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Try out some creatine . No need to spend a lot of money of it either . Some bulk mono will do .

you must be eating gallons of cottage cheese to get that 3-4 thousand calorie mark....judging from what you posted as a diet.

^^^ he's right. I think he was lying about calories so he can skirt the issue. If he has a slow metabolism, then he's probably not burning more than 3000kcal/day. So why eat over 3000 cals and then do cardio to get rid of the excess? It makes no sense. There is no way that he's close to 4% bodyfat like he implied either.

Supplements aren't going to make you gain muscle and not fat. So the key to reaching your goal is your diet. Supplements aren't going to have a significant effect in the long run. The reason you got flamed is because you're putting the cart before the donkey and you were a smart ass to pity.

You said your goal is to gain 20lbs of muscle by April/May. The ONLY way that you'll reach that goal is with a caloric surplus. So quit bitching about the good advice that was given to you in the first place.

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that is a very good example of how he's acting.

Little punk rich kid, I been lifting longer than he's been off the best supp of all, mommy milk. HAHA!!

Not to harp on the kid but its always been my understanding that you will gain muscle faster with more than 12% body fat, then you can just cut the fat because you will have the muscle underneath to burn it off, so yes everyone here could give you a grocery list of crap to buy but what good would it really do because all you really need is alot of food. and by the way if your at 4% you don't have a slow metabolism in fact you probably have a fast one so take the time to get another meal in per day. I read an interesting post here that pretty much said that a big power lifter that might be say for instance 20% will out gain someone that is 10%, so load up on the best supplement ever food.

I would say for average people without a lot of "help", if they could maintain at about 12% or around there, then they could continue gaining muscle in a realistic way..all things being equal. Putting on MORE fat than that is not and advantage to gaining muscle.

Ranges above 12 to 15% for a male are actually detrimental to muscle gain. As well as are lower ranges like below 10.

Just by virtue of having gained, say 10 pounds of muscle while putting on TOO much fat....many people will just be stuck with too much fat and will have tough time burning that off without extreme shit and that "ripped" thing...will never really come.

People both underestimate the "help" that pros get in terms of bulking and then cutting and they overestimate the amount of fat that pros put on off-season.

Staying at 4% bodyfat and gaining a lot of mass? Ain't gonna happen. That is an unhealthy fat range for a male anyway.

Bart, just because you went to another board and got handed answers that you WANTED to hear, doesn't mean the other board was giving you better advice. ANY lazy, inexperienced ______ can list a bunch of supplements and claim any number of things about them. It takes no time, though, or special knowledge except what they themselves have been led to believe.

Not to put down Talo's advice on suppments AT ALL, but you can go to any board in the universe that has a "fitness" section and get a list of supplements, none of which will make a difference in the long run, as Ross said.

But I concur with some fish oil and a multi. And it sounds like you already use protein powders, but I personally count all significant protein sources as FOOD.

Creatine won't hurt you and will help your high end a bit but I doubt, again, there is any long term benefit.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

I always thought that anything below 6% becomes a health risk, and healthy percentage, especially if working out is between 10% and 12%...?

There are no hard and fast rules just estimated ranges. Generally speaking, yes, below 6 percent is dipping into what could be an unhealthy range. But like everything it depends.

Only some of the fat stored in your body is stored for fuel. There is a small percentage of it that is essential fat. I don't remember for sure..someone can correct me, but I think for a male of median age that is about 3 to 4 percent.

The problem is people think that means that as long as you have 3 to 4 percent your ok. Because they don't understand that there is not a line that divides it.

That three to four percent is a percentage of your total body fat. As you dip lower and lower, that amount of essential fat dips as well. I don't know how it works exactly but basically by the time your start getting down to the four and five percent level of total body fat your essential fat can have gotten to an unhealthy level.

Different estimates float around and it certainly has to do with your activity level, etc. but for the same average male the usual healthy range tends to be given between 8 to 19%.

For some guys, 8 percent may hardly be a visible six pack. The average fitness buff esthetic goals have very little to do with general health.

Yeah, I am pretty sure your brain is mostly fat...what would even necessitate being that lean...that is just crazy