ahh sorry i wasnt very clear really in what i said about the abs diet - let me re-phrase a bit! lol i read the book found it interesting and what not but it was more the training side of things that intersted me, they reckon that the most effecient way of building muscle was to do a whole body routine 3 times a week rather than split muscles down and only train a body part once a week. i am comfortable with the fact that to build up i am going to ineveitablly put on some weight as well but if i want to do it right then im up for it. I have 3-4 months as i am trying to get in the police force and due to an op my weight is very low so need to get some muscle on to bulk up i currently way 9 1/2stone and obviously going into the police i would prefer my weight gain to be muscle than just weight gain! does that make more sense?