[binksy]

Hey,
Im currently 5'9 / 5'10 weighing around 9st - 9st5lbs and i have a very low fat cont apparently (cant remeber what it was).

Im wantin to find out what the most optimum mix of supplements to gain muscle mass, im currently taking :
Supplements

Protein -50 g per serving
Creatine - 2000mg daily - usually a few hours after excersise / sleeping

I have been taking the following, but have ran out and debating going back on them :
Biolexin - body detox (however it suppose to lower my appetite)
Thyzine - Suppose to boost testosterhone levels and muslce development
Tribulus - Suppose to boost testosterhone levels and muslce development

Training

I work out generally 3-5 times a week :
Monday - Weights
Tuesday - Ab attack (plus some cardio training - like boxcercise) followed by brief weight lifting
Wednseday - Weight lifting
Thursday - Primarily cardio / swim at beach (about a mile swim + 8 mile ride on bike there/back)
Friday - Weights

I generally do military press/bench press/peck deck/ab roller/free weights (variation of shrugs/curls etc).

Diet

I dont follow a fixed diet (i lost interest too easily and get sick of same old food) so i tried to have a mixed diet of protein / carbs, tbh i dont always follow the healthy option but im not wanting to sacrifice a good chinese now and then for a bit more muscle :)

What im aiming for

At the moment im just wanting to buff up, look stocky and develope stronger muscle, tone my abs, round my pecks,shoulders and biceps.

I have included three pictures, DS00056.jpg is a picture of me about a week ago and the other two are the size i would ideally like to get for now.

Any help would be much appreciated :)

Binsy

[robbyybt]

First off get rid of the two testosterone supps, Tribulus doesn't work and I doubt Thyzine will aswell (ive never even heard of it before). Also you look quite young and you shouldn't play with hormones untill 21 and a few good years of training under your belt first.

Youve said you want to get bigger but your taking an appetite supreasant? The way to get bigger (either strength or muscle wise) is to have a great diet and training routine, supps come after.

The usuall matinence dose of creatine mono is 5g so you may want to bump it up. It is mono your on right?

I would suggest you come up with a good diet first, it doesnt have to be he same foods each day. You can just come up with the numbers for each meal and then have some options for each meal i.e

meal 1 = 40g protein, 60g carbs, 20g fats

option 1 = 1 chicken breast, 100g pasta, 30g mixed nuts

option 2 = 80g beef, 100g rice

option 3 = 200g salmon, 2 brown bread rolls,

This is just to give you an idea.

[binksy]

that sounds pretty good :)

I wasn't intentionally taking the testosterhone, i took it when i were 16 and just seen " increase muscle mass fast " lol ... stupid thing but never the less.

The biolexin i only found it acted as a supressor once i googled it up and fond an indepth research on it.

[Freak]

A solid supplement stack is: whey protein, creatine monohydrate, fish oil, general multi-vitamin, and bcaa's.

[Zack]

I rarely come in here nowadays, but this caught my eye.

First and foremost you need to get your diet set up straight man. Since you're going on a bulk you'd wanna follow this pattern here:

1g perlb of bodyweight in regards to protein
2 to 3g perlb for carbs
.5g perlb for fats (mostly unsaturated, keep saturated to a minimum)

This is very basic because you're just starting out and will learn over time.

As far as supplements for now you should save your money and just use some creatine monohydrate and whey protein and possibly a multi-vitamin/mineral.

Other than that just keep your training centered around the 3 big movements of bench, squat, and deadlift. They will help you put as much mass on as fast as possible. They are used in all sports and will help you to get that mass ur looking for.

Bulk first, then cut later.

[SymbianBlack]

Originally Posted by Freak

A solid supplement stack is: whey protein, creatine monohydrate, fish oil, general multi-vitamin, and bcaa's.

I gotta get up on my Fish Oil

[dexterium]

Definitely agree with getting your diet in check man. As for supplements:

-Whey Protein
-Creatine (Which you already have)
-Casein Protein (take before bed or you can eat cottage cheese + peanut butter)
-fish oil
-multivitamin

If you want something extra, then these are two supplements that will help with your goals:
-Glycergrow - cell volumizer and it will definitely help with gaining size
-Anabolic Pump - another cell volumizer but it helps you gain muscle and lose fat at the same time by super saturating your muscles with glucose and inhibiting glucose uptake in fat cells.

[binksy]

Thanks alot,
You've all helped a lot like.

Just bought some new tubs of protein - 2 x whey protein - 2000lbs / anabolic mass increase.

Gonna try and sort my diet out more, doing different excercises (primarily biceps and arms lats atm) as you can tell in my pictures i lack arm muscle)...

:)

[ibanezman88]

this is an effective stack

low carb protein powder
weight gainer
creatine monohydrate
a good NO2 pre-workout drink
BCAA's
Glutamine
a good multivitamine
glucosamine extra strength

a lot of supplements have some of this stuff already in it. this is my stack right now

true mass (it's got multivitamin, glutamine, BCAA's)
optimum nutrition whey protien (glutamine, BCAA's)
creatine monohydrate
superpump 250
bodytech glucosamine tripple stregth tabs

i eat well so with the vitamins i get from true mass plus all the food i eat, i don't really need a multivitamin. they're overrated IMO. you just gotta eat well.