Ok folks it seems that some people still don't get the fact that nutrition is the single most important factor when trying to build the body you want. Point ( you put garbage in your body you get garbage out) if you don't eat the correct foods you will not grow or at the least your gains will be mediocre at best! Why would you train hard spend hours in the gym spend a shit load of money on gear if you don't eat right. First of all you have to eat lean cuts of meat. If its processed or has words in the label that you can't pronounce or understand why would you eat it??? Try this eat single ingreadeant foods.. Such as beef.. Chicken.. Beans .. Whole grains... Ect.. You get the point. Stay away from things like enriched flour or bleached flour it has had most of the nutrional parts stripped from it .my theory is only put foods in your body that will be productive !! Why eat something that will hinder your gains? Try this for 90 days and you will be amazed with the progress but even if you eat right you still have to eat enough calories to grow with out food your body can't run ..