Whats the perfect supplement stack for muscle growth?

Hi Andrew

Unless you are great at preparing meals and eating regularly, a weight gainer is probably your most important supplement because without adequate calories and protein, you won't gain any muscle. Between the weight gainer and your diet, you have to keep upping the calories until you are gaining one or two pounds per week. Definitely weigh yourself once per week on the same day of the week when you wake up after going to the toilet and before eating or drinking anything. This will give you the most consistent information on your weight gain.

If your gainer doesn't have creatine in it, add 3 grams to each serving. Any powdered creatine monohydrate product will do but for quality assurance, look for the "Creapure" logo or name on the tub.

Gainers also make great post-workout products as long and the main protein in them is whey protein. My favourite gainer is Mutant Mass - name always gives me a chuckle for some reason. Mutant Mass has lots of quality protein, good carb sources (along with good fibre to enhance digestion) and healthy fats added. However, as with most gainers, don't take a full serving at first. Start with a half serving (2 scoops) which is just over 500 calories.

You can take a pre-workout product for extra energy and focus and a better pump in the gym. I can't tell you which is best for you because different people get on better with different products. If you can handle your stimulants and you want a huge kick in the gym, go with one that has Geranium / 1,3 dimethylamylamine / methylhxanamine. If you want more of a pump and just increased performance but don't want to be over-stimulated, then avoid the Geranium / 1,3 dimethylamylamine / methylhxanamine products, as these can take away from the muscle pump. Look for ingredients like citrulline, beta alanine, arginine, vinpocetine and caffeine.

If you'd rather, you can take a protein along with a high-carb creatine product instead of the weight gainer. Creatine products like Cell-Tech and Mutant Cre-X12 have the essential 70 plus grams of carbs and insulin sensitisers to significantly improve creatine uptake by the muscles.

That should get you started but feel free to ask any further questions of course.