bro how do I gain weight and become ripped as fuck

I'm like 130 lbs

Seems no matter how many calories I consume I don't gain weight. I have protein shakes that are 1k calories each, and even if I eat like 2-2.5k calories a day on top of that I don't gain much. I generally only eat 2-3 meals a day though,is this a problem?

This was probably covered but... glutamine more effective by itself, or mixed in with protein?

Refer here.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345094501
Hardgainer Diet and Exercise Guide


You will need MUCH more than 3.5K calories per day total. In addition, you will need digestive enzyme supplements.

Glutamine can and should be taken immediately before going to bed, mixed with water. No need for additional peptides or macros. You will be fine with just the glutamine. Creatine should be taken post workout on a side note (after loading phase is complete).

Just ordered some ON pro natural complex.
2 scoops is 60g protein, my current is 2 scoops is 44g.
Is 60g overkill? I hear you should only take x amount of protein per meal max.
Should I just go with 1 and a half or is 2 scoops ok.

Also I finally found that bolthouse farm ranch you recommended me!

1.25 - 1.5 scoops should be fine, no need for the full 2 scoops.

Hi again Sir,

A few easy questions here:

I hurt my left shoulder over a week ago doing Butterfly (probably a bad move, eh..) and it feels like I can barely do lifts involving shoulders. Benching feels impossible. I guess I should wait it out and work around it?
Now regarding nutrition.. Is there lactose-free cottage cheese? I believe there isn't. :/ In this scenario, any possible replacements?
And lastly: what's your take on pre-workout supplements? Good or bad? Stick to coffee?

Thanks again!

First of all, assuming your shoulder injury is a simple sprain, you will definitely want to keep it rested, iced, and away from any serious physical activity, until it heals. Ice it 4x per day, for 20 minutes each time, for approximately 3-5 days. Take ibuprofen as necessary (no more than 3x per day, if the pain is high).

As far as lactose free cottage cheese, there actually is. The company lactaid, who makes lactose free cheese, milk, etc, also makes a lactose free cottage cheese which can be found in some grocery stores.

http://www.lactaid.com/products/lowfat-cottage-cheese

Pre workout supplements are typically overpriced and full of garbage. One of the only ones I recommend is GAT Jet Fuel, which is a capsule and has a very good blend. However, pound for price, black coffee for its caffeine content, can't be beat.

Hey there again, I'm back and recommendation would be appreciated again like before

I'm taking:

ON Whey 2x scoops after lifting
Now! Adam 2x a day softgels
Now! Omega 3-6-9 2x a day softgels
ON Fiber with my Whey after workout

Age: 20
Weight: 202 (I started at 300 13 months ago)
Height: 5'11
Lift weights for at least 1 hour 7 days a week. Sometimes I'll do cardio for 40 minutes after lifting.
Don't know my BF%

I just finished my second bottle of GAT Jetfuel that you recommended.
The label says to wait a month before resuming them.
Should I switch pre-workouts? How about C4 Cellular?

So far, I have not taken any creatine supplements.
Do you think I should start taking this?

My goal is just to cut down on body fat, so I'm at a calorie deficiency everyday.

I tend to intake just roughly estimating so I know I'm off but it's what I aim for

I should probably do a 40|40|20 but I do value protein over carbs because I do want that calorie deficiency.

15g of fats I try to stay away from Sats
80g complex carbs
140g protein
Natural sugars


I take 3 Jet fuels before lifting and sometimes either 2 in the morning or 3 before going to the gym for the second time to do cardio. (6x in 24 hours)

I drink 1-2 gallons of water everyday.
Usually, 1 gallon at the gym alone and 1 gallon throughout the day.

I carry a gallon jug around...

This post was edited by ArtofApocalypse on Apr 18 2014 06:44pm

You don't need to wait a month in between. You can take 1 week de-load period and go back to it without any issue.

Secondly, jet fuel IS a pre-workout. If you're referring to pre-workout supplements in powder form, these are largely filled with artificial sweeteners/colors/flavors, which can be harmful to your health. They are also overpriced and don't provide anything better than jet fuel.

Creatine is an excellent supplement in terms of gaining muscle mass. However, some people report water gains in the subcutaneous tissue, which can promote a "smooth" appearance, which some people do not like.

If you are currently trying to gain muscle mass, and continue losing fat, creatine would be fine.

ON Micronized Creatine Monohydrate is very good.