6 ft 2 and 70kg. Desperately need to gain weight.

[DoddY]

As the title sugests , to gain any muscle mass i am going to have to start taking regular supplements to not only give me an edge while working out (protain etc.) but to also give me a lot of extra calories to make me gain weight. Could anyone suggest the perfect suppliment/s that i could start taking to put on weight , but clean muscle not fat.

[whorton67534]

lots of pasta is a clean way mate

[Wilks]

Protein shakes with oats and udos oil would be an option mate. Have a look at the 'bulking' thread posted earlier.

Mass gainer's would be a supplement option.

However, how is your diet firstly?

[JoshLarge]

Gotta eat big to get big..!!
Work out your BMR( calories burnt at rest) take into account calories burnt through a working day and add another 600calories on top.
Eat clean!
A few good threads on how to pack on mass if you have a look round the site!

[JoshLarge]

Also, Optimum Nutrition Serious mass with milk or cnp pro mass with milk would be good mass gainers..add in some olive oil or more protein in there to further increase the calories!

[-AC-]

serious mass is a bit too full of carbs for me. promass is a great option or pharma gain. add oats and olive oil to each shake. post up your diet as wilks said and we'll have a look. thats most probably where the problem lies.

[JoshLarge]

As Adam and Wilks have said..post your diet up!

Then we will all help you as best as we can.

[Glenn]

Count yourself lucky, I'm 80kg and 5' 7" - desperately need to gain some height! ;)

[Wilks]

Count yourself lucky, I'm 80kg and 5' 7" - desperately need to gain some height! ;)

PMSL Glenn!

[Wilks]

A lot of people rave about Boditronics Mass Attack and Ultralife Lean Gain also.

[-AC-]

hahahahhaa. Glenn you can have some of mine. 6ft 4 isnt much fun when you're trying to fill out.

[Edd_123]

remember supplements only supplement a good diet doddy, usn muscle fuel anabolic is great mass builder, ive also had good results with progain extreme

[-AC-]

yeah if you're looking for an all in one you cant beat muscle fuel anabolic for adding some size.

[2010Muscle]

phd synergy helped me pack on some good mass last time i used it.

or try the monster mega shake

[Freizah]

1st of don't buy any weight gaining product's as they all pretty much are rubbish get yourself a good whey protein and some Casein protein for bed time it's slow release only really use it before bed. that's all you need really get all your complex carb's from real foods such as whole grains, fruits and veg. get you fats from nuts avocado's olive and oil flaxseed oil. have about 6 meals a day every 2-3 hour's depending on how large the meal is. Good look.

[sam14]

im basically ther same height + weight as you and in the same situation with regards to needing put on some serious lean muscle.

i would be very interested to know what your diet/routine was and how you were getting on with your goals?

[Markroach]

Smash back the bread, pasta, cheap and easy meat like cans of tuna easy meals but very effective.

[sam14]

i am just about living off tuna sandwhiches at the moment, tasty but repetetive!

[Tomcheshire]

I wouldn't really rate tuna sandwiches for bulking .. Don't really wantro get fat on your way to bulking do you? I'd start mixing it up a it with chicken/turkey and veg , think round meals don't concentrate so much on tuna.. And ignore what 79kg 6 foot 1 frezziah says he clearly doesn't practise what he preaches, get a mega calorie shake or a high carb shake , I had great gains from usn's muscle fuel. Just have a shake 2 times a day between meals , have 5-6 meals a day too. And in no time you will be filling out easy :) trust me, January of this year I was 65 kg, I'm now 84 kg.

[MTom5]

your not gonna get fat from eating tuna the vast majority of the fats in it are good fats only 0.6g are saturates (john west anyway)
try not having sandwiches all the time though theres better carb sources than bread.

weightgainers arnt all bad either but just dont rely on them, use them to fill the gaps

[sam14]

thanks guys, i always get a veriety of meats+vegetables for my evening meal but for the others, i have to get something quick and easy between lessons at college.

im thinking of pre-cooking a load of chicken breasts and maybe rice and take that with me for some veriety- the only food at college is junk really :(
(and no, tom-i certainly would rather not get fat!!!)

[Tomcheshire]

your not gonna get fat from eating tuna the vast majority of the fats in it are good fats only 0.6g are saturates (john west anyway)
try not having sandwiches all the time though theres better carb sources than bread.

weightgainers arnt all bad either but just dont rely on them, use them to fill the gaps



I didn't sat tuna would get him fat, tuna I the
most lean meat out there ... I was in about the bread ...

[MTom5]

fair play i mis-read.

sam one of my carb sources which if preprepared the night before is reletivly quick and easy to eat is roasted sweet potatos
its all in the prep though i struggle on the day im at uni if i havnt prepped my meals

[sam14]

i like the sound of that- i love sweet potatoes, just never thought they would be that easy/portable. do u just eat them cold? and what with...chicken/turkey etc i assume?

are sweet potatoes better than normal potatoes?

[sam14]

by the way, the bread im having at the moment is tesco's fresh baked wholemeal rolls- not white bread (if that makes any difference)

[MTom5]

yer i cook them the night before put them in some tuperwear and take them with me there quite nice cold and then i have another tuperwear tub with chicken etc in it
all my meals i prep get eaten cold.
cold steak is spot on

and sweet potatos are low G.I so yes they are better in that sense
you want to be taking in the majority of your carbs from low G.I sources
not saying cut out bread but try to get some other carb sources in there

[sam14]

yeah, i was thinking of varying it a bit, wholemeal pasta?

and i think i will give sweet potatoes a go, how many calories are there compared to normal potatoes?

[MTom5]

for my main carb sources i use brown rice wholemeal pasta and sweet potato
calorie wise i havnt got a clue but im sure a quick search on google will give you an answer

[sam14]

at the moment i will normally have weetabix/oats in the morning, bread during the day, and potato/pasta/rice in the evening (with fruit at any time).

i will try to mix things up a bit, from what is said above it implies bread will cause fat gains. is the reason why i should use other sources of carbs or do others give more energy etc.?

[MTom5]

bread wont cause fat gains eating lots of bread all the time (MIGHT) contribute towards fat gains.
as with anything variety is best the reason to use mainly low G.I is to do with the effects carbs have on insulin levels which effects fat storage im no expert so someone else will have to explain that in more depth for you.
this isnt to say dont use high G.I carbs the ideal time for these to be used is directly after trainning.

[sam14]

cheers for clearing that up. i usually eat fruit around my workout too, as that is fast acting i believe