First off, welcome, glad to see you made the jump and joined.
Second, read the stickys in the training and nutrition sections to help you get a better understanding of where you could start and more specific questions you could ask to give you the results you need.

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Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present.

MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal