Thanks for the info so far, here is some more input i weigh 215lbs. i'm 5'9" i think my body fat is around 16 to 19 percent maybe a little more, who knows and i am tring to bulk and cut i don't know if that is possible or not but then again that is why i am here. and i am well disciplined when it comes to a diet i just want to make sure i am doing the right diet, on what to eat ,how much ,and how often ,and how long i should diet, and again thanks in advance for the info.