Creatine and Optimum Nutrition SERIOUS MASS GAINER..

Thank me later.

Hey whats up. When I was 16 I was 6'3 160 pounds and really was self conscious about how skinny I looked. Both of my brothers are older than me and both bulked a lot through their sports in high school.

Over the course of 2 years I worked out and bulked pretty extensively.

Here is what I looked like at 16... I was extremely skinny (LOOK AT THOSE CHICKEN ARMS!!!) and played hybrid running back and receiver as I was rather fast.

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Here is me 2 years later after I took "working out" very seriously. I still played football and was often times put in the slot receiver position so I could go for long plays down the field:

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Some things to keep in mind:

When I was 16:
Height: 6'3''
Weight: 160 lbs
Benched: 115 lbs 3x6
Curled: 35 lb curl bar + 15s on each side = 65 lbs 3x6
Triceps: 15 lbs 3x10 tricep overhead extensions
Squat: 135 lbs 3x10
Abs: I usually did 3x50 crunches with a minute plank

When I was 18:
Height: 6'5''
Weight: 215
Benched: 225 lbs 3x10 (I maxed 305)
Curled: 105 lbs 3x10
Triceps: 70 lbs 3x10 overhead extensions
Squat: 405 3x10
Abs: 3x100 situps and 3x2 minutes planks

Now, you may notice my abs arent very defined lol I liked to eat junk food... whole cases of oreos, nutty bars, chips ahoy all in one sitting. I never really burned stomach fat. In order to do that you have to have a healthy diet and run a lot more often than what I did, which was never haha

I focused on pecs and tris as I really wanted to fill out my large frame, so I worked those out the most.

I drank whey protein after almost every workout to make sure my protein intake was enough. Grilled chicken and noodles was my go to dinner, often eating 6 breast package by myself.

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This is me and my friend working out this summer (19 yrs old) and I had gotten very ill up at school. I lost over 20 lbs I think it was 27 lbs but anyway that is why I look more defined here. Notice, still no abs cuz I lived off of junk food at my university haha. My friend works as a personal trainer at his university and also eats extremely healthy.

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Tips to bulk:

1 ) *Optional* Get a workout buddy who you know is committed. Even someone who lifts more than you or is more athletic than you. This will help you push through those days you say "I dont want to go to the gym today" cuz trust me IT WILL HAPPEN.

2) Do the reps slow and controlled... If you are bulking do lower reps, 3 sets of 6 or 4 sets of 4. 3 sets of 10 will help you figure out what weight you are comfortable enough with. Then, up the weight a little bit and drop to 3 sets of 6. Make sure you have a spotter. Try to get in a weight class so that you fail on the second last rep of the last set.

3) Eat a lot of food. Preferably protein, but I really ate anything. I didnt much care because I was sick of being called skinny. I wanted to be called trim and fit. Because you are shorter than me, you may want to eat healthier than what I did because I kinda wanted the extra fat to make myself bigger and to fill out my height.

4) If you are going to take supplements, all you need is whey protein and milk. Honestly, you can get fancy with a lot of other stuff but this worked for me. My friend here does not take any supplements.

5) Know it is a process. I am so happy that I started working out at 16 because when it came to my senior year, I was a real threat on the field. Often times I would be double covered and when I did get the ball, I was very difficult to get down. Also, I go to a large University and people will think twice before they try to mess with you. You look good for the ladies AND you boost your own thoughts about your self image. Its a win win win win win win situation haha.


Let me know if you have any other questions. I always want to help people who are just starting out working out because I remember looking back I would see highschool seniors benching 2 plates on each side thinking DAMN, that is a LOT. I set my goal to be able to bench that much. Now I bench 3 on each side. Now I am the guy at the gym people set their goal to bench as much as me.

** Im self conscious about posting shirtless pics lol cuz I look like a douche. Please dont judge lol

In addition to what's been said:

When I was 16 I was around 6'1 and weighed around 150lb, now I'm 21 and 6'4 and weigh around 220lb. When your body stops growing in height (which you'll continue to do) you'll still struggle putting on more and more mass, you'll start levelling out around 18/19. That's when you'll see a large amount of weight gain when eating high protein/carb foods. I have a little more fat than I'd like but it'll be easy to cut, so make sure you eat the right foods. What Ethan has put ^ follow it to an extent, but you'll know your body better than any of us. Do what works for you.