Thanks Phil, phil is one great guy who has helped alot in these last 2 years. His theachings are gold .. I follow his routine, train using his advices and eat the way he thought me... doing best exercises and progressing each workout.. he also thought me how to get bigger while actually preparing for a contest
I listen to my body .. right now I train bodyparts very frequently once every 5 days .. sometimes I take a day off but I have found I am recovering well enough. The best part is that I started the prep at 82kg 180lb and now I am standing at 190-192lbs ..