STAY AWAY FROM STERIODS AND DESIGNER STERIODS
but
You can follow this advice ----->
Upgrade your diet and include the following as a foundation for your growth:
Pasta, potatoes, sweet potatoes, rice, oatmeal, whole wheat bread, fish, turkey, chicken, veggies, fruit and plenty of water. I do recommend you add two or three protein shakes a day. Take one of those protein shakes right before you hit the bed. It does matter what you place in your body during the plan because that will show your results after your plan. If you eat nothing but junk food…it will show in the mirror. If you eat 90 to 100% clean during your plan it will show in the mirror and in your clothes. {I prefer the 98 to 100% clean diet. The two percent is needed just in case I can’t make it through the plan/cycle. The reason I started off with the nutrition is because it makes up 90% of the battle to change your body.
You will need to add the following exercises to your routine to add the mass and restructured your body: Squats, leg curls, calf raises, bicep curls, triceps ext, dips, pull-ups, back rows, deadlifts, bench press, incline press, upright rows, shoulder press and crunches. You must use FREE WEIGHTS. You might can play around with the Hammer equipment but don't try using the other machines to add size. The other machines are great for beginners and practicing the movements but adding size is best done with FREE WEIGHTS.
You have five months to get your size on before the first barbecue. It can be done. :afro: