Today I have restarted my training after about a year of a break. I have one month before I leave for some business back in Ukraine/Russia and I need to get in shape. Will measure my weight now ( 154lb) and before I leave. Today i managed to curl a whooping 45lb dumbell 5 times Think gaining about 5-10lb is probable with good eating and exercize? I will only work on upper torso/neck/arms because dont need legs/abs that much (I run track ) Wish me luck. p.s. No whey or creatine or any other substance. Just lots of fish/chicken/duck, fish oils, sunflower seeds, etc.