Get rid of PreWO CytoG and move it to prebedtime shake. PWO make sure you have the shake right away and then a meal within 30min. I put on 15 in 2years. I lived on Whole Wheat PBJs, Tuna, Chicken, Steak, Greens, Eggs, Shakes, Milk and Pasta. Lots of carbs and whole foods. Lots of H2O. Timing is key though, dont just got nuts on food. Lift heavy.