Dont listen to wodin, hes got good genetics and doesnt know poop from poop.
Go to the Max-Ot website
www.ast-ss.com and follow that shit to a T. Start squatting and deadlifting, no more machine BS as we talked about.
Since you're naturally an ecto at 19 plan out a 6 meal a day routine, 4 whole food and 2 shakes, 1 being your post workout shake. Aim for 4,500 calories as clean as possible, with a focus on protein, make sure you're eating about 200-220 grams a day.
Take creatine as stated but not with juice, juice doesnt illicit the proper insulin response for creatine uptake, does not help much with muscle glycogen replacement and citrus juices will destroy creatine. Take it with dextrose, buy some celltech or phosphagen if you can afford it for the sodium phosphate benefits as well.
Here is a good example of a daily meal plan for you:
Upon waking: 500-1000mg ALA, 1 serving phosphagen (bout 150 cals) 400 calories dextrose (very cheap), 60 grams of a quality whey protein.
Meal 2: 500-1000mg ALA, Your choice, make sure it has at least 40 grams of protein and a healthy dose of carbs. An example would be like 5-7 eggs, and some oatmeal, make it around 800 cals.
Meal 3: Postworkout meal, 1,000mg ALA, 600 cals honey or dextrose, 60 grams of protein, 2 servings of phosphagen*, 5 grams Vit C for cortisol control
Meal 4: 500-1000mg ALA, Your choice, make sure it has at least 40 grams of protein and a healthy dose of carbs.
Meal 5: 500-1000mg ALA, Your choice, make sure it has at least 40 grams of protein and a healthy dose of carbs.
Meal 6: Buy some flaxseed, flaxseed taken in large quanities is thought to be almost as powerful as nolvadex and acts similar, wil help supress estrogen and boost natural test levels. Eat 7 tablespoons which is roughly 600 cals, and eat 400 cals of cottage cheese, this is a very important meal, stick to it.
Milk with whey can be substituted for any of the meals except for meals 1, 3 and 6.
Get some cheap ala from iceman or someone else.
If you are responsible enough, use ginger root at every meal, 2x the dosage on the bottle, some people do not digest protein well.
Min 8, preferable 9-10 hours of sleep per day, preferable that you train in the early hours as to feed your body for the rest of the day postworkout. The phosphagen loading dose should be followed for 5 days then follow my phosphagen plan.
Other supplements should be multivitamin, 5 grams vit C postworkout, glutamine peptides from kilosports.com, ZMA
I would start like this and not use the 1-ad unti you hit a solid wall. You can make 200 lbs in I would say 5 months if you do this right.
Focus on squats as your primary leg exercise, at least 3 sets, deadlifts for back, 2-3 sets.
Good luck.
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