so here's my story...I am 22 years old and have been workin out on and off for about4 years. Yeah i have takin 6 months here a year off there...so it hasnt been a HARD 4 years at all. I just started getting serious this passed year though. I have put on about 15lbs of muscle in the last year and would like to double that if i can this year, but i would like to do it naturally. I am 6'4 and weigh around 220-225. But im not looking to eat and lift like a powerlifter cuz i would like to keep an eye on my stomach too...maybe even get a 6'er to show up. But i am pretty tall and have a big frame (as people tell me) and want to look like a big ass mother fucker ya know? cuz i already have the height, just need the size. My workouts right now are mainly heavy weight low rep and sometimes supersetting depending on the muscle group. I drink about 3 protein shakes a day and eat a lot of turkey, tuna and other shit too, i dont really eat a lot of calories, only on weekends cuz i do dirnk on the weekends also...but who doesnt, i am just looking for advice, on deiting, how to gain size and lose some fat, maybe tips on getting my biceps to grow FAST! And i need bigger shoulders too! Any advice really! i would appreciate it...any personal advice my e-mail is Nikb0130@*****.com
p.s. i did try taking Hydroxycut Hardcore...ya its bullshit! I lost MAYBE 5 lbs. over a month an a half

Whats up man? If you don't want to gain any fat and just gain lean muscle, I would strive to eat only low glycemic carb sources such as sweet potatoes, whole wheat bread, whole wheat pasta, oatmeal, etc. EAt lean protein sources like chicken(not fried of course), turkey, tuna, you can have steak if you're trying to bulk up. Buy some whey protein if you can't eat every 2-3 hours. You can have breakfast, lunch and dinner and then between those meals have a rocouple scoops of protein with some water or milk if you don't mind the extra sugar. Once a week you can have a cheat meal. If you are going the natural route, buy a natural test booster like Novadex by Gaspiri. You can buy a pro hormaone if you don't want to use gear.

to add muscle you need to consume extra calories so knowing what you eat is a must. you need to know how many calories you need on a training day and on a non training day - how much protein/carbs/fat you need - YOU HAVE TO EAT...

As for the drinking at the weekend its probably one of the worst things you can do in our sport. Even though you may feel fine the day after having a few drinks it can take your body upto 3 days to readjust so it is working as it should be - alcohol can slow your system down so the food you eat is not used at its best and more is stored as fat than used for the intentions we need it for

Bump. Even though I am guilty of drinking here and there, I wouldn't recommend you to drink that often. Alcohol are empty calories but they are still calories. It does slow everything down even if you are trying to get cut up. A good diet for gaining mass would have at least 1-1.5 grams of protien per bodyweight and about 2 grams of carbs per bodyweight. Keep you fat moderate and eat your meals 2-3 hours apart to keep your metablism going and to keep your muscles growing. I've done that for years and always works. Good luck bro!