you have to find what works best with your body for me since i'm naturally wide and didn't really want bulk i trained for definition.
starting age 20
starting weight 145
height 5'11
nutrition: i asked a natural path doctor about what my blood type should be eatting to gain weight and be healthy.
a lot of complex carbs like whole wheat pasta and rye bread , a lot of proteine high meats, a lot a fat rich foods with "good" cholesteral like coconut butter.
supplements: B12, bcaa, calcium, multi, creatine and glutamine. (warning about creatine it did work quite well but i had kidney pains after a three monh cycle, so i havn't used it since).
i also take milkthistle for my liver.
workout regiment: 3-6 days a week at the gym for an average of half an our each day. leaving at least 2 days of rest in between each muscle group. i superseted everything.
for example i'd curl 8 reps at 40 pound, drop the 40s and grab 35s right away, do 8 reps then 30s, 25s and 20's each at 8 reps.
i's do about 4 muscle groups each day and only 2-3 sets of superset reps for each muscle groupe.
(supersets will get you ripped,increase your cardio endurance and increase your athletic explosive power. but they're not the best for training for bulk or heavy lifting).
i trained for 3 months this way and went from a skinny kid at 145 pounds to a defined skinny kid at 165 pounds, with very low body fat.
here's photo's from 145 to 155
and a photo shoot a modeled for for a friend at school at 165, i think i make a decent looking goth kid, lol
