You have no idea how long I've been searching for a site like yours - with the excellent info and service you render I've read books and then some and have had moderate success. I'm trusting that I have finally found it .... If you would entertain me let me paint a picture for you. I'm 6'6" / 196 cm in height, weigh 101 kgs and need help. I have a real problem getting rid of the flab around my waist - even though I have cut a lot of fat out of my diet. My forearms are long and thin, my biceps are slightly defined, but I can't get real size, my collar bones are exposed, my chest can get no real size or definition, my back is pretty ok except for the lower portion which caves in slightly. My waist is a 38 which I hope to reduce to at least a 36. My buttocks are fine except that it could use with some firmness. My legs are fine - they are firm but there's no definition. I can gym on the following days Monday / Tuesday / Thursday / Saturday / Sunday What I need is to get lean / shredd all the fat I don't need / hide the bones / and as I play basketball - I need to jump higher and box-out better I hope this has not confused you, but I would really appreciate it if you could help p.s. Do you offer dietry advice or a meal plan ????

You sound motivated. That is great! Check out our Nutrition section for some sound advice. When you read it be aware that an overall caloric range can be different for different people. You want to get bigger but also want to reduce bodyfat. It is very important to take in a quality protein source in an appropriate amount. Look at 1 gram per pound of bodyweight for you. This will provide the basic elements needed to support muscle growth and recovery. Then, cut out all processed sugars and junk food. Calories from these foods create a greater fat storage affect even when your daily caloric levels are low. Finally, you have to train consistantly. Since you are motivated this should not be a problem. Get on the 5 day Strength and Power program. If this is a little too much for you it is totally fine to move into the Express version of this program. After 12 weeks of this program you can move into the 4 Day Competitive Basketball Program. These two workouts will provide an excellent 6 months of training for you! Thanks for your question!