Thanx for all the advice. My intent was not to come across like a complete newbie. (but i did) I have been with EF for over 6 years and have done alot more posts than this acct has. I need to update my Muchobig acct to use it again. I have been away from the site a bit, but thats what happens when you get married and are trying to build your own business. I currently take in under 1500 cals per day. I work construction 8-9 hours a day which is not just sitting around. In the evenings I go to the gym and do 50min to 1 hour of cardio, typicaly burn 600 cals.Then i do abs every day 5 sets to failure. I do chest, triceps, and shoulders on day1, on day 2 i do back and biceps, on day 3 i do legs. On day 3and 4 i dont do cardio from bieng sore. When i lift i do at least 3 excersizes per body part 5 sets and rep out until failiure. I raise the weight every set, and drop on the last set. By day 4 i'm still sore on my chest and tri's so thats the reason i only lift 3 days a week. If i wasnt sore i would lift more. The other thing is i have pain when i do bench and shoulders. Thats why i wanted to use deca. The supplements i take now are no explode before workout and protien post.