Hey, I've been getting in shape lately and with a bit of help from a friend have gotten a lot of gain this past month. I just had a few questions in order to maximize my improvement.

Firstly, I am 5'6 (maybe a bit more, haven't measured in a while, no more than 5'7) and weigh roughly 130.
I was wondering what I should be looking for in food/supplements to maximize effectiveness when bulking and what I should be looking for when cutting. Also, is there an effective way to do both at once, or should I primarily focus on only one of the two at once?

I can't afford much but already have a pair of dumbbells, would those alone (changing weight while I progress along) be enough if I do several types of exercise? I'd go to the gym but a membership costs too much while I'm paying for university, not to mention it's all the way across the city and would not be able to go as often as I'd like

Would you mind letting me know a good week work out schedule for bulking upper body (using dumbbells only or at least primarily)? (I get plenty of exercise leg-wise through sports but let me know if I should be doing more for those as well). Also how many reps/sets etc should I be able to do (bulking) for optimal progress?

Finally how would any of the above be affected by the use of 100% pure creatine monohydrate?

Sorry for all the questions, just want to get these all out of the way at once, thanks in advance for any input

This post was edited by Turismo on Nov 3 2011 12:14am

Is this a troll?

Vitamin C, Glutamine, and Chromium are the only 3 supplements to combat excessive cortisol production.

take approximately 6g vitamin c per day (split into SIX 1g doses)

Take around 10-15g glutamine PWO on workout days, or take 10g pre-bedtime on nonworkout days

chromium take 200mcg once a day

Hi there.

First of all, you are a hardgainer. That means you will need to consume a LOT of calories in order to gain weight. It will take a lot of dedication on your part to get where you want to be.

In addition, I would highly recommend you go to a gym. You said you attend a university...do they not have a gym? I think almost every single university out there has a gym for students to use - you should look into that.


Here is a complete hardgainer guide:


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



As far as using ONLY dumbbells is concerned - I do not advise it. You simply do not have enough to do in order to gain substantial muscle.


Creatine would be a great idea, but I'd recommend Kre-Alkalyn instead of Creatine monohydrate.

Try SciFit Kre-Alkalyn 1500

Raynor,

What's your opinion on leg raises on a fitness tree (back against backing, arms on arm rest) versus leg raises just with pullup bars? Same question goes for weighted knee raises.

Both of them are good, there isn't much more here than pure preference.

it's a serious post.

please help me.

Yes, it's a troll post. Most likely Boxa's other account.

yes, seems so.

I shall look for help elsewhere, thank you for treating me with disrespect and not taking my condition seriously.