Newcomer

Hi, I'm 38 and around 10% BF%. I have not used steroids before, so what can I use to gain muscle mass?

Food, weights ?

I follow a clean lean muscle plan, based on the USN 12 week plan. High protein (210g/day), +/-10,000kj/day. I have 1 hour weight training sessions 6 days/week and 20min cardio sessions 6 days/week.

Thanks for reply

Hi Garth,

We really need more information. Are you 10% BF and 60kgs at 6'2 or are you 10% BF at 90kgs at 5'8? we need to know more about your training history, how long you have been following this diet, what the diet consists of etc.

Once we know more then we can start talking about steroids or changing your diet and training regime.

Thanks Hormonas

I'm 10% BF at 75kgs and 6'3. I only really started weight training last year Sept, before that very much on and off, but not intense at all. I currently follow the USN Body Makeover Plan for my diet and training. www.usn.co.za/body-makeover/body-makeove...atingplans-R266.html Only started with this 5 weeks ago.

Basic diet: Breakfast – Oats, apple. Snack – Tuna/Saridines + Fruit. Lunch – Chicken/Beef + Salad/Veggies. Snack - Tuna/Saridines + Fruit. Dinner - Chicken/Beef + Salad/Veggies.
Suppliments: I use Whey Protein (morning, pre & post workout), Casein Protein (before bed), Creatine (morning & post workout), Testosterone TEST-RX (4x morning & 4x before bed).
Appreciate all the help I can get.

Hey,
Welcome.

Based on your height & weight - you need to go on a see food diet!
as in, eat everything you see - except small children.

At approx. 190cm you should be around 90kgs.
At 75kgs, you are seriously under weight.

You need to eat a lot more.

You don't need steroids. You need lots of food, specially because you training an hour at a time.

00pump wrote: You don't need steroids. You need lots of food, specially because you training an hour at a time.

Correct, whole clean natural food. Force feeding... It's nasty but it works

FIllet wrote: Force feeding... It's nasty but it works

You mean DELICIOUS!

Thanks for the feedback guys.

My last post did not seem to come through. My question was if I eat a lot more (even on a clean diet) wouldn't I just pick up fat again and increase my BF%.? I would like to gain the weight in muscle volume and not just weight and loose my six pack.

Thanks

Your weight training is the stimulus to your muscles to grow.
The food you pack in is the fuel to grow.

without the training, yes you will get fat.

While trying to grow, it's ok to put on a little fat.
You can't grow and be ultra lean at the same time (not without some special cocktails)