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Ok you two now explain why is my post nonsense

↑ yeah that

kidneys and liver health

yes srs. 2gr of proteins/lbs is too much for a natural

disgusting

white rice has higher glicemic index than brown but it`s not a simple carb.
i think white is great post workout for the insulin spike.

make sure you are training hard enough to stimulate the muscle. your diet doesn`t look too bad so i`d say train harder.
unless you`re an ectomorph then you`d need to eat more

I`d say start tracking your food so you know exactly how many grams of proteins carbs and fats you`re eating. then based on your stats you can decide what to do.

I`d love to, only reason I don`t do it is because I`m not sure that`s healthy to eat that many proteins

don`t buy a weight gainer. and if you already have, throw it on the GARBAGE. as the above posters said, eat. weight gainers are crap full of sugar. (most of them)

throw the weight gainer on the garbage and EAT 6 meals a day. you should only have a weight gainer IF you are an ectomorph. but even if you are one I`d suggest you make your own meal. just add milk...

Like Mrpb said, the pump is just temporary. you need to make sure you are eating plenty of proteins. 6 meals a day

****ing governaments

try it and see yourself. don`t expect huge gains tho

black coffee

drink your water and don`t worry.

marinated

never heard about bulgarian yoghurt. but yes as long as it is fat free and has no sugar you`re gtg

EAT. simply add foods that are high in calories like peanut butter, olive oil, oats, bananas etc. and make sure you eat plenty of complex carbs and proteins every 2 to 3 hours

hahahahaaa ROTFLOL!!