Hey Dude, looking for a little bit of help for a diet plan that i can stick too, decided to train since ive become a little self conscious of my weight (think i'd be classed as a ectomorph), so want to change that drastically with a little bit of your help. ive only started going to the gym in the past month and a half, been going every other day but currently all im noticing is that i can lift heavier weights but not gaining weight due to not really having a clue what to eat.

currently this is what my spec's are

5'7
133 pounds
not too sure about body fat.

cheers mate, Rory.

Hello there.

Being that you seem to be a hardgainer, please refer to this guide as it will be your bible.


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

thanks mate thats great ill be sure to give it a shot!

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What are your thoughts on doing a keto diet while bulking? Obviously id be eating a surplus to gain weight. Would this allow me to put on lean mass instead of just weight to keep my bf at a minimum

You would not build muscle nearly as rapidly as with a traditional bulking diet.

If you want to gain lean mass slowly and minimize fat gain, try intermittent fasting instead.

However, the maximum gains can be achieved through a traditional bulk followed by a keto cut.

i wasnt too worried about the fat gain from a traditional bulk. i was just curious if this was plausible.

It is "plausible" but not efficient.

As long as you are in a caloric surplus, and properly doing re-feeds of carbs every week, you can definitely bulk with keto - just not as fast as the traditional method.

just got my creatine, and the instructions says 5 g creatine 4 times every day. could i take 10g two times per day instead?