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I’m 30 years old. Always been skinny, thought as I got older it would be easier to gain weight. I was wrong. Right now I’m 6’1’’ and 160lbs and 9% body fat. I want to bulk up even if it means putting on some body fat. My plan is this: deca 300mgs, sustanon 500mgs and dbol 20mgs/day. Should I push this for 10 weeks? 12 weeks? 14 weeks? And are these dosages good?
So when I was 19 years old, some random dude at the gym gave me the best advice ever. I was a scrawny weightlifter trying to break through my 150-160lb plateau. He told me...wait for it...."double what you are eating..." I took that advice to heart and got up to about 5'11", 195lbs and probably was in the 12-15% body fat range. EDIT: I had to learn how to force feed myself, usually had to take 3-4 dumps a day, etc.
other secrets I've learned along the way:
GOMAD diet is legit - gallon of milk a day (whole milk)
Squats - Squats make everything bigger. Someone else on here can probably explain the science but something about your leg muscles being the biggest muscles in your body that when you work them hard they create this overall anabolic state in your body and all your other muscles grow too.
notice none of those secrets had anything to do with gear. I actually never messed with gear till I was 36 years old.
other secrets I've learned along the way:
GOMAD diet is legit - gallon of milk a day (whole milk)
Squats - Squats make everything bigger. Someone else on here can probably explain the science but something about your leg muscles being the biggest muscles in your body that when you work them hard they create this overall anabolic state in your body and all your other muscles grow too.
notice none of those secrets had anything to do with gear. I actually never messed with gear till I was 36 years old.
see my question to you here
https://www.evolutionary.org/forums...anavar-low-dose-cycle-log.104998/post-1800764
500mgs sustanon why? you're 160lbs start with 250mgs sustanon and 100mgs deca
Idk about the milk but everything else in this agrees with my experience. I have successfully hit 195# with abs with just food and I’ve done it with gear and food. Yes I was leaner with the gear but honestly, my overall assistance was better natty. My face looked better, my skin was way better, my delts looked natural.
What are the things stopping you from eating more food?
What is your meal timing like, how many meals, what kind of foods, how much protein, carb and fats?
Are you working long hours of hard manual labour?
You will likely not put on much size if the food isn't there, gear or not
What is your meal timing like, how many meals, what kind of foods, how much protein, carb and fats?
Are you working long hours of hard manual labour?
You will likely not put on much size if the food isn't there, gear or not
I’m a hard gainer too. The hardest. But I have been bigger before. It’s hard to hold onto because of my activity level. I’m starting a bulk soon and I’m going to use deca as well. I don’t think you’re going to need as much as you think. But you’re still going to crank the food right? Not just expecting to build a castle with no bricks? Food is the bricks, hormones are the mortar, lifting is the process that structures it all.
I did just npp and hcg. Not that much, and I grew a lot. Some water yes, but I ate pounds of meat everyday, and fruit and rice, and I lifted. I was a lot bigger. I needed new clothes right away.
You’re talking about a cycle much bigger than I’ve ever done. I know without a doubt that I’d struggle with side effects from that. My blood pressure would be terrifying, acne bleeding through my shirt maybe. It could be controlled I’m sure but it’s way beyond my experience
I did just npp and hcg. Not that much, and I grew a lot. Some water yes, but I ate pounds of meat everyday, and fruit and rice, and I lifted. I was a lot bigger. I needed new clothes right away.
You’re talking about a cycle much bigger than I’ve ever done. I know without a doubt that I’d struggle with side effects from that. My blood pressure would be terrifying, acne bleeding through my shirt maybe. It could be controlled I’m sure but it’s way beyond my experience
domestic supply has amazing deca and NPP. you won't go wrong
bro tren all day here. you will get huge results
Here are the best weight gainer foods that are calorie-dense, nutrient-rich, and effective for building muscle and size in a clean or lean bulk:
---
Proteins (for muscle growth & recovery)
High-protein foods also support anabolic hormone production.
