Steve0178’s BodyBlog

24 oz skim milk: 240 cal. (or whole)
3 scoops protein: 345 cal (casein is slower digesting, whey is quick absorption…so use you best judgement)
1 tbsp flax oil: 110 cal
1 cup oats: 300 cal (if you grind these up in a coffee grinder then they will mix much better in the shake!)

995 calories 2 times per day…do it after your breakfast so it doesn’t fill you up. Eat just like you normally would throughout the day. Don’t count these shakes as a substitute for a meal…more of an addition to a meal.  An extra 2k cal per day will help you gain weight. 

1: start off light to warm up… work your way up to your heavy sets.
2: at least 3 heavy sets (4-6 reps max)
3: after heavy sets do burnouts until you cant go anymore (lighter weight) Also use lots of dropsets and supersets in your routine.
4: do this for every set of exercises you do. At least do 3 exercises per body part

(The whole idea here is to hit your fast and slow twitch muscles every workout)
5: Try to make it to the gym 6 days a week
6: Always train with high intensity. If your going through the motions your wasting time and money.
7: Always workout to get sore the next day. If you didnt get sore you didn’t push yourself hard enough
8: You got to go big to get big! Put more weight on! Shock your muscles!  Do negatives if you have to.

9: This is probably the most important one as far as training goes: ALWAYS change your routine up.  If you do the same thing every time you workout, your not hitting different muscle fibers and your not getting as much growth as you could. 
10: EAT everything you can, if your not gaining weight in a months time, your not eating enough. If you put on fat, increase cardio…its a formula
11: Only do cardio at the end of your workout: dont waste a whole day doing cardio. Your focused on getting big, not buring calories.
12: Feel your body growing (mentally and physically)
13: If you always have good form, you are not going heavy enough (dont get me wrong, form is very important, but sometimes you need to focus on heavier weight where your form might not be perfect)

14: Working out should never be a job, if it gets tedious, take a break.

that is the way i grew best and might not be right for everyone…take it for what it is worth!

Here are some back pics to compare

I just wanted to post the evolution of my bicept. Hopefully i can add some new, larger pics in the future!