hey all, im looking to get beefed up(bulked) pretty much as quickly as i can. been lifting for almost 3 months(first 2 months was to get my body used to weight training) and last month has been pretty intense i train with a partner till failure, bodys feeling great, im feeling great, and im suprised how quickly results are showing. I have a meal plan which is hard to stick to but i try anyway.

At the moment i take "instant protein" before and after workouts, i get the rest of my proteins pretty much from Tuna's and chicken.

Im curious abour Creatine. Will it aid in my goals, and could somone breifly explain how its to be used. something like 3 weeks on 6 weeks off???

and is it alright for me to make a Oat bran + Choc ice cream + soy milk(im lactose intolerant, but i can still drink milk now and then) calorie shake if i wanna gain weight (protein:32g,fat:20g,carb:65g) 582 cals or so.

and any other supplements anyone can suggest, and of course theres weight gainers(im yet to look into that)

Before you look at any other supplements you really need to make sure your diet is in check. I know you said you get proteins from chicken and tuna but what else are you having along with that stuff?
How many calories are you taking in per day?
You can get whatever supplements you want but if you're not eating to grow you simply won't.
A supplement is just that... a supplementary part of your already good diet/lifestyle.
If you're not sure how much you're eating and how much you should be eating scroll on down to the nutrition forum and go through the stickies.... The info there will put you right in line for a good starting point.
-Nic

no no all is in check. 3400 cals a day.

7am - wheetbix with milk, 2 hardboiled eggs + 200mls of milk(all milk is soy)

9am - Tuna sandwich with mayo, lettuce and cheese(whole grain or white whichever is available)
1 boiled potato

11am - 150g of Rice + 1 boiled potatoe, and p/butter sandwich

1pm - Pasta 100g with pasta sauce(with u guessed it tuna sauce with tomatos, and cheese. piece of fruit

3pm - tuna sandwich (same as above)

5pm - Pasta 100g(same as 1pm)

6-6:30pm - small piece of chicken or beef.

7pm(pre workout) - Protein shake

9:30pm(post workout) - protein shake + more chicken or beef.

9:30 onwards Cal shake, Soy milk, Oat bran and ice cream with a nibble of nuts.

im assuming thats alright? it evenly spreads out my 25% protein 25% fat 50% carbs.

im trying to bulk so should i up my protein or fats? and lower carbs

oh and regular shop multis in the morn and night.

i drink around 3-5 liters of water a day.

i have trouble eating the amount of fats i need, i can only manage to eat about 50% of the 25%.

any hints?

At first glance it looks like you could really handle more fibrous carbs... more specifically with the 11 and 1 oclock meals. I know you say you have lettuce with your sandwich, but are you talking one piece of lettuce or more like 1/2 cup to 1 cup?
Creatine could help you but again with any supplement it really depends on how your body reacts to it.

the lettuce is a GENEROUS amount, ive liked salads since i was a little kid so it would probably be about 1 1/6 to 1 1/4 cups of salad per sandwich.

i also eat alot of baby spinich leaves (just out of habbit more like snacking cause i been doing it for years.)

when you say fiberous carbs, do you mean stuff like oatmeal, breads etc?

would a homemade oatmeal protein bar be sufficient for one of the 11am or 1pm meals?

im really busy with university i try eat as much on time but sometimes i cant so i make up for it later eg eat 2 means in 2 hours.

with creatine, how is it to be taken? i hear people constantley talking about using it on and off and a whole lot of bull**** stories how its not a supplement but infact a "steroid" lol dont worry i dont take any of them seriously, they all seem to have been going to the gym for the last 3 years and ive almost caught up to them in size in 3 weeks.

thanks broken

If you head down to the nutrition forum and look in the master grocery list you can find a very large list of fibrous carbs.

As for creatine there are mixed feelings on how it should be taken. Some cycle, some don't. BCAA's would be something to add to your pre/post meals as well. As for pre and post workout meals/shakes you should look around for posts regarding what is best to consider making your shake with. Danmirage has very good advice for it.   

alright will take a look around.

thanks broken

Personally I don't cycle creatine, but if you were too, 3 weeks on and 6 weeks off would not be the way to go. Maybe something like 3 months on and a month off. I would look into a creatine mono first, and then if you like that, there are some great products with CEE. Also, a good weight gainer that is lactose free is muscle milk.