Supplements Help

[Sunshinebuu]

Hello , i'm 16 years old , i'm 1.86 and 68 kg , i'm looking to get my mass and weight up , i used 1 month up your mass but taked only 2-3 kg..can you tell me what supplements i have to take to get up to 5 kg per month? creatine , proteins etc..someone said something about Gain fast and six star creatine is that good?

[micky1991]

5kg per month is wayyy toooo much, most of it will be fat, calculate your TDEE and go 300-500 surplus

[StrongNameDM]

You need to eat food to gain weight... Look at this to calculate your maintenance: LINK Eat 300 above it. Aim to gain 0.5kg a week. If you eat too much, most of it will just be fat. Look here for some food you can eat: LINK

[AJL1]

You need to eat food to gain weight... Look at this to calculate your maintenance: LINK Eat 300 above it. Aim to gain 0.5kg a week. If you eat too much, most of it will just be fat. Look here for some food you can eat: LINK

+1

Milk, egg, oats, peanut butter, bananas, rice, veggies.

All the 'supplements' you need.

[melaneybh]

At 16, I wouldnt recommend any supplements at all. You can easily gain weight by just eating whole foods that are high in calories like peanut butter, whole milk, eggs, oils, nuts etc.

To gain weight you need a caloric surplus, I would definately recommend gaining at a slower rate then 5kg per month, as noted above there will be a lot more fat gain, so IMO its a complete waste as you will want to cut that same weight later. I personally suggest eating no more then 500 calories over maintenance each day, and you would put on 1 lb per week.

Here is the Nutrition Forum, I suggest reading the stickies, very valuable information there.