go as heavy as you can with still being able to complete the set.

eat alot of chicken,

somethign you dont have to grill- can tuna- good for you and delicious

i got big on NoXplod -(weighed 203lbs benched 420)- but havent taken supplements in years ...

my routein
vvvvvvvv

day 1-back/bicept/forearm
day 2-chest/tricept/
day 3-legs
day 1-back/bicept/forearm
day 2-chest/tricept

abs every other day