Lol, are you sure you cant just give me free information?

this book is really worth buying, even if you never use the programs the theory and general approach to training is exceptional.

Well, buying the book is out of the question for me atm considering it costs money which is something i dont have : (

you can bulk for a couple months, then cut for a couple months. when u bulk, eat over your maintenance in calories so you can gain weight. cardio is actually recommended while your bulking(unless you a hardgainer) 2-3 times a week as long as you keep your calories higher than you are burning.

or you can do a slow bulk which is where u eat slightly over maintenance calories so that you keep gaining small amounts of muscle and little fat so that you will not need to 'waste' time in a cutting routine. its a very long bulk where u put on little fat.

goodluck

Thanks alot for the info, protein. I think i might just do a slow bulk which is kinda what ive been doing. Im guessing around 3000 callories would be good for a slow bulk?