[chakal]

What does weight gainer do? Well it's filling you with carbs and protein, that's all it does, you need that to grow. Take 3 shakes a day. One in the morning, one before training (couple of hours) and one right after training.

The side effect: If you don't train hard enough, it will turn into fat. But if you train hard enough, it will feed your muscles that need carbs to grow.

Don't forget, the fastest muscles to grow is your leg muscles. You can gain lots of weight fast by training your thighs and hamstrings, calves and leg in general. Take one day a week to work only on that body part. Stretch A LOT during and after training your legs.

When you look for a weight gainer, look for something with 50/50 carbs and protein. Make sure there's no more than 5 or 6% of fat though. Some weight gainer will give you 25g of carbs, 25g of protein and 15g of fat. That's crap!! Stay away from fat! Even in your food. I'm telling you, 5 or 6g of fat.

If you can find something with more carbs than protein with around only 5g of fat, take it. You need to make sure you get at least 25g of protein per serving though.

So, you need a product that has:
- At least 20-25g of protein
- At least the same amount of carbs or more
- less than 5-6g of fat

Also, if you want to gain weight, you need to hit the gym 4-5 times a week. If not, you're doing it for almost nothing. Your program sucks by the way!

You need to do a 3 days cycle.
day one:
Pecs and biceps
day two:
Legs
Day 3:
Back and shoulders
then you restart again and again and again.

Also, don't talk about the weight you're lifting, always push you to the limit. If you can do 10 reps with 90 lbs on the bench, then it's too easy. Next set, put 95. If you can do 10 again, try 100 next time. If you can't do 10 reps, well keep that weight until you can make 10 reps.