|
You don't need creatine. Creatine helps gain mass, yes. But it also creates a large amount of water retention. If anything, I would say use creatine but don't expect it to make a huge difference in size.
You need to increase your calorie count to gain size. Caloric intake is the main ingredient, especially for hard gainers. Clean calories are the best way to go.
At least 1g of protein per lb of body weight. I'd take a multi protein blend in the morning mixed with frozen fruit and milk and peanut butter to add a quick 400-500 calorie breakfast. A whey or isolate post workout. And a Casein protein before bed.
2.5-3g carbohydrates per pound of body weight. You can add 100-150g daily if you're still not gaining. Try and stick to complex carbohydrates like oatmeal or green veggies like brocolli and spinach.
Also, if you're trying to gain muscle, I'd stay away from too much cardio for now.
PM me and I can send you a sample diet plan that I made for some of my clients. Good luck.
|