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the amount of times i've seen him being sick i think he's already there

eat a shit load, end of september i was about 11st 10? ish and now i'm about 13st 10. that's from just going to the gym twice a weak. and i thought i could never put on weight.

make sure you have a big breakfast, brown bread with seeds and shit etc, some oats (oat so simple is goood). snack between then and lunch, have a big lunch, snack between then and dinner, have a big dinner, then eat again before you go to bed.

drink lots of water, maybe start taking some vitamin tablets.

keep the excersises compound, i only do: dips, lateral pulldown, seated row, dumbell shoulder press and bench press (and shrugs). Been meaning to start deadlift/squat's as they are the one for piling on mass.

i'll add this on, some people might not agree but i would say when you're starting out just eat anything and everything, healthy and unhealthy. You may put on a bit of fat but if you're skinny anyway it will be a while before it becomes a problem, and even then the extra muscle you are building will raise your metabolism and burn off the fat you put on.

your muscles need food and water.

food = protein.

water = creatine.

I expect to see HenchGWA come SNR. He'll be benching Pokes at DMZ!