2) Don't complicate your diet. Decide whether you want to wane or gain and then eat according. Figure out your BMR (look it up) and then use the Harris Benedict Equation to figure out what your maintenance is calorically. Once you've done that, either lop off 400-500 calories or add on as many. Stick with that for a bit and tinker when necessary. It's not a one-size-fits-all approach, but it's a good starting point that allows you to make some modifications. 3) Be patient, but don't get complacent. It takes time to see significant results, but if you aren't seeing anything after a month or two of following the above, then change something. Excellent advice. Remember, consistency is key - you might not see visible results in a week, two weeks or three but stick with it and your body will start to look the way you want it to. i really, really hate to say this, it's so cliche, but starting strength is your friend. wish i would have stuck to basics when i was starting out I agree with this, saves a load of trouble if you start with something very basic and then move on to more complicated splits once you have built a good base. Looking at your program, it seems you do a shitload of pressing compared to pulling... that might be something you want to address.