5 Putting On Weight Shakes for Serious Muscle Gains



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Ingredients: 1 Cup Vanilla Almond Milk ½ Frozen Banana ½ Cup Frozen Blueberries 2 Tablespoons PB2 Powdered Peanut Butter 3 Scoops Muscle & Brawn Huge GainerChocolate. Most people trying to gain weight often consider eating to gain enough calories needed for weight gain per day an arduous task. And this is where weight gainer shakes come in. Weight gainer shake gives you the ability to drink whole foods.

This, in turn, makes you consume more food and gain more calories at a faster rate. Simply put, they’re supplements used to gain weight. If you’re using a weight or “mass” gainer, you’re probably in the business of gaining muscle and blowing your physique up to a new level.. This type of supplement is necessary for some people; as long as you’ve tried your damndest via diet and training to gain weight the old fashioned way, weight gainer shakes might be the. These weight gain shakes are easy to take on the go, and can be used as a pre / post workout shake or just as a mid-day refreshment.

Providing a quick distribution of protein, the proteins used in these shakes rank for the highest score of protein quality, based off the PDCAAS (Protein Digestibility Corrected Amino Acid Score). Use a mass gainer as a meal replacement. Drinking a mass gainer as a meal replacement for breakfast can be an easy way to incorporate the product into your diet.

Drink mass gainer after a workout. Taking a mass gainer after your workout can help with muscle repair. Drink the shake approximately 30 minutes after you exercise for the best results.

Common Weight Gainer Shake Review: Cytogainer, Real Gains, Serious Mass, Muscle Juice My thoughts on some common weight gainers that are high in carbs as well as Muscle Milk All have been made in a shaker cup, usually with milk. Orite Mateys just a quick review on serious Gainz a weight gainer which cost 20 pound on amazon. Serious Mass has 100 percent or more of the daily value of 17 nutrients, while Super Mass Gainer has about 50 percent to 100 percent of 15 nutrients. By comparison, Real Gains only lists 4 nutrients, ranging from 7 percent to 35 percent of the daily value and Pro Gainer has 20 percent to 50 percent of 22 vitamins and minerals. Muscle Milk Gainer Protein Powder, Vanilla Crème, 32g Protein, 5 Pound. by Muscle Milk. “Great for weight gain!” by Cory.

Gained at least 5-10 pounds using this through a 2 week span. Tastes prettty good just like any protein shake. If you are trying to gain weight use this and if your trying to lose weight don’t. Serious gainz from the bulk protein company is a lean mass gainer, designed for those training to add real, lean muscle to their physique.

Packed with high quality time released protein powder, serious gains has a huge 30 grams of elite quality protein and 468 calories per serving, along side 468 muscle supporting calories.

List of related literature:

Gaining muscle requires 25 to 30 calories per pound of body weight per day.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

To ensure an adequate supply of protein in your diet, eat a small serving of protein at each meal and include a bit of protein (such as a few nuts or a small piece of cheese) with each snack, for a total of approximately 8 to 10 ounces of protein daily.

“User's Guide to Nutritional Supplements” by Jack Challem
from User’s Guide to Nutritional Supplements
by Jack Challem
Basic Health Publications, Incorporated, 2003

I’ve seen people take whey protein shakes 4‐5 times a day with the stupid belief that the more

“Eat Smart Move More Sleep Right” by Luke Coutinho
from Eat Smart Move More Sleep Right
by Luke Coutinho
Leadstart Publishing Pvt Limited, 2011

Although protein intake above recommended levels does not improve muscle growth, protein supplements may help athletes meet protein requirements when their dietary protein intake is inadequate.

“Nutrition” by Paul M. Insel, Don Ross, Kimberley McMahon, Melissa Bernstein
from Nutrition
by Paul M. Insel, Don Ross, et. al.
Jones & Bartlett Learning, 2016

Lifting weights three times a week will stimulate the muscles to enlarge and adding snacks such as milkshakes and peanut butter sandwiches will provide the energy and protein needed to support muscle growth (see Chapter 13).

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

• To gain or maintain muscle, you should get at least one gram of protein per pound of body weight per day.

“The Professional Wrestlers' Workout & Instructional Guide” by Harley Race, Ricky Steamboat, Les Thatcher, Alex Marvez, Jim Ross
from The Professional Wrestlers’ Workout & Instructional Guide
by Harley Race, Ricky Steamboat, et. al.
Sports Publishing, LLC, 2005

Protein Supplements Training for muscle mass requires more than just hard work, it requires protein, as much as 1 gram per pound body weight per day for some individuals, but as you may discover, obtaining enough protein without consuming too much fat is often a problem.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

But in general I recommend not to do protein shakes or smoothies.

