Thread: I wan't to gain muscle

Please help!

I was relatively fit for about 2 1/2 years ago. But then i got a problem with scoliosis (my spine has an S shape). So after 2 years on the couch, i gained some excess fat. This summer i started working out in Malaysia. I hit the gym almost everyday (with quite a low intensity) and focusing on doing the exercises right. When i came back to norway i started exercising 3-4 times a week at a higher intensity. Here is the part where I need advice on what is the best possible solution when it comes to dieting and supplements.

I weigh 187 pounds and I am 176.5cm (around 5" 9-10 i believe)tall
My arms are now 16" (which is probably about a 1-2" gain from when i started)
As i said i have some excess fat that i want to get rid of. Not too much though, there is probably 2 inch layer of fat on the fattest part of my stomach. I naturally have a lot of muscle mass. And the people at the gym say i am naturally strong (especially my legs, shoulders and triceps/biceps).

My goal is to lose the excess fat, and gain big muscles (I prioritize getting bigger, since that is what the people at the gym say i have the potential to do)

I want to know how much, and what i should eat (so i don't get really fat). And what is the ultimate combination of supplements. (with money being no object).

Right now i use Horse Power Creatine 15 min before workouts, run for 10 minutes on a treadmill at 10km/h and then work out for about an hour. And then i take another creatine mix after workout (a swedish one, that i was advised to take after so my muscles could absorb more of the protein from the protein shake) I use two scoops (30g) of a swedish protein about 5 min after i finish the creatine.

Does anyone have any ideas for me? Does anyone know someone who can help me make a "week schedule" that i can follow?

I think the worst part of my training is the nutrition, i don't eat enough, and i don't eat very healthy food either.

*Sorry for the title "I want to gain muscle" NOT Wan't

Welcome to Ironmag bro.

Great to hear about the comeback.

Stick around and read up brother,all your diet and training questions will be answered.