Ask Dr Nerenberg | Health and Fitness

how can i get bigger and put on muscle?

im about 5’7 145 lbs and i want to get bigger, faster, and stronger without taking any steroids or borderline steroids. i am a running back for my football team going into my senior year. my goal is 160 lbs. what should my nutrition be throughout the day so i can see maximum results? my 3 rep bench was 205 and my squat 3 rep was 240. i have just realized that what i put into my body will help me see results faster. oh yea, i do take a supplement called amplified extreme mass xxx. It is a weight gainer with added creatine made by GNC. if you guys can give me advice on how and what to eat throughout the day, that would be great!! thanks!

The best foods you can eat are things like chicken breast, sweet potatoes, brown rice, black beans, eggs, things like that. Pick up almost any bodybuilding magazine, and there will be some kind of meal plan and workout to put on mass fast. I have never tried a weight gainer, as I am 320 lb semi-pro c/rt/dt lol, but from what I know, I would switch to just protein shakes, and mix them with milk instead of water. adds a little more protein, and calories. I would suggest stacking whey protein, casein protein, and creatine, and optimum nutrition is a good brand for all three. and you can use nitric oxide before your workouts. find a good one, though, cheap ones dont have the same effect.

2006 Lima Ohio GNC race