Thread: New member

Hi everyone. I'm matt and I'm 19 and from a town called Evesham in worcstershire.
Just spoke to Adam for team monster and said you guys could help me get over this platoue as it's killing me haha. I'm 6ft 1inchs and 14stone with a body fat percentage of 12%. I've been training for just over 1 and a half years and really wanna put in some more size. Any advice, diet or programmes or good supplement adive would be much appceated
thanks matt.

hey matt welcome to the forum. if you post a rough diet we can all have a pick at it for you. This is normally the solution. might wanna put current training plan up too. just to cover all bases. hope you enjoy it here bud!

i keep changing everything , supplements , workout all the time and i seem to be putting it on pretty fast. go on body building.com and find some exersizes and make a workout and try some new supplements and rep range

Hi Matt and welcome. Indeed this is a great forum to discuess and get some great advise. I won't be the last to say this but you will be asked about what your current diet is at the moment and how it can then be tweaked to your potential and what you want to achieve. Anyway hope you enjoy the forum like we all do

Hi Matt and welcome to the forum.
You will find loads of advice and help on here and we are all a friendly bunch, so you should enjoy yourself!

if ur trying to put on more size, for that you need to eat, eat, eat, and eat some more, carbs mixed with protein and green leafy vegetables are good, eating between 5 and 6 high protein meals a day is an essential in putting on mass
having a solid workout plan is as important for this aswell, putting on mass id reccomend low reps with high weights and high sets say 5 sets 6-8 reps (alothough i may be wrong anyone feel free to correct me) you also need to swap around excerices and your rep range regurlary if ur hitting plateu, iv met a couple of big guys at my gym and they sadi that every week theyl set themselves riduculous targets like doing 500 pressups of 100 squats with low weights, the idea behind this is to shock ur muscle sinto new growth, also promotes growth hormone
liem the other guys have said post up a normal days diet and ur routine we'l help u from ther

have a look on the mass gain articles. the dave palumbo mass gain diet is great and there are a few more threads in there.

for training have a look at neil hills YT3 method:

http://mdtv.musculardevelopment.com/...-part-one.html

here are a few mass gain bits:

http://fitforum.co.uk/showthread.php...mass-gain-diet

http://fitforum.co.uk/showthread.php...n-Serious-Mass

http://fitforum.co.uk/showthread.php?105-Extra-calories

Breakfast 8am
Whey Protein shake 35g protein, 164kcal 3g carbs, 2.4g fat
250g of geek yogaurt with around 75g of Jordan muesli

11am
Chicken sandwichs (1 Breast) with mayo and butter on White bread*
Apple
Cereal bar

1pm
Big Jacket spud with tuna,mayo,butter
Protein shake

4pm
Sandwich usually tuna when driving home and a apple

5pm preworkout (30min before session)
Protein shake with 5g of creatine.

5:30 training
a mulitpower energy charge from gym

7:30 post workout
Protein shake with 5g of creatine stright after gym. Then when home*
1 large Chicken breast with lettace and around half a cup of rice

*10pm
Protein shake 2 scoopswith 300ml of milk semi skimmed.

*
The protein I'm using ATM is just a whey protein as I've ran out of muscle fuel anabolic but gonna get optimum nutrition serious mass I think, to up
my calorie a carb intake aswell as my protein.

And thanks for all the posts guys, didn't expect replys stright away

Hi Matt, welcome to the forum. I think you do need to include some mass gain shakes. PhD's Pharma Gain worked for me, but gave me a lot of wind LOL. I am currently using Reflex's Instant Mass.

Don't know what your training routine is like, but I have been training now for 5 weeks and made good gains. Take a look at my blog, expecially the photos 'before' I started to work out and then the photo that I posted 4 weeks after starting. I am sure the Pharma Gain certainly helped with my increase in muscle.

Sounds like a good healthy diet there. I agree get tome more high calorie foods in there. Maybe sweet potatoe ect. Then adding extra calories where you can ie olive oil in protien shakes. You won't taste it and it's a popular trick with the guys here. Like the boy said eat eat eat train and eat well.