Hey there.

First of all, with regards to those supplements, you're doing fine. As far as his supplements go, there are definitely two different products, Probolin (which is testosterone), and Deca Durabolin (anabolic steroid). Both of these, while incredibly effective, are also extremely dangerous when used incorrectly, and can cause a slew of very harsh side effects.

That being said, the biggest issue for you will be to make sure you are training properly. What is your current routine? If your goals are simply to increase the weight for Bench, Squat, Deadlift, etc., you should be on a powerlifting routine. If you want to gain mass, volume, and some strength, you need hypertrophy, and so forth.

As far as your diet goes, it looks OK by itself, and I'm assuming you're drinking two shakes a day? 1 PWO (whey) and 1 Pre Bedtime (casein)?

I'm more interested in gaining size rather than actually gaining strength, as stupid as it sounds. I'm one of those 6'4 guys that doesn't exactly look "buff" as much as I just look cut because of my low body fat.

I usually do: (For all of these work-outs, I try to get about 12 reps / 4 sets - not including the warm-up rep(s))
Monday - Legs (leg press, leg extensions, leg curls, calf raises, traps)
Tuesday - Chest/Tri (Dumbbell flys, dumbbell chest press, dips, push-downs, pull downs, machine flys, traps)
Wednesday - Back/Bi (Dumbbell curls, preacher curls, row machine (not rowing, just the same motion for reps), concentration curls, back machine, traps pull-ups - can't usually do more than 8-10 per set, diminshing down to about 5 on my 4th set)
Thursday - Leg day repeated
Friday/Sat off
Sunday - Whatever I feel wasn't hit hard enough during the week + shoulders, rotator cuffs, traps

As for shakes, I usually miss one here or there, but I am supposed to be doing 3 ON Whey protein shakes a day, after each meal usually, and then Casein bedtime shake.

I've seen decent increases in strength over time with these, started curling 15lbs and struggling, now I'm curling 25-35lbs, 25s are easy and 35s struggle a decent mount, can usually get 8-10 in about 2-3 times.

If your goal is purely to gain SIZE, with some strength...look towards this plan:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)

Awesome thanks. Reading your nutrition recommendations, are my supps still efficient for this workout? My Vitamin D intake is only 300 IUs and you recommend 5,000!

what about these? http://shop.reebok.com/us/product/men-reebok-crossfit-lifter-plus-shoes/ER652?cid=V52260&breadcrumb=1z13070Z1z11zrfZdyZsvZu2Z1z12xfw

might just buy those and use my other adidas shoes for running.. as long as i can jump with those lifter shoes!

You need to get around 2,500-5,000 iu of vitamin d per day. That can be either from supplements/food/sunlight. NOW! D-3 5,000 iu is excellent if you don't get enough from other sources.

Looks like a good lifting shoe, might be worth a try. Let me know how they work out.

I need some quick foods that have vitamin a and c.
Need to watch out for carbs/sugar and low on cals.

Tried to read through a lot of pages .... way to long couldnt find what i was looking for

just trying to find a website w/ some sort of nutrition calculator for

cals - (easy to find a cal for this)
fat
protein

etc

I decided to make an excel spreadsheet for my daily intake and am looking to find out what numbers i should be hitting/stay under

if its easier for you to just tell me:

5' 10"
165
workout 5-6 times a week (lol no job -_-) hiit and lifting (walking instead of hiit if i do legs, or legs are too sore)

/e forgot add im not trying to bulk, maybe clean bulk?

thank you in advance

This post was edited by WhoBut_WBMason on Mar 11 2014 07:58am

The best thing would just be to take a vitamin C and vitamin A supplement...is this out of the question?