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well these are just some few tips for people looking to gain mass,hopefully it helps:
1-up your calorie intake above your mainteance,try eating at least 6 meals per day,1 meal every 2-3 hours max...
2-have plenty of rest,sleep at least 6 hours per day,8 being optimal
3-choose a workout program that allows you to recover,full body workouts are optimal .
4-cut out all the cardio,no running,football nothing..
5-up your protein intake,have protein in every meal some good sources of protein are eggs,tuna,milk,fish,meat,chicken and up your calorie intake as well but avoid eating junk food,maybe have one cheat day per week..
6-pre prepare your meals before you sleep.
7-milk is awesome for bulking,drink as much as you can.
8-postworkout have a whey protien shake around 50grams along with dextrose in water..
9-never train when tired or sick.
10-glutmaine might help didnt try it though so cant comment much on it.
11-nitric oxide supplements can help with pumps adding a nice cosmetic appearence due to increased vascularity so its suitable for summer time imo...
12-have a good multivitamin animal pak is a good one as well as centrum..
13-vitamin b12 was found to increase appetite and energy levels in some guys.
14-try having ceasin protein shake before going to sleep or any long digesting protein.
15-lift heavy going low as 6 reps in your last set
16-use mainly compound movements like squats,bench press,deadlift,etc
17-workout it your legs,it helps with increasing gh production naturally
18-mind and muscle connection is a must
19-breakfast is a must to replenish your body after waking up and prevent it from being catabolic.
20-wokring out in the morning is best
21-if you cant eat you can always drink,just do your favourite shake and keep it with you all the time.
22- finally guys eat big to get big everyone should know his body and try to get the best out of it,diet,training and rest should be in check and you will be fine
hope that helps..
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