Originally <a href='http://www.sportsbookreview.com/forum/showthread.php?p=22414945'>posted</a> on 08/14/2014:

Quote Originally Posted by marzwoody View Post
I'm a slim dude with fast metabolism. i wanna gain size and muscle, whats the best way about doing this? just drink protein shakes everyday and lift weights?

What kind of workouts / supplements do you recommend? and please dont say some cheal sonnen illegal shitt

I'm sure there are some fitness freaks lurkin on this forum

I've been lifting for 9 months now, here's what I did, after doing tons of research.

Figure out calories you need to maintain your current weight and add about 300 calories a day to that. Make your macros about .9 grams of protein per pound of bodyweight, try to keep your carbs relatively low, and eat the rest in good fats, fish oil, coconut oil, animal fats, avoid seed oils, etc.

Stick to a big compound exercise program, either Mark Rippletoe's starting strength, Stronglifts 5x5, something like that. Build up your base strength. Your nervous system will be so shocked by doing squats that you don't really need to do a million bicep curls or garbage like that you're going to grow.

Basic program would be something like, workout 3 days/wk alternating between Day A and Day B

A:
Squats
Bench Press
Deadlift

B:
Squats
Standing Press
Upright Rows

5 sets of 5 reps of each, 3 minutes between sets, with loads of warmup sets. For example, for my Benches right now, I do a set at 45, a set at 75, a set at 105, a set at 135 and then my work sets (5 more of 5 reps each), then I add 5 pounds to each session until I start to fail.

Drink a shake with creatine in it before and after your workouts, with your post workout eat some dextrose (smarties or whatever).

I've had good results with it so far.