Savek

hey everyone, so ive been taking a protien called ICO Blue, but i want to know what else i should take to enhance my muscles and my devolopment.

My goal is to gain about 40Lbs and Bulk up, Then Cut. I want to do my best at this. Any Opinions?

1quick1

It really comes down to training hard and eating properly. If you want to gain you have to eat. Simple as that. Whey protein is good. You can also consider creatine as it's proven to be effective. Fish oil capsules are good too.

Savek

ya ive been looking around even on this forum for things i should start eating, i really cant find what to eat. Like i know Eat Protien. So ive been eating lots of tuna and chicken. But like what other types of foods should i start eating. someone told me start eating carbohydrates but i got no idea which foods have carbohydrates

1quick1

Check out the nutrition section. There are some stickies with great foods to eat and a bunch of threads talking about diet.

Basically you need to find out how many calories you need to grow. This takes time to master but for starters start high and adjust. You will probably need to start around 3k and depending how hard of a gainer you are maybe even 3.5 - 4k calories.

Find a good ratio of proteins/carbs/fats. A basic one is 40/40/20/ Meaning 40 percent P, 40 percent C, and 20% Fats.

Big Guns

there is info here that describes all foods.

Kevsworld

In terms of supplements, I recommend 1. Protein 2. Creatine 3. Multi-vitamin.

But these won't do anything if your diet and routine is crap.

Critical Mass

You ask a hard thing. I've gained 40 lbs. in 10 years.

It's not everybody who can just put weight like that on while still keeping a small waist. Hopefully, you are an exception.

Watch this video. It will give you tips on eating, and has food lists that point out the different foods you should eat. Good luck.
FULL CIRCLE MUSCLE AND FITNESS - Structuring a Meal Plan

Savek

ya im taking protien now, creatine ill start taking after atleast 1-2 months of working out.
thanks for the video it was very helpfull. i was thinking for a diet to do is 60/20/20. Think this would be better then 40/40/20 if i want to gain weight faster?

(sorry i had to erase the link, apperently i cant quote links till i reach 15 posts)

Kevsworld

I agree with a previous comment--40 lb is a lot. Maybe if you are a teenager who is growing and a newbie you could gain that in a year.

Savek

ya well im only 19 and im growing real quick. Been working out now About 2 weeks, Ive already Put on 7 Pounds. so im sure i can get 40 pounds in under a year put on. Ive noticed my body is actually developing very fast. I can actually see change on my body so im please with what im doing.

I stuck to the 40/40/20, i havent touched any creatine yet. i plan to take creatine tho after 1 month of training.