pudj

You dont know all about steroids ect there's guys that have been taking them for a long long time and they dont know all about them the simple fact that diffrent people have diffrent reactions to them is just a start,Forget about the roids mate you need to up the calories if you put 3000 + cals a day into your body I gaurentee you'll put weight on 2 years of propper eating will get you very good gains eating is hard work its as hard if not harder than the actual lifting,I started out at 9 1/2 stone luckily for me my brother is a bodybuilder he learnt me to eat right I got to 10.8 stone in 2 years then hit a wall, eventually I turned to steroids this decision was not taken lightly.

Vince

Sorry but i disagree on the junk food.
Why the need for junk calories? Just to up the total? But what's the point if we're not adding the right macronutrients? If on the diet i posted you're still hungry increase the amounts of good food...junk calories will not grow muscle just fat.

gearuser

im 5% right now and going lower.. and im not ill.

MASSIVEMONSTER

5% is seriously, seriously lean. People at the gym throw out these numbers about how lean they are but if I could count the amount of people who have told me they are 4-5% and in reality are like 9-10% I`d be rich!
People use these stupid electrical impedence machines that ask for your height, weight, eye colour etc and if your too heavy for your height they chuck out b*ll**** numbers saying your either miles fatter or miles leaner than you are.
If your 5% put a pic up and we can decide

lambert

100g oats
2 scoops whey
2 bananas
1 tablespoon Peanut butter
Whisk up in a blender.
Approx 800 kcals.
Get two of those plus 4 good other meals into you a day and you'll start putting on some mass. Also a push/pull/legs as already reccommened is a good idea.
Lam.

Vince

So you're almost stage ready? Split hamstrings...first lines coming out on the glutes, striated chest and triceps, xmas tree all out on your back?
Not that i don't believe you but i'd like to see some pics tho!

Pscarb

so you have cross straitions on your quads/delts/triceps along with full abs and intercostals...i would love to see a pic....along with the method you used to calcalate this BF% reading

__________________



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d@n

respectively i would argue that not everyone can just add more clean food to there diet. if your eating as much clean food as you possibly can and still need more then your best option is to add in simple sugars which is normally the case with very ectomophic people.

andysutils

i dont agree you have to eat junk food to get enough callories, i made my gains by eating clean with no problems, id also leave out the weigh gainers, all they probably do is make you build fat, most of them are full of sugars and high lactose. this is the weight gainer i use.

source some grounded almonds
1. pour 100g grounded almonds into a shaker
2. add one scoop of whey powder to give it some flavour.
3. add some skimmed milk or water

100g almonds = 620 cals
1 scoop whey powder usually = 128 cals

thats nearly 750 callories dow the hatch in a matter of minutes, even 50g of almonds and 1 scoop of whey powder will give you some clean fast easy cals

Vince

Always respectfully...to what avail?
If you can't add more clean food cos you'll be reaching silly amounts that won't be digested (which is not his case anyway) in time for the next feed add some protein powder/waxy maize/peanut butter shake in between meals.
Why simple sugars or junk food?

d@n

junk foods just easy to eat, and wms is pretty much a simple sugar.

MASSIVEMONSTER

I`d say add in a shake or two if you cant eat anymore whole food....
Oats, whey, peanut butter etc - blends it up and guzzle it down.

Also, not all weight gainers are high in sugar - choose one low in sugar and high in protein, complex carbs and EFA`s and they are good to go

Littleluke

You can always add clean food or a quality supplement. No excuse.

Littleluke

Boditronics Nutopia is an excellent shake and something I use to add extra quality calories.

Vince

Sorry but gaining CLEAN weight is not easy and junk is just a quik fix to gain weight on the scale but NOT muscle.
Waxy Maize is a complex carb but is assimilated quickly like a simple carb...so you have no bloat but no high insuline spike!