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I havent been on here for like 8 months... Im guessing you are referring to Danny81, whatever happened to that kid?

Complex carbs (brown rice, sweet potatoes, oatmeal, whole grains). What do you currently take for supplements? Just a heads up, your gonna be told to post your diet, macros, and routines before anyone will attempt to help you. You will also want to read the stickies.

EFA's, seafood, shellfish, dark chocolate Ill tell you, I upped my fish oil intake to 8000 mg a day, and libido went through the roof. Ive also read that it decreases some guys drive. Everyone is different.

Google it

I am a big fan of freebasing creatine

I buy the hodgson's mill organic flax pancake mix, add a scoop of protein, replace the oil the recipe calls for with 2 tbsp of nat pb and add some extra water. Ill tell you, they are good as hell and make an awesome saturday morning pregym breakfast.

speaking of which, what is the typical shelf life of whey?

I hear that pb is so anabolic that they have added it to the list of banned substances in the Olympics:wacko:.... PB is pretty damn calorie dense, so for a bulk its pretty good for adding a bunch of extra calories.

Well you are definitely on the right path. Like I said before, get on fitday, they will give you some estimates of what your daily cals should be. Diet is the larger part of the equation by far, but the exercise will definitely help speed things up. I do think that 1300 calories is too...

Thank you, I've dropped 100lbs before the healthy way. unfortunately I lost track and gave in to my old ways, and went right back. But I am back on track, and more focused than ever.

You definitely should add more compound leg work. You have way more chest work than leg work. Your legs and back are the two largest muscle groups and should be treated as such.

Well i do know that sugar makes me break out like crazy. How much do you currently weight? A pound a day is extreme and 1300 calories is pretty low. are you male or female? Also, while weight loss is the most important thing, you will probably find that you can build muscle while losing...

Body weight? speed? And do you take any rest days at all?

How quickly is the weight coming off and how do you feel? I am in the same boat as you, i am trying to lose a large amount of weight as well (70-80 lbs). It looks like you have the right idea with how you are eating, but you may want to up your protein. What is your body weight? What does...

Most pulling (back) exercises stimulate biceps, same goes for pushing exercises and triceps. The reason they are quite fatigued by the end of your workout is because they are being used as part of the lifts. Personally I have always felt that training movements instead of body parts is far...

Looks like your routine could use a little work. Try to include your biceps on your back day, and triceps on your chest day. Going to the gym to work one small muscle is counter intuitive. Try some form of split. There is plenty of info on here to help you set up a more efficient routine.

How about a breakdown of the foods that you actually ate? IMO protein should def be higher.

I can tell you from personal experience that this is absolutely true.

Yes those are macro nutrients.

There is no supplement out there that is better than hard work and a proper diet. Like others have said, $76 bucks could buy you a bunch of protein packed foods, that would have helped you grow GUARANTEED.