Gain good weight

I am 6-2 approx 185-190 pounds. I have a very weak upper body and it shows so I am not sure where all this weight is coming from. Ive played lacrosse and football my whole life up until two years ago when I graduated school. What are the optimal supplements I can take to gain GOOD muscle weight, NOT FAT? Along with running/lifting workout and healthy diet? I simply dont know enough so II am just looking for the basics to get started. Although Ive played sport I still am not too familiar with the correct approach to get in better shape. Starting fom square one.

Natural whey protein and weight loss might seem like water and oil; they just don’t’ go together. This is probably because for years protein supplements were the preferred choice of only elite bodybuilders. We pictured these athletes bulking up by adding extra protein to their diet.

Bodybuilders bulk up by lifting weights and not by consuming protein. If all you did was add more protein to your diet you would gain fat and not muscle. However, if you are eating the proper amount of lean protein as part of a balanced daily diet you can turn your body into a fat-burning machine.

Nutrition bars are used to help regulate body goals in weight maintenance and to improve muscle mass. The bars come in various nutritional combinations that have been scientifically designed to help with healthy-body goals obtained through diet and proper nutrition, while also designed with textures and tastes that can compete for profits in the overly competitive convenience-style foods market today.

You REALLY dont need to be spending money on supplements. What you are looking for is an increase in your protein intake and to be doing resistance training, assuming your diet is good. The best way to do this is with FOOD. Think lean (and also not so lean sometimes) meats, fish etc. Also, if you are finding your body fat tends to increase, make sure your carb intake is kept to a reasonable level.

But if you want to buy something to gain lean mass, all you need is whey powder. There are many branded protein powders, mass builders, etc., but they are 99% marketing nonsense and usually offer nothing over going for a basic product apart from a higher price tag.

I don’t know where you should buy from in the US, but the UK has places like myprotein and bulk supplements direct. There is literally no difference in the quality of the protein, and if you really feel you need the extra ingredients (you probably don’t) you can buy those separately too and it still costs less.

Unless you are a genetic freak, you probably can’t gain muscle without gaining ANY fat . . . what you can try for is to gain as much muscle as possible while gaining a minimal amount of fat.

To build muscle, you basically need to eat above maintenance calories. So you need to figure out what your maintenance level is—then start upping it by a couple hundred cals at a time. See how you progress and then settle into what seems to be working. Eating just enough above maintenance to put on muscle without going so far over that the excess is stored as considerable fat is how you would bulk up without gaining a lot of fat. Supplements are fine if you struggle to get your calories. Sometimes it’s a lot easier to ht your macros with a shake or two. But you don’t HAVE to use them Whey protein is a good choice—but don;t get caught up in the hype that you need all these added supps to be successful. You really don’t.

eat more real foods

+ whey + creatine + beta-alanine are top 3 in my book