Need help with supplements and vitamins

[fresh&clean]

I want to get bigger as of right now Im 6'4 160 pounds and about 4% body fat. I want to know what kinds of supplements and vitamins I should be taking to start getting bigger, I know I should be taking in alot of protein but thats it lol.

[TampaTraps]

food food and more food, alot of peoplewith tell you take all kinds of shit but at 160 and 6' 4" holy shit that skinny lol, you will gain weight just by eating 5 times a day, and when i say eating i'm talking bowl of ceral for brakfast, ham sandiwch for lunch, bag of chips for sncak and 3 slices pizzs for dinner.


this is a simply diet that will help you bulk up quick all you need is whey protein powder.

i don't now you sch so i will throw it out thier and you tailor it to your needs i won't thrwo the hardcore bland diet in yet ehiter lol

breakfast 4 whole eggs, bowl of creal(srink the milk after), and some orange juice
mid moraing snack, two peanut butter and banana sandwichs
lunch 6-8 oz hambuger on a bun and some baked bans
mid afternon(pre workout) snack 2 scoop protien shake and a apple or banana
post workout- 2 scoops whey protein and about 50grams carbs (your choice i do bananas or some fruit)
dinner- make this a big meal of your choice. ie spaghetti and 6oz beef , or a box of mac and chesse with tuna in it, just make sure it's big
pre bed just grab a snack of your choice that has protein and carbs nothing crazy i liek cottage chesse, maybe 2cups milk with some buttered bread

[Raider926]

you need to be eatting 240g of protein about the same in carbs and about 60-90g of healthy fats (refer to the grocery list) vit/supps should be a good multi like GNC megaman or if your training hard Animalpak multis, creatine is a plus, no2 is a plus, and just eat about 6-8 times a day, you don't grow from training or supps ONLY food. everything else just helps a little. Basically that will add up to a 2700 cal diet, but thats for your stats that you posted.

[TampaTraps]

you need to be eatting 240g of protein about the same in carbs and about 60-90g of healthy fats (refer to the greocry list) vit/supps should be a good multi like GNC megaman or if your training hard Animalpak multis, creatine is a plus, no2 is a plus, and just eat about 6-8 times a day, you don't grow from training or supps ONLY food. everything else just helps a little. Basically that will add up to a 2700 cal diet, but thats for your stats that you posted.


i know what you saying and it will work but come on at 6'4" and only 160lbs anything over 2000cals a day will make him grow he's grossly underweight, so for now he doesn't need a hardcore diet or supplements just eating 4-6 times a day will pack on lbs on his underweighted frame.

[Raider926]

i know what you saying and it will work but come on at 6'4" and only 160lbs anything over 2000cals a day will make him grow he's grossly underweight, so for now he doesn't need a hardcore diet or supplements just eating 4-6 times a day will pack on lbs on his underweighted frame.

These are just micronutri ratios, it doesn't have to be absolutely clean, with a metabolism that can keep him at 4% BF he needs to eat. 4% is just about Bodybuilding contest level, Which is crazy low BF, so he absolutely needs to focus on protein, and enough carbs to keep his metabolism from tearing into his muscle. Granted thats just basic numbers for a diet plan for the stats he posted, if he posted up his current diet and workout routine and maybe a picture I could get into a lot more detail on how he should go about it.

[Vito_Corleone]

Why do you think you're 4%? That's pretty low, i doubt you are that low unless you've actually tested yourself and know for a fact.

[TampaTraps]

Why do you think you're 4%? That's pretty low, i doubt you are that low unless you've actually tested yourself and know for a fact.


i wouldn't doubt it i mean look at the stats lol. 4% sounds low but remeber you think of 4% on people that are 50-100lbs over weight(pro bodybuilders) so that why it looks so extreme, i had a freind that was 6'2" 145-150 and he was 6% and still couldn't see abs, so i don't doubt it.

[DookieLuv!]

and when i say eating i'm talking bowl of ceral for brakfast, ham sandiwch for lunch, bag of chips for sncak and 3 slices pizzs for dinner.


:LOL: You call that eating?? I must be a fucking pregnant horse then.

