read the entire thread. loads of advice there.

looks okay to me.

damn that routine looks familiar, where did you get that from? in fact its almost similar to mine!

you need a preworkout/postworkout meal. dinner too.

When we say mass gaining, its essentially eating more than what your body needs so that it will grow. Even if you get enough protein in, without enough calories you still won't grow.

You're depending too much on shakes too. Imo the best time for you to use shakes is early morning and right after workouts. Can't use shakes as replacement meals. Throw in some cardio during one or two of your rest days for fat loss instead.

Eat a solid meal one or two hours before your workout, and one more right after. And I don't think you're slightly obese. At your height and weight that should be optimum bmi. But nonetheless mirror is your best scale. Forget the bmi.

Training wise I got my template from tnation. Very similar in terms of bodypart worked on the four days and some of the exercises. Difference is my volume a lot lower but I have more sets, but that depends on how I feel. Set number varies from 3 to 6 sets. Reps around 4 to 6 on the last few sets. Weights are ramped.

when i say volume i mean reps per set. but volume in general can mean sets as well. for example, 10sets x 3reps is also a lot of volume.

ramped weights mean the weights are added after every set. no constant weights.

good man. well dan advised you first so credits to him =)

Well, personally I don't do it but I think a few regs here cook their own food and pack it for lunch. For me I eat moderately clean, most of the time is chicken rice or chap fan. Nothing fried or processed if I can help it.

Whey protein won't overload ur liver. Just don't overdose with it lol.

Ramp weights and reps go down. Look at my journal for details.

If it was me I would go for bcaa. And if you want to avoid catabolism don't go to bed hungry, and use slow release proteins.

do the diet for a week, and weigh yourself. if you lose weight tada! it works! if not, reduce calories until u see a weight loss! see aint rocket science.

Kyo is right. Your gaining lbm and losing fats. At least from your description la haha.

Progress pics are way better. Easier to seee the difference

What i meant was to take photos for your own reference. Like a journal..

WEAK!

You realise weight and mass pretty much means the same thing right?