Recent content by aichin

thank you so much, i think im going to focus on my diet 1st. im gonna back here after 2 or 3 months and consult again. thanks!

30years old, 145lbs, 5'6, working out heavy for at least 1 1/2 hour 3 times a week but on and off for almost a year. 16% to 17%bf. I also do 10km run twice or thrice a week a day after i go to gym with an average of 55mins - 60mins. Im looking to gain some more mass and also gain more strength...