I am fine for sleeping I get at least 10 hours a day. I am trying hard with diet but could b better money is tight I have 3 demanding kids I am getting about 170g protein a day & I'm using maximuscle progain extreme.
As for working out 3/4 days a week using bulking method I got online but I have been stuck last month can't seem to increase no more.
Example..
Bench light weight 20 reps
Increase 15 reps
Increase 8 reps
Increase to 135lb 6 reps but sometimes I can't do the 6 my shoulders give up.
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