Firstly Tode, 10kg of muscle in 12 weeks, you are dreaming unless you want to get on the gas. Even then, I don't think it will be possible! 10kg of lean mass is HEAPS.

As for supplements, I recommend you add a pre workout supplement. BSN No Xplode is a pre-workout supplement. I recommend Gaspari's SuperPump 250 over that. Better, longer lasting pumps IMHO. I'd also recommend Gakic by MuscleTech for strength gains. A stronger muscle is a bigger muscle is the theory I take.

Increase your shake in take as you want to have about 1.5-2g of protein per kilo if you're trying to gain.

Creatine is taken immediately post training and is well worth it.

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you mirin?

josh we'l tlak more msn

Eat healthy. Protein shakes are $80 for a bit of fibre and about 1 weetbix of protein

lol wtf??? in the ON whey it was like 23 grams of protein in a 29gram serve? only has few grams carbs and few of fat? best source of protein besides eggwhites, dunno who you got your information from.

OKOK I exaggerated a slight bit

Just not a fan of paying $80 for a supplement that lasts 2 weeks if you use it like you should. The way i look at it is if you want to achieve maximum muscle mass you will train 6 days a week on different muscles

youn dont wanna kill yourself mate, 4 times a week is enough and will build up resonably quick. gotta alloow your muscles to recouver. gotta balance rest with workouts. eat alot of high protein food, if you wana bulk up fast a cycle of creatine and having protien shakes will help substantially.

Yes, don't over train!

Muscles don't grow when you train, they grow when you rest!

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you mirin?

lol.

10kg in 104 weeks IF your eating right and training hard...even then you need good genetics. I dont think even roids would get you those gains in 12 weeks. 10kg of fat is a different story..

Im calling BS on that

I rest and i dont have any muscles

That is why you train different muscle on differnt days. That way it will not effect if you go days a week. I did that for a little while. The mucsle then have 2 days to recover if you have a 2 day cycle.