[Rastafarian]

Alright, im 22 510 and about 235-240ish

im in decent shape, fairly strong and decent cardio shape, but still have the small beer gut ive been working on since i was 16.



Ive been lifting since i was 16-17 pretty regularly but have never used supplements. I see avg gains, but overall not what one would expect from 6 years of steady work.

THis doesnt bother me, as ive just been concerned with being is decent physical condition for my size.

For the last 2 months i havent been lifting due to a back injury, and have started back as of this week


I believe my workout is pretty good, but im looking for some supplements to help me along.

What I want to do is get bigger/faster/stonger, im not overly concerneed with body fat %, losing weight, or getting a 6pack. I just want to get huge, and strong. Ill worry about cutting body fat after that cuz I dont look like a fatass now. Just youre average stocky guy with a bit of muscle.

Im new to supplements in general, so please explain any info you give as it will all help me greatly in my learning process.


What should I take? When Should I take it? How much should i take? I have no idea about any of this and everywhere i look/ask i get a different answer.
Thanks in advance for any and all help yall can give me

Not looking to spend a fortune on supp. every month, but I realize this shit costs money lol

[Rastafarian]

btw, my diet is pretty good. I try to eat sensibly as often as possible, and I eat alot of chicken and quite a bit of red meat. I drink, 2-3 times a week, often beer or wiskey. I know thats not the best, but having a bit of fun is more important to me than being super anal about my deit.

like I said, I try to eat sensibly, but im not looking to get a radical, super strict diet b/c it just wouldnt work for the way I live.

[GG1]

-whey protein

-creatine monohydrate

-argnine if you want to increase vascularity and pumps

-multi vitamin

-fish oils

-folic acid

-casien protein before bed

hopefully that helps

[cook82]

if you dont mind gaining weight (fat) increase your caloric intake substantialy and do alot of compound heavy lifts.

As far as supps everything GG1 said is good. You could do a pro hormone cycle but if you drink 2-3 times a week that will most likely be too much stress on your liver.

you say you lift on a regular basis, how many times a week is that? also what does your split look like?

You could cut out the beer if that possible and just stick to whisky? All I ever drink is vodka on the rocks with lime or scotch. beer is full of empty calories you should try to stay away from it as much as possible. Stick to straight alcohols.

[Rastafarian]

Originally Posted by cook82

if you dont mind gaining weight (fat) increase your caloric intake substantialy and do alot of compound heavy lifts.

As far as supps everything GG1 said is good. You could do a pro hormone cycle but if you drink 2-3 times a week that will most likely be too much stress on your liver.

you say you lift on a regular basis, how many times a week is that? also what does your split look like?

You could cut out the beer if that possible and just stick to whisky? All I ever drink is vodka on the rocks with lime or scotch. beer is full of empty calories you should try to stay away from it as much as possible. Stick to straight alcohols.

so just eating alot more calories will help me gain mass?


lean mass is preferred, I just dont want to scarf down a bunch of twinkies and get fatter lol I want to pack on some muscle and get bigger


lol and even more reason to just drink wiskey lol. I do cut out beer whenever I can though.




Like I said i had time off from an injury, but am getting back into a 4 day a week routine

usually do chest/triceps one day

back/ biceps another

one day for back and shoulders

and one for legs

I go 3 or 4 sets with as heavy as I can for 8-10 rep sets each lift

I periodically drop the reps per set to 3-5 and add weight , and switch what lifts I do to try and keep my body from getting too used to something

I try to do abs each day till I cant do any more, and do 20-30 min of cardio 4-5 times per week regardless of what workout i do. thats usually fast walk/jogging or swimming

[cook82]

Originally Posted by Rastafarian

so just eating alot more calories will help me gain mass?


lean mass is preferred, I just dont want to scarf down a bunch of twinkies and get fatter lol I want to pack on some muscle and get bigger


lol and even more reason to just drink wiskey lol. I do cut out beer whenever I can though.




Like I said i had time off from an injury, but am getting back into a 4 day a week routine

usually do chest/triceps one day

back/ biceps another

one day for back and shoulders

and one for legs

I go 3 or 4 sets with as heavy as I can for 8-10 rep sets each lift

I periodically drop the reps per set to 3-5 and add weight , and switch what lifts I do to try and keep my body from getting too used to something

I try to do abs each day till I cant do any more, and do 20-30 min of cardio 4-5 times per week regardless of what workout i do. thats usually fast walk/jogging or swimming

I dont mean eating twinkies of course. By your lifestyle im sure you dont want to sit there and measure your food and monitor your macro consumption level. so go buy a bag of optimium nutrition gold standard whey, and a tub of casein protein. take 1 scoop of the whey about 90 minutes before your workout, and 2 scoops of whey after your workout. also take 1 scoop of casein before bed.

Along with that buy some bags of frozen chicken make a bunch at once. and eat 2 a day in addition to your current meals. between the 2 chicken breasts and the 4 scoops of protein that will give you roughly 1000 - 1200 extra calories in your diet. the important thing is that they are clean high protein calories. also if you are trying to put on mass carbs are important. try to incorporate complex carbs with your breakfast and preworkout and simple carbs with your post workout. also eat breakfast immedaitley when you wake up because your body is in a catabolic state which means muscle tissue is being broken down. You want to stay as anabolic as possible. so try to eat every 3 hours if possible.

If you got any other question let me know

[Rastafarian]

Originally Posted by cook82

Along with that buy some bags of frozen chicken make a bunch at once. and eat 2 a day in addition to your current meals. between the 2 chicken breasts and the 4 scoops of protein that will give you roughly 1000 - 1200 extra calories in your diet. the important thing is that they are clean high protein calories.

im doing that now, grill about a dozen or so chicken breasts and eat 2-3 per day.




and i know this is a dumb question, and ive long since forgotten the answer, but whats the differencce between complex and simple carbs?



my normal breakfast is oatmeal, and maybe an enery drink. looks like ill be adding a protien supplment to that now as well. What is a ggood breakfast? (as im off to read the diet forum lol)

once agian thanks for the help.

[cook82]

Originally Posted by Rastafarian

im doing that now, grill about a dozen or so chicken breasts and eat 2-3 per day.




and i know this is a dumb question, and ive long since forgotten the answer, but whats the differencce between complex and simple carbs?



my normal breakfast is oatmeal, and maybe an enery drink. looks like ill be adding a protien supplment to that now as well. What is a ggood breakfast? (as im off to read the diet forum lol)

once agian thanks for the help.

good breakfast oatmeal and egg whites. I gotta run I will get into your other questions later

[Thomas_Rivera]

You know that too much alcohol in your system will slow down protein synthesis and inhibit testosterone.

[cook82]

Originally Posted by Thomas_Rivera

You know that too much alcohol in your system will slow down protein synthesis and inhibit testosterone.

are you asking me that thomas or him? yeah I know that but he said he didnt want to cut back on drinking.

[Rastafarian]

Originally Posted by cook82

are you asking me that thomas or him? yeah I know that but he said he didnt want to cut back on drinking.

lol. yes i undestand that it inhibits everything im working towards.

Im not a drunk, nor do i drink everyday. But I enjoy a few cocktails a couple times a week more than I would the alternative of cutting it down completely and focusing on a strict plan. I stated above that im not working out to compete, or get to 3% BF or even get a 6pack. Im just working out to be in good shape for ME.

my supplements question was because id like a little 'boost' to my normal grind to help me build some strength and mass.

I appreciate the responses guys.