“Complete Keto: A Guide to Transforming Your Body and Your Mind for Life” by Drew Manning
from Complete Keto: A Guide to Transforming Your Body and Your Mind for Life
by Drew Manning
Hay House, 2019

Another great method is to balance three whole-food meals with two or three protein shakes or bars.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

For months I spent most of my earnings on food and vitamins and protein tablets designed to build muscle mass.

“Total Recall” by Arnold Schwarzenegger
from Total Recall
by Arnold Schwarzenegger
Simon & Schuster UK, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I’m 6”0 154 pounds do you think I can reach 180 pounds within 2 years of working out continuously and a heafty bulk let me know please?

  • Bhai meny 1 suplement mangwaya ha wait gain krny k liy. Us py koe nam wgara ni likha hoa. Ap bta sakty hn wo kis time istmal krna ha. Garm dodh k sath ya shakh k sath. Wo supplemeent dano wala ha choty choty dany hn

  • Good video as usual thanks. I have got another source that inspired me alot. The mindset is not far different but something there could help https://youtu.be/xakzfzO_Z-4

  • Hi Jeff, thanks for this video. I love how you simplify everything. One question, I’ve been working out for years but never considered any supplements other than Protein. I just started taking creatine, couple weeks ago. I am on just 5 gram a day. I usually take it post workout, then I take the protein smoothie. Would you recommend taking creatine, on the day I don’t go to the gym as well? Thank you ����

  • Thx, Bully. Any pointers on pull-ups after pelvic surgeries? The elastics are ok. Just can’t seem to get it to next level. And yes, I see ya nips. ��

  • Chitro me se pankha…�������������������������� * fr fr fr fr fr fr fr fr fr fr fr fr fr fr fr fr fr fr fr fr* �������������������������� ������������

  • I’m weighting 52 kg and i’m quite tall, I always struggle to eat alot of food. i started to take some vitamins a week ago and today i oredered some whey protein and a blender so this video is great. I’m about to go on a gaining spree! Wish me luck! Any other recepies reccomandations for gaining are welcomed. Thank you!

  • I never used to get belly fat but girl… that serious mass really went to my stomach and arms and im trying to burn it off by working out but stomach fat is stubborn ����‍♀️

  • 3:18 scale states you’re one 177.5, but you state you’re about 165 and you add a caption which states you’re 166
    5:46 scale states you’re 183.5, you state you were 176 before drinking it and you say “I think that’s like 4 or 5 pounds”. But [183.5 176 = 7.5].

    So who do we believe? The scale? You? Or the captions?

  • Be careful dood..! Your body is only able to absorb 30gr of proteins every 2-3 hours, where that excess protein go, it turn into poison or fat at least..and it is very hard on kidneys be careful bro. You only have one pair kidneys!

  • i just started your program and took my day 1 picture a few days ago, I can’t wait to see my 30, 60, and 90 progress pictures! Thank you so much for everything you do and changing my life!

  • Sir jaise mujhe throat infection hai..mai milk shake nhi pee sakta..sir mai milk ki jagh kya use kru protien shake bnaane k liye..jis se mera weight gain hota rahe

  • No way this is 1239 Kcal. And it probably has 0ver 700 000 Calories not 1239… I’m so confused. Anyone fact check this for me please, these fitness youtubers seem to be lying HARD.

  • You only get organic on vegs & fruits that you dont have to peel to kill the pesticde. That I use lean body have 40grams of protein

  • Guys, I weight 80 kg now, I’ve been losing weight from 85 kg since last month(when I started to work out every day for 30 min with Bully!) Now I want to know which protein shake is better for me to lose more weight and good for growing muscles!!! Please help!!

  • I easily lose weight even without workouts,am trying to gain weight and yes, I have gained that weight but I don’t know how to maintain it. How did you do that?

  • If you are fat (yes happens to us skinny dudes that couldn’t gain a lb) you can get instant bang by getting swoll. If you got the gut or the moobs, traps, chest, lats, and shoulders growth quick displaced some of that droop and the appearance will rapidly shift. I think creatine or T supplements can get you there faster. Meanwhile, work on the diet and eat more greens, first. Maybe loose the carbs and adopt intermittent fasting.

    The goal in improvement of appearance quick improve does motivational wonders

  • I would love a video explaining who should be taking what supplements and why. I’m on a health journey and have changed many things including my nutrition, sleep, and workout routine but I’m still pretty much clueless about supplementation. Currently I supplement with a variety of vitamins and minerals + fish/krill oil and turmeric. Thank you for all of your great content!!

  • So did you make that whole thing every night and drink all of it before bed????? Cause idk if I could drink that whole thing every night or did you drink it throughout the day?

  • I have been drinking this shake every night for over a year now. Here is everything you should know:

    -I gained about 27 pounds (couldn’t put weight on prior to this)
    -Use Universal Gains protein for extra calories and high quality protein
    -Add honey if you don’t like peanut butter
    -Use 1-minute oats instead of steel cut. Trust me
    -Blend the oats with a little bit of water prior to putting the rest of the ingredients in
    -Dark chocolate almond/cashew milk is the way to go for me

    Big thanks to this bro for uploading. Helped me tremendously.

