You honestly don't have to spend any money on any supplements you just need to make sure you are consuming 3 to 4 quality meals a day and drinking 2 or 3 protein shakes a day. All you need is a decent quality whey protein powder and blend 1 scoop with
10-12 oz of 2% fat milk , some oats crushed in a coffee grinder, and 1 or 2 tablespoons
of natural peanut butter and blend it together in a blender and there you have a quality
liquid meal to drink in between your solid meal. When it comes to training hit the gym
no more than 3 or 4 times a week and concentrate on compound movements such as
squats, deadlifts, bench presses, barbell curls, close grip benches, shoulder barbell presses, and dips. These are the exercises that will help you get strong and if you
feed your body the way I recommended you will also pack on some size. Good luck.
If you have any more questions feel free to ask.
