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Here is my story. Iam 28 years old, 6'1" and 233lbs. I started lifting in March of this year. I joined the gym for three months to try it out. I was eating like shit and getting about 100 grams of protien a day. In three months I gained 1" to my biceps. I was so pumped that I rejoined. Now I try to eat right and get about 300-360 grams of protien a day. My water intake sucks but Iam working on that. Last night I measured my arms and I lost 3/4". WTF. I want to get big not small. Does anyone has some advice? Whats going on? I looked at the DFT 5x5 program but I would have to do the benchpress on a machine because I have no one to spot. I do 2 or 3 sets of 4-6 reps. Have any hints on how to drink more water? Sorry for the stupid questions. If you need mor info let me know.

Thanks

Bryan

Can you do your bench presses in a squat rack? You can set the pins just off your chest.

Work that back and the bi's will grow. The DFT 5x5 is a great program.

Any ideas on how to drink more water? Well, just drink more water. I keep a shaker bottle of water on my desk, adn I usually have at four or five of them a day, that's almost a gallon right there.

If you are eating five times a day, have water with your meals.

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Yeah like Brad says all you need to do is press in the squat rack. The DFT is the ADVANCED 5x5 program. You're not advanced. If you're interested in that do Mark Rippletoe's Starting Stregth (recommended) or the Bill Starr.

As far as you're arms getting smaller I couldn't begin to tell you but I would look at your total calories. Yes you're taking in more protein but before you said you were eating like shit and not you're eating healthy. This may sound funny but sometimes people switch to more clean eating and their total calories simply go down too far. So examine that and figure out whether you need to eat more all around.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Read the "What a bodybuilder eats" sticky

There have been some good suggestions so far so I wont deal with that stuff but i got a couple of questions about your arms.

When are you measuring them? Do you measure them cold, or right after you lift? How much caffiene have you been taking in recently?

The point is that if your muscles were jam packed full of glycogen the first time you measured, then they were severely starved the next time that could account for it. Also if you increased your caffiene (or other diuretic) intake unknowingly then your removing the water from your muscle cells, causing them to be deflate a little.

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I never thought of benching in the squat rack. I measured my arms cold both times. I have zero intake of caffiene. Thanks for the help guys.

Bryan