The stack that football players use is....weight gainer and creatine. Weight Gainer is an athlete's best friend. The stuff works to put on muscle weight fast since it's protein and creatine serves to give you strength and lean muscle that you need. With these two together, a hardcore lifter would add size quickly. Protein is the muscle-builder and you need this stuff, especially after your workout. Reason? Because after you workout, your body needs the protein to heal up and get ready for the next workout. If it doesn't get it in time or at all, it will feed on either body fat (big guys) and/or your own muscles (smaller or leaner guys). If it feeds off of your muscles, then your recovery time will slow down and by the time you workout again, you could be still in pain, because your body hasn't healed yet. Also when your training your expending alot of calories and carbs..a weight gainer is best to replenshing those lost traits after a training session and recovering. i even recommend takin regular whey protein before bed and a weight gainer post workout You must get in a protein or a weight gainer 1-2 times daily depending on how your body responds. And that's another thing, you have to listen and watch your body. The more you know about it, the more you'll learn how it works. I also recommend taking creatine pre and post workout as your body can use it in that time frame the most effectively. most of your pre workouts now like JACK3D have creatine in it that will serve to benefit you greatly and products like FUSION BODYBUILDING's purple k work pre and post workout. i've experimented with takin a pre-workout plus creatine pre workout to make the pre-workout work more effectively and its work. gotta load up the water BIG TIME and pound a carb-like drink like karbolyn, blox, or my fav...USPLABS modern BCAA during your workout. the results are amazing and strength and size gains are worth it. 
Now there is another supplement i recommend.....GH. Growth Hormone is designed to increase thickness and strength as well as keeping your leaness. You will find that u will eat more and sleep more on GH related supplements and such will aid in size and strength gains tremendously. the only supplement i found to have worked very well is USPLABS Powerfull. It literally gives GH like effects! its crazy! Another supplement that works just as well..it's vitamin B6. Vitamin B6 metabolizes fuel and protein during workouts. B6 also raises GH or Growth Hormone levels. If taken in at 600mg , the user will get an increase in their GH naturally. It also lowers the cortisol levels, which is the stuff that causes your muscles to fatigue. So by using vitamin B6, you can increase your GH naturally and inexpensively. B6 can be found in orange juice, whole-wheat bread, spinach, turnips, and whole-grain cereals. So if your looking to build size through GH, look no further than vitamin B6. Also taking amino acids or BCAAs will aid your protein in the muscle-building process. Taking fish oil will aid in recovery as well as keepin the immune system standing strong when your killing yourself in the gym. FUSION BODYBUILDING's multivitamin is the only multivitamin on the market that has fish oil in it. Good place to look first.
Weight Gain Dieting
Believe it or not, there are different ways to diet. When someone mentions diet, they suggest that they must loose weight. Not necessarily. Bodybuilders have diets, a weight-gain diet and a leaning down diet. For this report, I'm going to discuss the aspects of a weight-gain diet. Supplements alone won't do much unless you change your diet. Now this doesn't mean go out and eat everything including the stuff that you know will pack on fat. You want to be a "smart-pig", literally. You want to eat for muscle-gain, not weight-gain. To weight-gain is not to gain fat weight. I have three diets outlined below that can be used in conjunction with your routine, your smarts, and your supplements. But what ever cook. It must be one of three things.... broiled, baked, or steamed (vegetables), NEVER fry anything. They have tons of fat and that won't aid in helping your goal at all. Your main focus is protein...the muscle builder. Get as much as you can. If you choose a weight gainer, make sure you take enough throughout the day so that you body can use it...sort of give it more than it needs. If you choose a meal-replacement, then substitute one of the meals for it, so that you won't miss a meal, which is always good. Also, milk is your new best-friend since it widely used in any protein supplement. Milk also has protein so the more the merrier, but using water is also an option. BUT in balance as i came to find out that milk will make u hold tons of water so in moderation or 2% milk is best.You can also use meal-replacement as a good substitute for two or three meals. Sometimes, getting access to any protein supplement can be tough but it is possible for your to make a homemade shake right at home. And if you can, take your protein shake meals an hour after you workout. Here's the recipe for a weight gainer:
HOMEMADE WEIGHT-GAINER
3 cups of whole milk
3 whole eggs
1 cup of vanilla (chocolate or strawberry can be substituted) ice cream
2 bananas
1 cup of nonfat-powdered milk
This is a HIGH powdered protein shake that comes to about 1600 calories, so taking this at least two times a day, you should pack on considerable size onto your frame as long as your busting your ass in the gym!!
