[Barman]

Good advice. first off supplements dont make you big hard work and food do supplements are there to help you with your already doing like its easyer to have a small shake sometimes than it is to have a big meal. you have to work out how many kcals your getting in daily now thats always your first job then bring it up by 250kcals will you start gaining weight slowly and slowly is the key unless you want to get fat fast and a good solid training routine you will gro gain muscle size and some fat shouldnt be to musch at all if our watching what your doing.