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  1. bulk diet.

    When you are bulking try and aim for 200-500 calories above maintenance. get plenty of protein (chicken, fish, red meat) and complex carbs. try and get at least 30% of your calories from protein, 50% from carbs and about 20% from fat. Do this and lift heavy, you'll see results. I wrestled in...

  2. Effective PH supplemnent to start out with ? .......

    Don't do Ph's. They don't do much. I have done 3 cycles and each time I only gained a little more than I would have gained naturally. But as for a PH to use I would NOT start with M-drol. Come back to us when you've done some more research + training.
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