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For those of you who have a Costco in the area, Premier makes a great protein bar that is less than $1 per and it has roughly 30g of whey protein. Great stuff!

I am not pimping any particular place, I have just had some good luck at bodybuilding.com. Their deliveries have always been reliable and prices comparable to anything I have found.

You can also just look for low carb and low fat protein powders. This would qualify as "lite" if you are looking to keep an eye on weight gain while getting extra nutrition or protein. I like the EAS whey protein with milk. Shake the hell out of it first and it is pretty palatable.

zup

It does sound like you need more focus on your triceps. Hit your tri's hard when you are doing chest and then blast them again in another session with your bi's. That way you get two days of tri work and your size should increase. Always endeavor to decrease your bodyfat. It will help with...

Bottom line... don't count on consistent advice. Different programs work for different people. The most common advice I see is to train calves at least a couple times per week. Most people have a hard time developing calves so they try to blast them as frequently as possible. Find out what...

There is some new equipment out there that allows you to do lat pull downs both vertical and at a nice incline. The bars move independently for each arm, which is a great way to isolate each side of the back. I have found that both these machines are way better than a straight vertical pull...

If you want to grow you should count on being sore. The good soreness that comes after an intense workout, not bad form.

I recommend getting the run in after a good lift. Save you energy for the iron and squeeze what you can out for the cardio!

Keep working hard dude