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I have been going to the gym for the last four months, previously I went three times a wekk but right now I am going 1/2 of the days in a week.

But I am not gaining muscle but I can lift more weight than in the past.

It seems that I have to take some supplements. Can you guys mention some of the names of GNC or other protein supplements name? How to eat them?

My target is to gain mass. I am now 24, 5'8" and 59KG weight.

I have to buy it from Amazon (my country doesn't have any GNC store) and ship it to me. How much vat is generally added on supplements?

Thanks in advance.

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What is your current diet and lifting routine? Be specific. –  Dave Liepmann Mar 8 '12 at 4:25
Eat three usual meals also mile during the morning,every meal consist of meat.Also have some snacks at evening –  mushfiq Mar 8 '12 at 5:02
Can you go into more detail about your exercise and diet? –  Dave Liepmann Mar 8 '12 at 13:31
Exercise divided in to three days chest,bicep triceps,shoulders,back and legs. Unfortunately I am hitting the gym once a week . –  mushfiq Mar 8 '12 at 18:59

2 Answers 2

Food Not Supplements

Don't look for supplements to gain weight. Fix your diet.

Protein and mass-gainer shakes are overpriced, overprocessed and overmarketed. They are not the solution. The solution is for you to triple the amount of food that you eat.

Eat More Food

Go to the farmer's market. Buy large quantities of fish, meat, eggs and vegetables. Make sure you get some sweet potatoes. Go to the supermarket. Buy butter, milk, and olive oil. Better quality is better. (Organic, grass-fed, free-range, omega-3 are all great but not necessary.) Cook the food into a meal twice the size of the meals you've been eating previously. Cover it in olive oil and eat it. Now drink two glasses of milk. Now have another couple of eggs.

Lift More

Lifting once a week is not sufficient stimulus to grow. Lift two or three times a week. It's also possible that switching to full-body workouts could be more productive. For instance, squatting three times a week would be a good start.

Eat and Lift More

Eating large quantities of food, then lifting heavy things, is the ideal way to get bigger and stronger. Supplements are sub-optimal.

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protein supplements are cheaper to buy than food, they give you your essential protein and amino acids, but not the other stuff you get from food.. I think thats the main argument for getting your protein from food than from supplements –  Jaitsu Mar 8 '12 at 8:03
@Jaitsu Cheaper than food per what? Calorie, gram of protein...? –  Dave Liepmann Mar 8 '12 at 14:29
per gram of protein, I'm not endorsing the substitution of supplements for real food, but some people (including myself) can't afford all the fish/chicken in a day, plus its a lot harder to ingest –  Jaitsu Mar 8 '12 at 19:39
I guess the reason I disagree is that I don't think our interrogator is protein-deficient, but rather all-nutrients-and-calories-deficient. –  Dave Liepmann Mar 8 '12 at 20:28
Yeah, I think the asker needs to meet a basic calorie surplus first, before worrying about macronutrient ratios. –  user3085 Mar 8 '12 at 22:35

The first thing I need to say is if you're looking to just build muscle, then you're bodybuilding (as opposed to just trying to be physically fit). Keep in mind there is an important difference here. There is a reason MMA fighters don't do the same workouts as body builders. So you should really take the time to understand the difference and decide which one is best for your goals.

If you make a conscious decision to do bodybuilding, then here is a helpful book on the subject:
The New Encyclopedia of Modern Bodybuilding

Also the problem of not gaining mass likely has more to do with your workout than your diet. In the section on different body types, Arnold talks about how people who are naturally hefty (gain muscle easily but gain fat easily as well) should do lower reps, heavier weight while people who are naturally skinny should be doing more reps, lighter weight. So even if you're lifting heavier weight, if you're doing only 4-6 reps just so you can feel cool by using the 45 lb plates then supplementing might not help.

It also could be that you're only doing one workout and not focusing on groups of muscles. Say, for example, you want bigger biceps. Even though you may be doing more weight on preacher curls, if all you're doing is preacher curls then you won't be hitting other muscles (like triceps) or different parts of the same muscles (ie reverse preacher curls/normal preacher curls to hit the short and long head of the bicep) which are key to giving the bicep a good display and helping it "look bigger". [Word to the wise, I'm using biceps as an example because it is easier to explain than the back or legs, but don't become one of those people with chicken legs but a humongous upper body like the guy from Avatar.]

That being said, the popular protein powder is either Optimum nutrition gold standard or BSN Syntha-6

Don't go crazy on the stuff! Your body can only absorb so much protein per day. If you consume too much you're just damaging your kidneys. A single scoop of protein powder will typically have 30 grams of protein, depending on the brand. Unless you eat absolutely no protein at all aside from these shakes (which shouldn't be the case), you probably only need to use one scoop per shake and have maybe two shakes per day. Shakes aren't there because they're better than food for building muscle, they're just easier.
There is an article on livestrong about the Maximum Amount of Protein the Body Can Absorb.

As a side note - especially if you're skinnier - consider making your protein shakes with milk, peanut butter and a banana. It tastes really good and the potassium from the banana is good for your muscles.

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and any suggestion about the Supplement name or product that I can take? –  mushfiq Mar 8 '12 at 17:59
I linked to them. They're right in the middle of the comment. Did you read my answer? –  Dave Mar 8 '12 at 18:02
My whole answer includes information outside of just supplements. There is no magical concoction out there which is going to make a big difference - otherwise EVERYONE would know about it already. –  Dave Mar 8 '12 at 18:05
@Dave Vegans do not necessarily suffer from insufficient protein, there are lots of alternative sources. Anyway, protein shakes are not a source for vegans to compensate, as the shakes are made from whey (which from my understanding comes from milk and thus isn't vegan). –  Baarn Dec 23 '12 at 12:48
@Informaficker - I stand corrected. Whey does come from milk and probably wouldn't be used as part of a strict vegan diet. Thank you for correcting me. –  Dave Dec 27 '12 at 22:36

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