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Anonymous
Hey /fit/, sorry if this is very long.

I'm a pretty slender guy. I've been working out now for around 9 monthes and i have noticed significant gains in strength and muscle. However i feel my muscle size is not as big as I would like them to be. I am trying now tremendously to increase my overall muscle size.

Which comes to my question in terms of bulking. I've increased my meal intake largely, eating high proteins, healthy fats: (fish, chicken, meats, cottage cheese especially). I have noticed a very minor degree of muscle gain, practically the same as before and i was thinking of ways to step up my game.
I have been deeply considering weight gain protein supplements, which I have noticed to contant very high levels of fats in addition to proteins (often 150% daily reccomended intake. I am scared to try these however because I feel they might jeprodize my current slenderness and just cause me to put on fats. Whenever I eat any excess of bulk foods I immediately feel my body fat raise and this bothers me a lot.

What is the best method for me to gain muscle size?
Should I continue bulking with heavy foods?
Should I begin taking weight gain supplements?
Is that much fat essential to gaining muscle?
>> Anonymous
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The fact that you are slender probably should hint that you have a fast metabolism. The only way to gain muscle mass is with a calorie surplus.

To put on significant muscle mass, you need to eat more than you could imagine. That's the trade-off you get for ectomorph. Also completely ignore daily calorie intake, those are for someone with a diet of 2000 calories.

Also what is your routine.
>> Anonymous
>What is the best method for me to gain muscle size?

Eat shit loads of food and lift ridiculous amounts of weight. If you aren't making progress, then either your routine sucks or you aren't eating enough.

>Should I continue bulking with heavy foods?

You really aren't eating "heavy" foods. You may want to look into dirty bulking.

>Should I begin taking weight gain supplements?

If you can afford them, yes.

>Is that much fat essential to gaining muscle?

Eating fat does not cause fat gain. At all. It's essential for testosterone levels to have fat in your diet. Look at the Anabolic diet, it's nothing but Protein and Fat, and it works wonders.
>> Anonymous
I really mix up my routine.
I work out every other day, usually moderately intense.
Biceps/Triceps/Chest/minor back (got to start working more), minor lats/ and not to often: legs (got to start working more)
I usually work out for maybe an hour to an hour and a half.
I also bike almost every day and do eliptical often every other day. is this too much cardio?
>> Anonymous
another really important questions: after workouts i usually never take whey protein. i tried it before and it hasn't really worked too great for me i feel. instead i usually eat a tin or a cup of tuna for the protein. is this bad?
>> Anonymous
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>>168737

>not to often: legs (got to start working more)

That easily explains your inadequate gains, the hormonal release that is caused by heavy compound movements make the body grow substantially more. The Squat and Deadlift should be your best friends.

And yes, if you are attempting to create a calorie surplus, burning off excess calories through biking can easily destroy your gains. If you can, reduce it to HIIT on your off days.

Here is just a suggestion for your routine.

http://www.defrancostraining.com/articles/archive/articles_westside.htm
>> Anonymous
>>168743

You need a full post-workout shake, which should contain in the least Whey+Dextrose+Maltodextrin.

The point is to replenish your muscle as quickly as possible with protein and carbs, which a can of tuna will not do.

Read over this to get a slightly more detailed explanation.

http://www.teenbodybuilding.com/bigpost.htm
>> MaddoxMan !!pvgYyl5+noK
Read this book:

http://rapidshare.com/files/121796184/Burn_The_Fat_Feed_The_Muscle_-_Tom_Venuto.rar
>> Anonymous
bump
>> MaddoxMan !!pvgYyl5+noK
>>168721
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/