Simple answer to this lots and lots of

 

Simple sugars- nothing beats dextrose, you can get that online or at a brewery. Just mix 50-60g of dextrose with about 20-30g of whey protein post workout.

Want good abs? Lose the fat, thats the ONLY way. I NEVER do abs and as you can see my avatar, I have a decent 6 pack. Just lots of squats and deadlifts.

Here's an example of what I might do for excercise:

Push:
-Bench Press
-Incline Dumbell press
-Weight dips

Pull
-deadlifts
-barbell rows
-pull ups

Legs
-Squats
-hang cleans
-some sort of calf activity

as you can see, i dont mutilate my body parts and i hardly do biceps, triceps, or abs.
the thing is to stimulate the muscles not annihilate.

And i believe fats are an excellent way to help fill out your caloric needs. too much protein and that can turn into glucose too, so dont eat ONLY proteins, you need portions of the other macronutrients.

 

To butcher one of the lines from 'Revenge of the Nerds' -----> "We've got Dextrose.... we've got Dextrose!"

I picked it up a packet (from a local health food store) and will start using it, after my work out this evening!!

I'll also incorporate some squats and deadlifts into my routine..... along with concentrating on reducing my fat %.

Cheers and thanks for the advice,
-Mark-

 

Come hang with me. People claim that merely being around me makes them gain weight.

 

Just wondering.....Are you looking to gain weight to impress girls? or just for yourself? I know girls always do the opposite and usually it's male driven.

 

Well for me personally - I'm not necessarily looking at gaining weight.... more changing the composition of my body to be stronger, leaner and more defined. Since starting my new exercise and eating routine (2.5 months ago).... my overall 'well being' has increased dramatically (more energy, sleeping better, thinking clearer) and my confidence levels have also improved a great deal!!

The added 'bonus' - is that because I'm looking and feeling better about myself.... it obviously effects the 'vibe' I give off when out socialising and it has certainly improved my attractiveness to the ladies (not just physically, but mentally)!! In fact the other week - I had a very attractive/intelligent 'Qantas' airline hostess, putting the 'moves' on me (ie took me home), I had my arse photographed (in jeans) by a girl at a dance/rave party and have been 'entertaining' a lovely 22yo (neither of us want a relationship) for the past 2+ months!

As a single guy approaching 30yo (who does NOT go looking to 'score').... all the above benefits, far out weigh the efforts/changes to my day to day routines and are creating positives outcomes in many aspects of my life!!