Finally, there is another point I want to emphasize. Counting calories can be annoying but it helps out in the long run. This helps out regardless if you getting lean or getting big. To figure out the numbers here's what you do. Your average lifter consumes 18 calories per bodyweight. So, if you were maintaining your bodyweight and your at 180, you would multiply 180 by 18 to get 3240 calories per day. So it's obvious from here. If you want to gain weight and lets say you want to get around 210, then it's 210 times 18 which is 3780 calories per day. Also, counting your protein grams helps out as well. Lets use the same example lifter above. To maintain a 180lbs physique, you would take 180 and divide it by 2.2 which equals 81.8, then you mulitply by 2 to get 163.6. This means you have to consume about 164 grams of protein to maintain your bodyweight. To get to a bodyweight of 210 use the same equation:
210/2.2 = 95.4 x 2= 191
You will have to take 191 grams of protein and consume about 3780 calories a day to get to your desired bodyweight of 210 pounds. Ok, if you still confused, here are the equations again.
FOR CALORIES: BODYWEIGHT X 18 = NO. OF CALORIES PER DAY
FOR GRAMS OF PROTEIN: BODYWEIGHT / 2.2 X 2 = GRAMS OF PROTEIN PER DAY
If nothing happens in your favor(not gaining weight for example), you can bump up your calorie intake to 500 calories until it does. Now to gain muscle weight, you MUST stay away from these foods below:
- Full-Fat Cheese
- Cream
- Butter
- Fried Foods
- Sugar-based cold cereals
- Now the reason why these foods should be avoided is because of the amount of fat and/or carb content that is found in them. You only gain fat weight along with the muscle if you eat these foods in your diet. But here some good choices, should you change up your diet:
- Hamburgers w/lean beef or lean turkey (avoid everything else but the mustard, ketchup, and pickles
- Low-Fat Milk and Low-Fat Cheese
- Whole Eggs
- Breads, Bagels, and Rolls
- Pasta w/ Meatballs
- Steak, Chicken and Turkey (skin removed)
- Fish
- Sandwiches w/ most deli meats (use mustard)
- Tuna
Do you see the difference between the good and bad choices? Everything is low in fat and carbohydrates. You still have to consume your fat and carbs because your body needs it during the workout to burn it. If it has too much in excess, your body won't burn a whole lot. Before I get to the diet aspect of this program, there are a few things that you should lean first. First, your basic food groups... not the five you were taught in High school, in the gym, you have only three; Protein, Carbs, and Fat. Protein is the main source for muscle-building. Chicken, Fish, Beef, and Eggs are good examples and foods that will be used in your diet. To get muscle growth, your body must be in a positive nitrogen balance which is the metabolic state in which muscle growth happens. Your body simply needs to have protein five to six times daily. Carbs is fuel for you like gas is to a car. It's the main source for the body to get energy from. There are two types of carbs, complex and simple. Complex carbs are found in grains, pasta, green vegetables, and potatoes. Simple carbs are fount in fruits. Now some simple sugars might contain refined sugars which are empty calories and do nothing but to boost your weight... not muscle weight. If your body doesn't get enough carbs, it takes protein from the muscles and converts it to glucose. And when the body takes anything from the muscles, you obviously lose strength and size. Third food group and second source of energy is Fat. The body daily uses fat to burn for aerobic activities and daily stuff. Fat also promotes healthy skin tissue, lubricative joints, and the assimilation of certain vitamins
Now I'm not going to give a diet since now diets are attuned to the person using it. You have to determine for yourself your calorie and protein needs. But here are some ways of creating one..
- You have 4 to 6 meals daily.
- 1 to 3 of those meals can be snacks(something like a protein shake, protein bar, a fruit, a sandwich, or something small.
- Center your diet around some of the foods below:
- Eggs or Egg Whites
- Steak (grilled) and Chicken (broiled or grilled)
- Milk and Orange Juice
- Lean Beef (grilled or broiled) for hamburgers
- Canned Tuna or Canned Chicken Breasts
- Peanut Butter
- Wheat or White Bread (wheat is preferred for leaning up)
- Potatoes (mashed or baked)
- Vegetables and Fruits
- Salads
- Cold Cuts
- Cereal (only unsweetened and/or high fiber cereals)
- Tea
- Fish (baked, grilled or broiled)
- Rice (brown rice or wild rice)(steamed)
- Yogurt
- Nuts and Seeds
- Wild-game Meat
- Lean Ham
- Cottage Cheese
- Beans
- Pasta & Legumes
- Sweet Potato
- Low-Fat Cheese and Salad Dressings
- Olive, Canola, or Flaxseed (vascularity) oil
- Oatmeal and Grits (w/o butter)
- Allow one cheat day for yourself every week.
- Make sure that your three main meals are small and not too big.
- Take advantage of meal replacements whenever
There you have it. The keys for making a good diet for yourself. These are just guidelines for you to follow...a starting point so to speak..give it a shot.
TB
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