jakhammer:

So after a pre-weekend loading in the junk as seen in the previous photoset, It was time to face my punishment on sunday and burn whatever I could. Adding to the list of supplements, Multivitamin, GH Stimulator, & Mass Gainer. Taking the multivitamin OPTI-MEN makes my urine yellow as (almost green) i think it glows but I feel much more in tune and could of possibly contributed to a new PB on the Sunday Run clocking 10:20m. I aint got shi* on RJ though, speedy gonzalez ripped 10:10m.

 As I mentioned in a previous post, I felt I had plateaued and not going anywhere. After reading various articles online and following a plan set by bodybuilding.com it was obvious my calorie intake had to increase, but it had to be clean or dirty.

Clean Bulking: requires slow, steady and controlled increase in quality mass over a period of weeks or months. Meals are carefully planned to fit within the goal but minimizing fat gains. That way, towards the end of the goal there is minimal fat to shed.

Dirty Bulking: Eat watever. No limits on max calorie consumption. Can often lead to health problems like cardiovascular issues and feelings of lethargy. Extra effort the shred all that excess body fat (by that time, most people have already given up and just remain fat)

Either way, both methods of mass gaining will result in an increase of fat. I would rather pick the first options and a couple of main pointers im following are:

• Low GI Carbs - the higher the GI value the quicker the carbs are broken down and absorbed. Low GI = complex carbs. This spares your insulin sensativity. Insulin triggers storage in the body if too many high GI carbs are consumed and the excess is stored as fat.
• Water - Important in minimizing fat. It is the medium in which all the body’s chemical reactions take place. Supplementing is nothing without it.
• Meal Frequency - 5+ Meals help speed up your metabolism, allowing you eat more, and maintain an anabolic state
• Cardio after weights (or seperate days) - glycogen stores are lower than normal and therefore, your body will burn fat and less carbs. Best to do these on days of small muscle workouts i.e. arms, shoulders. 

There are plenty more articles online, a good reliable source i find is www.bodybuilding.com