I see, any sort of body fat estimation?

e/ also for a really clean bulk how many calories do you estimate? I'm 5'10 165

This post was edited by dgkblack on Oct 16 2011 07:27pm

Thanks, what kind of diet would I need? I eat healthy and can give you pictures if you need. Thanks for all of the help as well.

kinda hard to tell because of your muscularity. I'd venture to guess around 14-15% body fat.

As far as your calories go...probably around 2,500

need ur height/weight/bf% and body type.

hey raynor, ive been benchin a ton lately and have decided its time to do a deload, my question is would not benching this week count as a deload? as in i would still do legs one day and back one day but thats it?

I just bought a Gainer cheap from my sister, since she didn't want it.

Should I take it instead of my Whey Protein-powder post workout?

Well, I am a hardgainer, and trying to gain weight (always had hard to gain weight), so now I got this cheap - so I thought, why not?

This gainer is this per serving, the bigger one (120 gram powder, 2dl) :

458 kcal (calories)
82 grams carbohydrates
29 grams protein

Smaller serving is like this (90 gram powder, 1,5dl)

344 kcal (calories)
61 grams carbohydrates
22 grams protein

Thanks in advance!

Ray -

How can I improve my stabilizers while doing bench press? I can press the weight fine, but I feel I have issues keeping it balanced.

Yes that could work....although I'd probably recommend a FULL deload, as in no workouts at all that week.

That should be fine. I would recommend getting at least 40g protein post workout though.

Train Dumbbell Bench Press 5 sets a week with moderate weight and go really slow with each rep and extremely controlled form. This is the best way to build stabilizers for bench.