diet and supplements for hardgainers?

hello everyone

im 18 years old, 5'11" 140lbs, and about 6 to 10% bodyfat

i would like to gain 30-40lbs and i need a good diet and supplement regimen to help me with my goal.

any help would be greatly appreciated

Use the search feature. There was a post just made for beginners that covers everything.

_____________[class="content"]Many guys think that if they take creatine, they're going to grow. These individuals are extremely misled so it's vital that you get a better understanding of what creatine will and will not do for you.

What creatine essentially will help you with is putting in the hard work at the gym. It does this by replenishing the high energy compound called creatine phosphate, which the muscles need if they are going to keep contracting with intensity – and you're going to keep lifting weight.

Once your creatine stores run out, you're going to feel like you've hit a wall with your workout – no matter how much you will yourself to push more weight, it isn't going to happen.

Some guys will have diets naturally high in creatine (those who eat a high amount of red meat for instance), but on average, most people who are involved with heavy lifting fall short. ___________________________________________
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