Skinny type.

Hey Dan.
 
I have been reading your stuff for months now. I have been on and off the gym for 4 years now. I was extremely skinny when I was younger and now its very hard for me to put on some weight. I like to eat and feel healthy. During this years I have been able to put some muscle mass on but I still am skinny and although I try eating more I just cant put some serious mass on. I am attaching a pic so you can understand my body complexity.
 
I would like to be able to put on some weight will keeping my body fat % low, my muscle definition and eating healthy, no dirty bulking if possible.
 
I can go to the gym 4 times a week, 5 if necessary.
 
Supplements to be used:
Proteins:    
Muscle Milk or Syntha 6
Creatine:
Cellmass
MultiVS:
Alive Multivitamins
Extras:
NO-Xplode or Nitrix
NOW Super Omega Fish Oils
 
Diet
Morning:(8:15)
Muscle Milk or Syntha 6, 2 Whole Wheat Toasts with Butter, Glass of Milk w very little coffee, Alive MVS, Now Fish Oils, NO-Xplode or Nitrix, 1 orange/grapefruit
Mid Morning:(11:00)
1 Can of Tuna, Low Fat Yogurt, 1 bar (havent decided which one yet)
Lunch:(1:00)
High Carb Meal (like whole grain pasta) or High Protein High Carb (like meat with potatoes), veggies
Mid Afternoon:(4:00)
1 bar, low fat yogurt
Afternoon: (6:15)
Muscle Milk or Syntha 6, 2 Whole Wheat Toasts, Orange Juice.
Pre Work:(6:45)
3 BCAA pills from GNC
During Work:(7:00)
Gatorade with Cellmass
Post Work:(8:30)
3 BCAA, Raw Egg Whites
Dinner:(9:00)
High Protein and Carbs (like meat, chiken, fish, with mash potatoes or sweet potatoes, and salad)
 
Training:
Every exsercise I do it the following way:12-10-8-6 increasing the weight each time, finishing with the most i can handle.
Mon:
5 Chest exc: Bench Press/Inclined Press/Declined Press/Butterfly in the Machine with the arms wide open/Crossover with bands
3 Abs excersices which vary
Tue:
5 Shoulder exc: Soulder Press/Side Dumbell Press/Front Dumbell Press/Reverse Flies/Dumbell Shrug
4 Biceps exc: Machine Preacher Curls/Dumbell Alternate Curls/Hammer Curls/Concentrating Curls
Wed:
3 Legs exc: Squats/and 2 more (which I never do and I NEED to do, I know)
3 Abs Excersices which vary
Thur:
5 Back Exc: Pullups/Lat Pulldown/Seated Pully Rows/Wide Grip Pulldowns Behind the Neck/ DeadLifts
3 Triceps exc: Cable Tricep extension/Cable Overhead extension/Standing Bentover one arm extension
Fri:
Repeat Chest
3 Abs Exc
 
Well Dan, this is what I am hoping to do. I know you are a very busy guy, and any kind of reply whenever you can will be greatly appreciated.
 

 
http://tinypic.com/view.php?pic=n389og&s=5

First, read my gaining mass post, particularly in the diet section o the post.  (link is in my signature

It sounds that you want to think about adjusting EVERY MEAL to include quality food choices from ALL food groups I discuss (carbs/including veggies or fruits/fats/proteins).  This is the first key to your body style gaining mass.

I am saying:
Each meal should have a veggie and a carb.  Your dinner is great!

Mid Morning:(11:00) add a veggie
Morning:(8:15)  add a veggie or whole fruit
Lunch:(1:00) add a veggie


The drinks (Muscle Milk or Syntha 6) are predigested and so convert to energy VERY fast and they are GONE very fast.  Where as a baked sweet potato, Turkey leg, and celery sticks...that  is real food and goes further in your body!!!  Just having a veggie when you have these drinks...celery sticks, red pepper slices...etc..makes a big difference in slowing them down in your system.

Your trianing should be MINIMIZED to be short in duration and if possible, not so frequent.  This is another key.

