Build me a stack please

Nah on a serious note.....proper diet is first and foremost. Are you counting carbs/protein at all? Cycling? I've tried so many stacks in my life its not even funny. My current stack goes something like this:

1.5 hours pre-workout - oatmeal and/or slow digesting fruit
30 min pre - NO-Shotgun
15 min pre - 30g whey (I use xtreme formulations...not the best profile but tasty and they are a solid company).
Intra - BCAA + EAA
Post - 50g whey + skim milk
Bedtime - 40g casein shake and/or cottage cheese

I use 5g creatine mono on off days where I dont take the shotgun.

I have been thinking for a long time about entering an amateur bb contest. Currently im at 5'10 180lbs. 9% bf

 

dont worry too much about the body fat 19 is ok for now you are trying to build muscle and you need some fat, also anything over 25 grams of protein in one meal will store as fat

 

i think i will try fuzion as Ive heard it was great. I know time is a factor but it seems like all I want to do is pump, eat right, and see results and I feel like a kid before christmas. I plan on training for 3 months to see where I am at but ever since i started seeing results all I want is MORE MORE MORE.

 

now thats a post. very helpful. thanks

 

will keep that in mind. thanks for the help.

 

40 mins before I take a scoop of Gaspari Superpump and post I take glutimine and muscle milk within 30mins of lifting.

 

Run for 30 to 45 minutes then do a general workout...working all the primary muscles (Back, Bi's , Tri's and shoulders) Then drink TRU MASS! Go with heavier weights...shred your muscles so that they can repair and get bigger! Intake like 4000 caleries a day aswell. This should improve your results! This is just a general idea and its what i've been doing for a week. Make chicken and fish your best friend cause you'll find the best protein in them

 

www.crossfit.com

 

My stack goes like this...
Workout Days:
Pre-work out: oatmeal
Post workout: 2 scoops of protein + fruit, 2 scoops of Glutamine and, a BCAA
Everyday:
3 small meals, no carbs with dinner
3 protien shakes w/ glutamine and fruit also a CLA (the last shake being before bed and no fruit)

 

im in the same boat that u r, try to gain & still eat healthy. im 5'10" now waying around 150-155lbs. im wanting to get to 185, closest i have been so far was 168. i just recently started a new job & ive lost 10-15lbs in the past few weeks. i have quite looking at the scale cause its too discouraging. peanut butter, eggs, grilled chicken, fish, r a few things that ive been eating. ive also been eating more junk food since ive started this job.

 

Dont listen to this. I'm competing at the West Texas competition in march... MuscleTech and similar hyped up brands have shitty products. NO Shotgun is useful because of the dextrose in it. Sugar = amazing pre and post workout for that insulin spike. GNC products are cheap as hell. 161 servings of creatine for 14 bucks?

Heres the deal, unless you are a hardgainer... protein isn't as useful as you might think.

1) Find a Creatine Monohydrate NOT in pill form. Pill form = Rip Off
Take Creatine 2x per day with a LARGE amount of water. Double the recommendation per serving. Take it post workout, and upon waking up or right before bed. These are two periods that utilize anabolism.

2) Find a Pre-Workout/Intra-Workout supplement. I recommend Purple Wraath and White Flood. I'm not sure if they can be found at GNC, but they are AMAZING and always have top notch ratings. The beta alanine found in them literally helps you focus, but it makes it feel like spiders are crawling on your skin.

3) Find either a testosterone booster or cortisol blocker. You arent ready for ANY pro hormones or steroids. They are the same thing. We call pro hormones "designer steroids" because they metabolize into real steroids in amounts that will shut you down, but not give you enough results to be worth it. For a Testosterone Booster AND cortisol/estrogen blocker, Novatest is top notch. I don't know a single bodybuilder who isnt taking advantage of it. Herbal supplements are 99% bull shit, including tribulus terrestris. Anyone who took a bio class or AP 2 knows this.

4) Dont take pain killers, and take a stimulant before working out (if you workout at least 6 hours before going to bed). I recommend Bronkaid, which is OTC at any pharmacy, and caffeine at 100 or 200mg. That honestly isnt that much caffeine, a couple cups of coffee, but its useful. No Doz is the king. If you want even better results, take a baby aspirin.