[TampaTraps]

:LOL: You call that eating?? I must be a fucking pregnant horse then.


lol i meant to say i'm not talking about haha. check out ym daily diet in the other thread now thats eating

[Raider926]

Its very true, alot of people have no idea of their body fat until they have it professionally taken. but 4% is about 6.4lbs of fat spread acrossed a 6' 4 160lb body and he will hold a good amount of that percentage on the inside of his body not just on the surface.

[Vito_Corleone]

i wouldn't doubt it i mean look at the stats lol. 4% sounds low but remeber you think of 4% on people that are 50-100lbs over weight(pro bodybuilders) so that why it looks so extreme, i had a freind that was 6'2" 145-150 and he was 6% and still couldn't see abs, so i don't doubt it.

I still don't think he's 4%. I could be wrong, i'd just like to know if he's tested it, or what.

[TampaTraps]

I still don't think he's 4%. I could be wrong, i'd just like to know if he's tested it, or what.



well i think he sthrow a low number out thier for use to get a idea hes super skinny lol, and i bet you can pinch much skin on that frame so doing a bf test with calipers will read low.

[Vito_Corleone]

well i think he sthrow a low number out thier for use to get a idea hes super skinny lol, and i bet you can pinch much skin on that frame so doing a bf test with calipers will read low.

Well yea, that's what i'm figuring, but that's a problem if someone's going to put an accurate diet together for him.

[Billy]

I used to run that low at about his same size all through highschool...including the times I played soccer, ran and swam, hell even into the beginning of my climbing. That's when I finally started to put on some pounds.

[fresh&clean]

Why do you think you're 4%? That's pretty low, i doubt you are that low unless you've actually tested yourself and know for a fact.
Ya Im 4% I have a scale that tells me all this shit but Im seriously skinny Right now Im sittin at 153 I only eat like twice a day.

[Billy]

There is your problem right there.....eat.

During the time frame I mentioned above (when I was your size) I ate like a horse, but still had trouble putting on pounds because of the sports I played and my metabolism.


Eat, Eat, Eat, Eat

[fresh&clean]

The thing is I ran track went to state and this was when I was 13 now Im 19 and Im a valet so Ive been running for about 10 years. Im just getting sick of people always wanting to fight me because of my physique I know Im 4%.

[Vito_Corleone]

The thing is I ran track went to state and this was when I was 13 now Im 19 and Im a valet so Ive been running for about 10 years. Im just getting sick of people always wanting to fight me because of my physique I know Im 4%.


People want to fight you?

Like Billy said, EAT, try to keep it clean, check out the sticky, that has a lot of good info. Hit the gym too. It's 80% diet though, you NEED to eat.

[fresh&clean]

So guys what the hell should I do to gain weight.

[Raider926]

The thing is I ran track went to state and this was when I was 13 now Im 19 and Im a valet so Ive been running for about 10 years. Im just getting sick of people always wanting to fight me because of my physique I know Im 4%.

Eat a big old Steer!!!

[fresh&clean]

People want to fight you?

Like Billy said, EAT, try to keep it clean, check out the sticky, that has a lot of good info. Hit the gym too. It's 80% diet though, you NEED to eat.
Ahaha yes I swear just this month Ive had about 5 people try to fight me.. Two of my Gf friends and 3 guys from work and when my friends are drunk Im usually screwed when they start fucking around. I never start it either Im a nice guy but I usually dont back down.

[Vito_Corleone]

So guys what the hell should I do to gain weight.

Are you not paying attention??!?

[fresh&clean]

SO basically I need to start eating 6-8 times a day with over 2000 calories and 60-90g of healthy fats.

[Raider926]

SO basically I need to start eating 6-8 times a day with over 2000 calories and 60-90g of healthy fats.

just keep upping calories every week until you start gaining weight. if you wanna build muscle, then hit the gym and eat a buttload of protein. Like I said the stats you gave you should have 240grams a day.

[fresh&clean]

Yes I defiantly want to build muscle. Im just gonna buy a blender and start making smoothies and putting a whole bunch of shit together. What do you guys recommend?

[Billy]

I started another thread with a good link to some info on trying to Bulk. Check it out and it should help you out.