mega

I would say definetely use a lower = light weight until the pain subsides at least. Or, even better stay away from anything targeting your back such as deadlift - squat. Although squat doesnt "target" your back it puts an awful lot of pressure in on it. Nurse back to health light weight and safe = good form = lifting. The back is not something to mess with! Its like shoulders, sometiems it just doesnt heal right - takes forever! lol - good luck. Also look up stretchs for your back - yoga is great.

3 days on and 2 off is a good split, esspecially when adding mass IMO. It lets you rest enough after a hard and intense workout...with that said you gotta be consistent though. If you stick with 3 days on 2 off - then STICK WITH IT! lol...we all get lazy sometimes, but then we get frustrated when we dont get the results we think we should get...I glad to hear your pounds are still coming!! Thats awesome man!! congrats and keep on pushing (and eating)

those sound good. Flat Bench and Incline Bench (or DB variations) are the best to build in my opinion...also, believe it or not it will help to trash your legs too, it will release more hormones which is good for the whole body..well if you dont have the money for whey, I'm guessing BCAA's are outta the question. However, scivation xtend is a good product. It is hard to get a butt load of protein and kinda expensive anyway u try...unless you can stand chicken and tuna all day lol!

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Lol couple more questions for ya....hope Im not botherin ya...as far as supplements go--I was using ON whey then I ran outta extra dough so its basically just food and kre-alkalyn. Its tough gettin that extra 90grams of protein without the whey...oh and as far as BCAA's whats a good supplement for those... thanks again bro!

yep. abs are just as important as any other part of your body. IMO I think the mistake alot of people make is doing 500 crunches..lol...if your gonna do your abs use weight and treat them like any other muscle. Do weighted incline sit ups with a plate on your chest, do knee ups hanging from a pull up bar, etc. Do tough abs exercises not 5 sets of 100 crunches...congrats on you new found weight!! keep on going man, before you know it you'll be heavier than me at 195!!

If your looking to gain strength just go heavy! Overload your muscles in the gym, meaning lift progressively heavy...start with a weight do it 8 times, then add weight do it 6, add weight do it 4 and so on....every week add 5lbs to your weights...straight sets can be difficult I know, for instance doing a particular weight for 4 sets of ten, its can be next to impossible IMO. If you go all out on set 1 for 10 reps chances are set 2 will be 9-10 reps, then set three 7-9 reps and so on...as long as your lifting heavy, staying mostly with compound lifts for now, and eating like a monster it will come just give it time! Good luck again

Not bad, just remember you are bulking so no cardio and eat EAT EAT! Also eat some big meals no need to space out 5-6 meals small meals (this will only speed up your metabolism = not good!) And the most important part is to listen to your body. If in 2-3 weeks your not gaining anything up your calories 200-300 and adjust carb pro accordingly...this is important cause you'll get dicouraged over 2-3 months, you have to UP YOUR FOOD INTAKE PROPERLY or you will not gain. Like I said before everyone has there own magic number there is a "general" number but the actual number is specific to each person - at least in my experiance....good luck

No dont eat less on your days off....you are gaining not cutting so dont worry about it...if you were cutting you could pull back some carbs or cal on an off day (not alot) but not for bulking....As far as your routine goes just stick to the basic compounds - deadlift, squats, bench, etc. Loo around at the 5x5 workout also its pretty good. And yes, hitting all bodyparts twice a week is best! (as long as you take you time to recover)

Mega - sounds like you are a hardgainer at your weight and height you sound extremely lean, dont worry about your bodyfat so much as adding muscle. It seems like you are taking about 1.75 carb and pro per pound. Do something like this:

2-3 Carb per pound (start low then go higher if you aren't progressing)
1.5-2 Pro per pound (again start low then go higher if need be)
Dont worry to much about fats, try to get in at least 50-60 if not more. Fats are essential (good fats that is)
Shoot for around 3,700 to 4,000 cal a day; roughy breaks down like this:
Carb cal 1920
pro cal 1280
Fat cal 540-600

as far as not wanting to lose your abs - believe me my friend you will have to put on some body fat to substantially increase muscle mass, its just the way it works best IMO. Try this - if you gain say 5 pounds of muscle in months and arent comfortable with any extra bodyfat gained then stop bulking, lower your calories to a maintenance level, burn off the fat, then go back to bulking. This is alot slower way of building muscle but in the end will help you "keep your abs" lol