any body have a good bodybuilding diet and training plan that works.?

Question

works like adding 30-50 lbs in 4 months while using supplements?asap

Answer 1

I recommend the book "The New Encyclopedia of Modern Bodybuilding" by Arnold Schwarzenegger. It has been VERY helpful for me.

Answer 2

You may need to re-evaluate your goals: Most bodybuilders feel fortunate if they gain ten pounds of muscle per year.

There's no good reason for a healthy individual to ever need nutritional supplements. Think of your body's needs as a five-gallon bucket in a bathtub. Dumping twenty gallons into it still only leaves you with five gallons--that's all the bucket will hold! Likewise, simply consuming nutrients beyond need will not increase the body's ability to hold them... let alone USE them. It should also be noted that the vitamins A,D,E, and K are fat-soluble, meaning that the body can't merely excrete the excess. If these vitamins are continually fed into the system, they'll build up and result in a condition known as vitamin toxicity.

It's very tempting to follow the grand promises found in muscle magazines... but unless you're taking nightmarish amounts of growth hormone, too few of these promises are ever delivered.

I'd recommend reading Mike Mentzer's "High Intensity Training the Mike Mentzer Way," which is availible in many major bookstores, for a well-reasoned approach to the subject of bodybuilding. You'll thank me later!

Answer 3

Get Scrawny to Brawny by John Berardi, if you're skinny or lean. Or just research t-nation.com, they have plenty of articles on bulking.

Answer 4

Lift heavy weights....