Noob all over again

[Neanderthal]

Just got back into the weight training August 09 after many years of almost inactivity, have been making progress with high-intensity and varying the time off between workouts (adjust as needed).

The biggest change I have noticed is all the new supplement ranges.

I have been using anything from non-fat milkpowder/banana shakes to some of the flasher protein, protein-carb products.

Have thrown into the mix some NO and creatine and kept a log so I can see whats working where. I do read reviews on products (since for me they are not cheap), but have a couple questions if thats ok.

Have used Creatine monohydrate, but I see now there is the " Micronised" version. Also have tried Synthesize which I believe is a blend of NO and creatine among other ingediants.

I found the sweetness of Synth a bit much during/after the real grueling workouts (the ones where u nearly hurl).

Should I go back to the normal Creatine (or micronised?) with a seperate NO formular and stick to water while working out ? Any advice on which product is more effective appreciated.

Also was considering superpump.. any advice?

Im getting on in years gotta push hard while I can

Im 5'9 , 90 kgs (well 94 after xmas binges), Bench 115 without killing my spotter, Deadlift 3x 155, id hate to guess fat, have to suck tummy in to see abs.

The goal = Markus Ruhl size overnight

[Beef]

wait. whats your diet like?

[Outkast]

The goal = Markus Ruhl size overnight

Goodluck.. Guess ill be watching you at this years olympia!

[Neanderthal]

Diet?

You know the old Sea-food diet joke? See food and eat it...thats me.

Pretty much whats in the cupboard/fridge, add a slow protein shake before bed...

tbh ive never sat down and counted calories and would need a "eating for dummies" manual (any suggestions).

I do try and eat well between forbidden snacks ....

[Beef]

Diet?

You know the old Sea-food diet joke? See food and eat it...thats me.

Pretty much whats in the cupboard/fridge, add a slow protein shake before bed...

tbh ive never sat down and counted calories and would need a "eating for dummies" manual (any suggestions).

I do try and eat well between forbidden snacks ....

my suggestion would be to get your diet sorted before you worry about the flasher protein products. real food is how you'll gain mass.

fo the hard yards- sit down and work out how many calories you're getting per day

[Neanderthal]

The goal = Markus Ruhl size overnight

Goodluck.. Guess ill be watching you at this years olympia!

Dont think im gonna make the O this year, been a few days and I havent gained like I wanted, wouldnt want to compete at under 100% .... actually I thought I was following Ronnie Colemans training plan, turns out it was Garry Coleman's

Bur seriously, looking at diet, it certainly needs work, especially meal timings and getting the slow and fast carbs in the right places ... a work in progress.

Is working off the 15x bodyweight (lbs) + 500 Calories per day for mass phase ok as a start point?

200lbs - 3500 calories approx ...