5) Dont mess with hormones.

6) Visit forum.bodybuilding.com

 

Important as the supplements are it comes down to what you are doing in the gym that really counts. If you want to get bigger and gain more mass you should be doing the following lifts. Back Squats, Front Squats, Deadlifts, Bench, Good Mornings, Bent Over Rows, ect. Stick with the compound exercises. It also looks like you are in the gym too long. You should try to get in and get out. If I were you I would try to devise a workout that takes you about an hour to complete. In all my years of training I never really workout more than about an hour even when I was in competitve powerlifting in High School.

 

Dont start looking for a stack now. Your young. I would wait awhile before even looking into the pro-hormone/steroid arena. You definitely have to know what your doing and how to do it with pro-hormones and steroids. I DONT CONDONE THE USE OF ILLEGAL STUFF. But there is alot out there that can definitely be of benefit. At 21 I would really focus on the basics. Get rid of muscle milk and dont even take muscle milk light. Its all crap. Dont buy extra glutamine. If you really are looking for a great protein especially for a mass or bulk cycle I would recommend that you go with ON Pro Complex. Has added BCAA and Glutamine mixed in. Go onto bodybuilding.com andlearn about your body style. Alot of people are just recommending that you increase your protein intake. For bulking, mass, even "cutting" cycles protein is essential. But you need to be taking in the appropriate amount of carbs as well. Who knows you may be a person who needs a fair amount of carbs in order to keep the muscle bellies full and stay lean.
You are probably working out too long. You didnt say how long you are spending on each body part. If possible you might want to start doing cardio on an empty stomach in the morning. This allows you to not only get the cardio/stamina benefits but this also allows your body to pull not only the subcutaneous fat but also the fat between the muscles giving you a "cut up" look. You want to keep workouts short and too the point. Contrary to popular belief you can still lift heavy and get lean at the same time. Also I think someone mentioned this but make sure you incorporate the "olympic lifts" such as back squats, deadlifts, power cleans, and benching. Just a little tip all of these exercises work your core muscle groups. If you are going to lift heavy on them, I would recommend getting a belt. It not only helps keep your back in proper position but it also does not allowyour obliques to grow out giving you a wider apperance. This will give you a tight, dense, and hard midsection which everyone is after. So look up what body type you are and there are plenty of workouts on that site. Check it out and remember it takes time to grow. Dont be impatient. When you look at yourself in the mirror everyday it makes it difficult for you notice the changes. Take pictures on the same day every week or every other week and compare them. Or have your girlfriend/wife/significant other look at you every other week. They will have a better grasp and see the improvements.

 

Drink whiskey, smoke a pack day, fuck strange and exotic women, and eat a bulls testicles.

 

No you're wrong!!! It's smoke two packs a day, get it right.

 

My man hands accidently typed a instead of 2. Damn these rough tools of death.

 

How about this stack?

 

I would say stick with the basics. Im on a cut cycle right now and im not trying to get bigger so im taking the opposite of what you should be. But i think i can still help you out. First get a good pre workout mix i would suggest Usp labs Jacked 3d its cheap and it works. Second get a decent post work out, Universal Torrent is outstanding or Xtreme formulations relentless. The post work out will just replenish depleted carbs and such. Third get a good protein Gaspari Nutrition makes a really good one or Muscle pharm combat powder is also really good. and that is pretty much the basics, maybe a multi vitamin like animal pak.

 

Try doing cardio before your workout. You got to get your heartrate up before you start lifting.

 

Knowledge is power!! Check out websites like bodybuilding.com, t-nation. They will give you some good tips. If you want to see results try to cut down to 10-12% bodyfat. It will give you an appearance of being bigger. Take whey Isolates after your works outs and eat a small amount of carbs. Light warm up before lifting. DO NOT DO YOUR CARDIO BEFORE YOUR WEIGHTS!!! Some SuperPump before or some similar NO is good as well. BCAA's, Glutamine, and Creatine will all help with your muscle recovery and keep your immune system boosted. Get proper rest days and eat right. Kick the booze (after the holdiays). And drink at least 4 litres of water a day.