, this should be...

Plenty of UK sites to order from - Dolphin Fitness and PowerBody are two good ones.

ProNom23 CCB is way up top on my list for taste with water. I mix with 300ml water (which is quite a lot, most...

In short:

1) No need to "avoid/cut out" any food, just balance your diet.
2) As @TriggerBuster said, if it's causing that much of an impact on daily life, reassess!

Ill throw mine in for comparison (I do Chest Tuesdays, Shoulders Thursdays (Wednesday is a rest day if that makes any difference))

Flat DB - 26/28kg
Incline DB (2nd exercise after flat DB) - 24kg...

No.

RDA (recommended daily allowance) for your average-joe male is 2500 calories anyway. With regular exercise and hitting the gym on top of that, 2500 should be the MINIMUM you aim for.

6'2 and 147lbs, just keep eating those cals!! Sounds very very light for 6'2 I would have thought you'd be aiming for something like 180-190+

Sounds likely your body just needs to 'fill-out'