Ok, basically, I've decided to go ahead and make myself a log to keep track of what I've been doing lately. For those those who don't know, I am 6'4" and used to weigh 330 pounds. I lost 130 pounds in about five and a half months and I was absolutely shocked. This took pace from December '03 until May '04. I didn't know much, I just cut out alot of fat and calories and I worked out regularly. After I dropped the weight, I realized what a bean pole I was. I've been working out regularly since October of '04 where I had a max bench of 135 pounds and I was pretty weak in all of my lifts. Since October of '04 I have trained 4-5 days a week working to build mass and strength. I have often come to F&N and researched for hours on end. From the help that you guys have given me I am now up to 226 pounds from bulking since October. I decided to submit my log so it can be critiqued, improved, and analyzed. Feel free to comment and add suggestions if you'd like. Beginning June 13th, here are my stats. Height: 6'4" Weight: 226 BF%: Not sure, never gotten checked. I have loose skin from my weight loss, so I'm not sure if it'd read right. Measurements Chest: 45" Arms: 16.5" Quads: 27" Calves: 16.5" Waist: 34" Lifts Max Bench Press: 230 Deadlift: 325 Squat: 315 (Haven't maxed in a while) DAY 1 Eating Regimine 9:00 AM 3 Eggs and 2 servings of Oatmeal and a Fish Oil Capsule 485 calories/18g fat/57g carbs/24g Protein 12:30 AM 2 Scoops ON Whey Protein 230 calories/3g fat/6g carbs/46g protein At this time I also take 3 g CEE before workout and 3 G CEE after the workout. 3:00 PM Zaxby's Zak Snak (Chicken, toast, fries) 600 calories/30g fat/40g carbs/30g Protein 5:30 PM 2 Scoops ON Whey Protein 230 calories/3g fat/6g carbs/46g protein 6:45 PM 2 Cans of Tuna and Fish Oil Capsule 315 calories/4.5g fat/0g carbs/65g protein 8:15 PM Cottage Cheese/Peanutbutter (out of jar) and a fish oil capsule 305 calories/18.5g fat/14g carbs/18g protein 11:00 PM 1 Bag of Trail Mix 840 calories/42g fat/96g carb/24g protein TOTAL - 3005 calories/119g fat/219g carb/253g protein TRAINING Cable Row 3x10 Lat Pulldown 3x10 Tricep Cable Pulldown 3x10 Leg Press 3x10 Calf Raises 3x20 Leg Extensions 3x12 Reverse Leg Curls 3x12 Curls 3x10 Hammer Curl 3x10 SkullCrushers 3x10 Tricep Extensions 3x10 Reverse Preacher Curls 3x10 Wrist Curls 3x15 Leg Lifts 3x15 Situps 3x20 Cardio, I ride my bike two miles to the gym and two miles back home.