Also look at the article on pre and post workout nutrition in the Gaining Mass post (the link is at the bottom!)
 
Pre/post workout nutrition is special nutrition and you can use the carb+protein+creatine loading immediatly post workout to help gain some nice mass.

Post Work:(8:30) add fast carbs like fruit...
 
In essence, your body is efficient at burning energy.  The more you give it, the more it burns, also the more active you are...the more it burns...
 
No dirty bulking.  Just use your natural hormones, in response to the change in food choices, to gain more.

How does that sound?

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danmirage

The drinks (Muscle Milk or Syntha 6) are predigested and so convert to energy VERY fast and they are GONE very fast.  Where as a baked sweet potato, Turkey leg, and celery sticks...that  is real food and goes further in your body!!!  Just having a veggie when you have these drinks...celery sticks, red pepper slices...etc..makes a big difference in slowing them down in your system.

 
So is it not good that it converts to energy really fast? I am taking it before GYM so I do need the energy very fast. Maybe I should combine it with a veggie when I take it in the morning or if I take it after the Gym.
 

danmirage

Your trianing should be MINIMIZED to be short in duration and if possible, not so frequent.  This is another key.

 
I train about 1 hour per day minimum, 4 times a week, is it too much?
 
 

danmirage

Pre/post workout nutrition is special nutrition and you can use the carb+protein+creatine loading immediatly post workout to help gain some nice mass.

 
Have you read the article on Creatine at MuscleHack? It says to load for 3 days and abstain for 3 days, over and over again. What do you think about it?
 
http://www.musclehack.com/the-best-way-to-take-creatine-monohydrate/
 
 
Also, I have been hearing much about taking carbs after workouts. First I thought that HGCarbs like Watermelon are great after a workout. But I read the following article on Muscle Hack which says to do very little Carbs after workout or just do without and now Im iffy again.
 
http://www.musclehack.com/how-to-build-muscle-with-post-workout-nutrition/
Lastly, should I be having Casein Protein and Whey Protein? Does my eating / supplements cover both of them. I understand I should be taking Casein Protein during the morning and after working out because it takes longer to absorb, and Whey Protein right before workout as its rapidly converted to energy.
 
Thanks again.

So is it not good that it converts to energy really fast?

Not during a normal meal time.  For pre and post workout, that is ok, but for a meal...add the veggies!

I am taking it before GYM so I do need the energy very fast.

Yes.

Maybe I should combine it with a veggie when I take it in the morning

Yes or a fruit

or if I take it after the Gym.

Not if it is your immediate post workout meal.  Otherwise yes.

I train about 1 hour per day minimum, 4 times a week, is it too much?
Not too much, but for your goal...Try to get that to 40 minutes or less. 

Have you read the article on Creatine at MuscleHack? It says to load for 3 days and abstain for 3 days, over and over again. What do you think about it?

It shows that the person does not understand the mechanism of creatine monohydrate response in the body.  Ignore it.

Also, I have been hearing much about taking carbs after workouts. First I thought that HGCarbs like Watermelon are great after a workout. But I read the following article on Muscle Hack which says to do very little Carbs after workout or just do without and now Im iffy again.

I am going to address this without reading the article.  Immediately post workout, your ability to replenish muscle and liver glucose/glycogen is very high...and these will contribute DIRECTLY to you gaining clean weight!  If you lift weights, the primary energy source is carbs.  Once you deplete glucose/glycogen (carbs), you need to replenish them.  If you train again without replenishing (and it takes time to do this is you miss the window post workout!) then you convert muscle to glucose/glycogen...THAT is not ideal.

Also that is a general recommendation with nothing to do with your body type!

Lastly, should I be having Casein Protein and Whey Protein? Does my eating / supplements cover both of them. I understand I should be taking Casein Protein during the morning and after working out because it takes longer to absorb, and Whey Protein right before workout as its rapidly converted to energy.

Food (complete meals) is better than casein. That is a very fine point.  But either is fine. Whey is a little faster and immediate, casein is a little slower and longer releasing...but food is idea for that when you can.

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