Completely new to all of this

[Henry123]

i have no idea how, i just want more muscle, not HUGEE i just want it to be visible. i dont want to inject anything into my blood stream,
any thread out there for me

im 6 feet
200 lb

[SufferToReturnHarder]

Welcome,
It doesn't work that way man. Whats your age and bodyfat percentage?
How is your diet?
It's difficult to properly cycle without testosterone, which you would be injecting.

[The Bear 79]

18 is WAY 2 yung for steroids man. At that age u risk doing potentially irreversible damage 2 ur Endocrine system. Wuts ur BF%?

[JohnnyVegas]

If you don't want to get huge, you can accomplish your goals with a solid diet. I am not talking about "eating healthy" so much as eating in a very specific way to give your body the building blocks it needs for growth. Head over to the nutrition section and have those guys sort you out.

[D7M]

Yah, if you're 18 like your profile says, then it's a good thing you don't want to inject. That's the last thing you want to do when you're that young.

Diet will be your biggest factor. Then training. Most young guys I know train waaay too long and without enough intensity. Start a thread in both the diet and training forums and we'll get you going

As far as supplements, I would only stick to the basics like creatine, BCAAs, whey, and not get suckered into any supplement marketing BS

[matty_m]

Train hard and go on a calorie surplus (eat more calories than your body uses).
A typical mass gaining diet would consist of:
Rice, pasta, potatoes (and other vegetables) for carbs.
Any lean meat & fish you can get your hands on for protein (i.e. steak, chicken, tuna/salmon)
Any healthy fats you can ingest - olive oil, fishoil, flax seed oil, nuts, avocado etc.
You'd do well to look in the diet section.
Personally i'd stick to Increasing my proteins and fats to facilitate a lean bulk but thats just me.

Once you get your diet right your ready for supplements.
Take a multivitamin upon waking, a pre-workout (should have creatine, caffeiene & beta-alanine in it), a mass-gainer shake for post-workout, and drink a glass of milk at night (cheaper alternative to casein for slow digesting protein).

Now with the extra calories you will be able to push more.
Concentrate on hitting the major lifts - deadlifts, squats, benchpress & hit them as heavy as you can.
Learn proper form and also try to go up in your major lifts every week.

Hope that helps

[Times Roman]

no short cuts in this lifestyle we enjoy.

Clean diet, eating 6x a day (no junk food), with surplus calories above BMR

Solid Exercise Routine 4 or 5 days a week.

Learn as much as you can in the nutrition forum and exercise forum.

This is the basic formula:

Knowledge + effort + diet + time = Results