Fadi, so much wisdom, if anything, too much for my novice brain to comprehend at once.
I would love to personally pick your brain sometime.
Eating & nutrition is currently one of the (main) things that I am struggling to wrap my head around. I am looking to put on some size, approx 10 - 15kg's to start with, but must learn to crawl first, then walk.
Currently weigh approx 68kg, down from a peak of 120kg. I've just joined up at my local gym, and have been given a 3 day split program to go on. Not sure how good or bad it is, but I guess it's a start.
I seem to be going around in circles at the moment. This whole 'eating to put on weight' is new to me.
-Rob.
Mate if you just starting out, I would ditch the split, Stick with the begginer program in the sticky, And eat at 10- 15% over your maintanace.
sounds simple huh? Ive learnt its best not to over complicate things.