Thanks for the welcome and the info guys, everyone here has been super helpful and genuine, feels good to be supported, a little info about me, I'm 31 now, I've been lifting back serious for bout a year now, my one major problem is that I have a pretty high metabolic rate and I do construction work for a living so I'm constantly burning my calories up and making serious gains is challenging for me, i guess the main thing I should do is eat my face off right, any suggestions?