Let's start a checklist of things you need to do to be a real brolly. As in, if you aren't doing at least this, that's why you're not jacked. Daily Eat one of the following 4-6 times per day and log it (www.fitday.com www.dailyburn.com) - 6-8oz lean meat (one grilled chicken breast, steak, pork chop, etc. preferably grilled) - 6-8 eggs (combination of 12-16 whites or yolks) - 1 serving protein shake - 1 serving green vegetables Sleep 8-10 hours Drink water (1 gallon or more) Weekly Perform 3-5 sets of the all following exercises - Squats - Dead lifts - flat bench - bent over rows - military press - chins or pull ups - dips - Running, swimming, biking, playing some sport that involves running Prepare 8-15 lbs total chicken breast, beef, hard boiled eggs, etc. Most likely split into two sessions per week. Monthly I got nothing.