145 lb 5'9 guys please help!

[Tony Strenght]

HawaiianPride. you know , you said it so well, seriously , that's one of the best answers in my life. But i cant just find something to 'create more of appetite, and after that a nice nutri list. im travelling alot, and im trying to create a list but i always fail

[Bonaparte]

HawaiianPride. you know , you said it so well, seriously , that's one of the best answers in my life. But i cant just find something to 'create more of appetite, and after that a nice nutri list. im travelling alot, and im trying to create a list but i always fail

That is just one more reason why you don't need AAS. It's tough to travel when you have to worry about getting caught with illegal substances, pinning schedules, etc.

As far as diet, with your stats, you don't need a perfectly tuned diet to make solid gains. Just try to eat at least 4 meals per day, with around 50g of (meat) protein in each. That's about 8-10 oz of most meats. Limit sugar and try to take in tons of complex (especially whole grain) carbs and unsaturated fats. Figure out how many cals you need to eat in order to maintain your current weight (there are plenty of these calculators online), then eat 500 cals more than that.