cheers ross your right as well that would be some great gains i just need to stay focused i think that with the fact ive been clocking up 65+ hours a week at work at the moment and ive been feeling really tired its just but a downer on things a bit but i am going to give myself a big wake up slap tomorrow and get down the gym and smash it. I suppose the slowest part of gaining is always the first month anyway so hopefully from week 5 now onwards i should start to notice something :-) thanks for the words of encouragement much appreciated for how ive been feeling mate