Beef (ground, steak, brisket)
Chicken thighs or breast (with skin)
Eggs & whole eggs
Salmon, sardines, mackerel (omega-3 rich)
Greek yogurt (full-fat)
Cottage cheese
Protein shakes (whey, casein, or mass gainers)
Whole milk or raw milk if tolerated
---
Carbohydrates (for calories & glycogen)
Complex and starchy carbs help fuel training and spike insulin for muscle growth.
White rice (easy to digest, high volume)
Oats (add peanut butter or honey for extra calories)
Quinoa (has complete protein too)
Pasta (durum wheat or whole wheat)
Potatoes & sweet potatoes
Bread (especially rye, whole wheat, or sourdough)
Bananas, mango, dates, dried fruits
---
Fats (high calorie, hormonal support)
Fats are calorie-dense and help with testosterone production.
Peanut butter, almond butter
Avocados
Nuts & seeds (walnuts, almonds, chia, flax)
Coconut oil, olive oil, ghee
Dark chocolate (70%+)
Trail mix (with dried fruit and nuts)
---
Homemade Weight Gainer Shake (example)
2 cups whole milk or oat milk
2 tbsp peanut butter
1 banana
1 scoop whey protein
1/2 cup oats or cooked white rice
1 tbsp honey or maple syrup
Optional: 1 tbsp coconut oil
> Total: ~700–1000+ calories depending on ingredients
---
Tips
Eat 4–6 meals per day, spaced every 3 hours
Add liquid calories (shakes, milk, smoothies) for easier intake
Cook with healthy oils to boost calories (1 tbsp olive oil = ~120 cals)
Track your calories and aim for a 300–500 calorie surplus/day
Avoid filling up on low-calorie vegetables too early in meals
---
Proteins (for muscle growth & recovery)High-protein foods also support anabolic hormone production.
Beef (ground, steak, brisket)
Chicken thighs or breast (with skin)
Eggs & whole eggs
Salmon, sardines, mackerel (omega-3 rich)
Greek yogurt (full-fat)
Cottage cheese
Protein shakes (whey, casein, or mass gainers)
Whole milk or raw milk if tolerated
---
Carbohydrates (for calories & glycogen)Complex and starchy carbs help fuel training and spike insulin for muscle growth.
White rice (easy to digest, high volume)
Oats (add peanut butter or honey for extra calories)
Quinoa (has complete protein too)
Pasta (durum wheat or whole wheat)
Potatoes & sweet potatoes
Bread (especially rye, whole wheat, or sourdough)
Bananas, mango, dates, dried fruits
---
Fats (high calorie, hormonal support)Fats are calorie-dense and help with testosterone production.
Peanut butter, almond butter
Avocados
Nuts & seeds (walnuts, almonds, chia, flax)
Coconut oil, olive oil, ghee
Dark chocolate (70%+)
Trail mix (with dried fruit and nuts)
---
Homemade Weight Gainer Shake (example)2 cups whole milk or oat milk
2 tbsp peanut butter
1 banana
1 scoop whey protein
1/2 cup oats or cooked white rice
1 tbsp honey or maple syrup
Optional: 1 tbsp coconut oil
> Total: ~700–1000+ calories depending on ingredients
---
TipsEat 4–6 meals per day, spaced every 3 hours
Add liquid calories (shakes, milk, smoothies) for easier intake
Cook with healthy oils to boost calories (1 tbsp olive oil = ~120 cals)
Track your calories and aim for a 300–500 calorie surplus/day
Avoid filling up on low-calorie vegetables too early in meals
Same (I was 37)
I always thought i was eating enough but i wasn't my coach let me go my way and eat 2600-2700 calories for a while, after he got tired of my shit lol, he said u teally need to go into 3700 calories a day up 300 carbs over 300 protein and 12+ lbs later i started growing like crazy, sometimes we think we eat alot but wr really arent.
