Hello,

I need some professional help.

So, I am 18, 6'5" 177 lbs, been lifting for 1y-1,5y. I am an ecto. Flexed arms : 14" ( started out with like 11", )

My goal is to put on weight & maintain cut look , 6 pac & get a beach body. I really dont wanna look like a powerlifter

About 1,5y ago I was 6'3" 145 lbs So I ve already made progress,

I ve been making good progress lately, increasing my lifts.

Bench : 1x 225 ( long arms) ,
I recently started squatting & DL ing so I am weak in these.

Recently, I ve started paying more attention to my diet, which helped me do better in the gym & put on some pounds.

How many calories should I take daily ? I am trying to consume about 200 grams of protein / day I guess its okay.

I dont mind adding some fat since my bf % is low

I would like to reach 200 lbs bodyweight until 31, dec, 2011 . Do you think its possbile with proper diet &hard work & enough rest?

I dont really do cardio, just to get to my gym by bike. I lift 4 times a week.


What should I do to reach my goal ?

Thank you so much,

Peter

This shall be your bible

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345094501
Hardgainer Diet and Exercise Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

Best time to take zinc picolinate 50 mg caps? and how many

I would advise taking ZMA instead.

NOW! ZMA is best, take 3x before bed.

for the picolinate, take 1-2 per day morning and night

Hmm sounds crazy but that's what I like.
Thanks a lot once again

I have a bump right under my knee on my left leg, like at the top of the leg just before the knee, theirs no brusing mark visibly but when i push on it it hurts not bad or anything but their is pain. not enough to stop me from doing it so like i said not that much..do u have an idea what it could be? should i check it out ?

anytime man good luck

hmmm could be a number of things.

I would definitely see a doctor about it if the pain gets worse and/or if ice does not alleviate the swelling.

Just stick to RICE for the next 2-3 days and see if it improves...rest/rice/compression/elevation

but anyway raynor, was wonderin if doin a chest/tris/shoulders routine twice a week along with bodyweight stuff at the house like pushups/dips on offdays would be fine along with boxing for 2 hours once a week

That would be fine, but is this just for now until the knee gets better? Or is this your normal routine. If so...where is the legs training??