[caveman54]

ok so im looking to build some good lean muscle mass get some better deffination at the same time any reccomendations you guys have would be great roids? natural? any stuff you guys no of thanx

[SFRANGER]

Lift weights and eat protein.

If you throw out some more details about what you are doing now we can help you more. Examples - training regimen, diet, age, weight, height, fat % if known, male or female.

[caveman54]

ok sorry about that im 22 male i am 5'8" 210lbs i work out 6days a week i lift for about an hour and cardio about 30-45mins a day i eat fairly healthy i only eat fast food once or twice a week other then that i eat pretty good im very active i work in construction and have all my life so im constantly active all day any help is great and thanx

[CaponeCEO]

Originally Posted by caveman54

ok sorry about that im 22 male i am 5'8" 210lbs i work out 6days a week i lift for about an hour and cardio about 30-45mins a day i eat fairly healthy i only eat fast food once or twice a week other then that i eat pretty good im very active i work in construction and have all my life so im constantly active all day any help is great and thanx

What do you want to weight ideally? 5'8" and 210 isnt exactly small. Let us know if you want to cut or to bulk.

[caveman54]

well i want get some better deffinition long with some mass so i would rather cut more with some gains

[WeakPoint]

Originally Posted by caveman54

well i want get some better deffinition long with some mass so i would rather cut more with some gains

It's pretty impossible to cut and bulk at the same time.
There are many good supplements for cutting but you can see great results by just getting your diet perfect, try to be really strict on that for awhile maybe post up what you eat during your average day and I'm sure the people on here will help you out.

[SFRANGER]

I agree, there are some decent supplements, but I have received my best results from dieting hard and upping my cardio. Cutting supps mainly work for me by just keeping my mind off of food and keeping my ass from dragging the ground all day at work.

And it is mostly impossible to gain mass and cut up at the same time. When you gain mass you gain some fat, when cut you lose a little muscle...unless you are roiding. Then you can do both at the same time, depending on the chemical(s).

[TexasLifter89]

hard weights. 5x5 heavy lifting. push till your over working. high protein and good calories. lost of fruits and veggies and good sleep ! hope this helps