Whats up guys, my buddy directed me here for some solid advice to get started on getting strenght/size. Me: bout 5'10 , 130 pounds. skin and bones pretty much. Ive been told from a few people already that I need to start tripling my caloric intake. I would only eat like 1-2 small meals a day, right now Im eating a bagel or two every morning, a bowl of kaishi high protein cereal and a dannon breakfast smoothie. When my optimum nutrition whey protein comes in, im going to use that as my in between meal supplement / after work out meal. For lunch i usually eat a pbj sandwich + banana or a tunafish + swiss cheese sandwich and pound a glass or two of milk. For dinner, I usually just pop in a healthy choice meal + more milk. currently taking: 2 omega-3 fish oil pills and a centrum performance multi vitamin daily. questions: is it possible for me to do a clean bulk/ cut out lots of fat and still gain weight at a decent rate? or do i need to do a dirty bulk for faster results? if so, what foods should i be eating lots of for a clean bulk? " "dirty bulk? in the gym, im lookin to build up my general strength, as I have heard that with good strength comes good size. My bench is pretty weak, usually just 95-105 pounds. shoulder press about 30 pound dumbells, squat about only like 135-50 range. to gain strength/size in the most efficient manner, do i want to do mostly compound exercises? or isolated. Im tryin to form up a solid weekly routine, I have the time to be in the gym daily if need be. Any suggestions would be greatly appreciated by me F&N. Thanks for the read guys.