Broooo this it ....when I live in the bahamas I just ate whatever and would be in the gym alot and could never pass 185lb on bench and would get some type shoulder injury and stop....fast forward I moved in miami I gained 60lbs fat in a year im like wtf in this food here so I started taking diet serious and went high protein, calorie deficit all that and within 4 months dropped 40lbs and I'm benching 275lb now