  • This video has good information, but I am confused about the best diet plan which i should work with, only because I have never taken any. Anybody tried using the Custokebon Secrets? I’ve noticed many people talk about great things about Custokebon Secrets.

  • I drank this 2 times a day and ate a bowl of oats also ate 3000 calories a day with creatine and I gain muscle in just a couple weeks I highly recommend


  • what is the purpose of weighing yourself after a meal, that’s stupid. Drink 2 liters of water and weigh yourself, wow you weigh 2 kilos more

  • I want to start taking Apetamin and serious mass to gain weight but I can’t afford to depend on them to gain/ maintain my weight. When you stopped taking the products how did you maintain your weight?

  • Height: 5,3
    Football position: running back
    Metabolism: VERY HIGH
    Money: none

  • This is exactly what I was looking for. I was tired of listening to all these meat head facts about gaining weight. Just make it simple ������

  • Why the majority do not mention the fact that vitamins and minerals are fundamental to earn muscle mass and to muscle development? They only highlight protein, carbs and calories.

  • Creatine mono makes me hold a lot of water. Once off it a week or so I get my hard defined look again. Didn’t seem to hold much water with creatine ethyl ester though… Not sure if that stuff is still around…

  • If I use regular 1 or 2% milk it won’t make a difference from the soy right? You only drink the soy because you lactose in tolerant. The soy doesn’t have any crucial benefits right?

  • I watched this video before starting. I thought I had it all figured out until the hormones started fighting each other. My breakout was nasty… And still is because I have determined that I would finish the bowl I bought and concentrate on my skin later ��

  • I’m diagnosis by gastritis and I’m so skinny 5’7 and 45kg. I wanna to gain weight, can I use serious mass gainer if I can then when and how plz help me I’m beginner

  • Im thinking about getting the serious mass. Ive heard good things about it. I tried muscle milk but girl that one was disgusting. No matter what i mixed in it was just nasty.

  • When I’m off supplements, I keep imagining myself missing something. And when I’m on supplementation, I feel like I shouldn’t. Meanwhile all I take is creatine. Thank you Jeff for making me feel good again. I workout twice a day (moderate/high intensity) 5-6times a day.

  • Everyone should be taking creatine daily in my opinion, working out or not,its made a world of difference in my abilities! Just saying and if you are working out it’s even better!

  • I am doing home workout without equipment about 45 minutes everyday to loose fat which is about 25% in my body. If I take protein and creatine, would this help me to gain muscle while loosing fat?

  • im 15 and currently 90 pounds and 5 foot im super small and started weight lifting 30 days ago. im researching calorie surplus and compound exercises so i have a sturdy start to my transformation journey, ive recently started my own nutrition plan where i am eating 8 meals and 6 snacks a day along with 2 half an hour workouts, and 15 minutes cardio at the end of the day. i am trying to go to sleep at 10:30 and waking at 7:00. i need help and advise anyone with anything please help

  • Creatine raises the risk for heart disease, cancer, liver damage, and stroke. It can also cause testicular shrinkage and breast enlargement in men. No thanks I’ll stick to tuna and eat in moderation.

  • Kudos for the Video clip! Sorry for chiming in, I am interested in your thoughts. Have you ever tried Chireetler Muscle Array Rule (just google it)? It is a smashing one of a kind product for learning how to get ripped abs without the normal expense. Ive heard some extraordinary things about it and my BF after a lifetime of fighting got great results with it.

  • I’ve been cutting my Weight for a year now and now I’m ready to go to that next level of putting the weight back on with a new diet new work outs and now finally starting supplements I tried taking supplements when I didn’t care to work out thinking it would run it’s corse but that is false get a work out planed and in place and a good nutritional diet then after that then start taking it

  • I am a hard gainer. When ever I take a gainer I get weight but after few months I get back to the same physique. Is it possible to gain lean muscle in a short span of time? Is it possible to use whey protein and weight gainer together?

  • Im just starting out but mine is just like you said. I take them and they push me to make myself to watch what i eat and to work out because if i dont its just a waste a d i dont like losing money

  • Tremendous as always Jeff. Many thanks. Congrats on your twins! Best to you and your family! Fatherhood is of of life’s greatest privileges. Enjoy Sir!

  • I like your style of explaining and let both scientific and personal experience be part of the topic being discussed. Keep up the great work!

  • HI Jeff my name is Ankit i have just started my fitness journey. Im big fan your Athlean x video i try to follow some of them also. Can u make a video on which exercise plan should beginner follow to make a base and then jump on to advance level and one Checklist video for people who are beginning there fitness journey.

  • Good video as usual thanks. I have got another source that inspired me alot. The mindset is not far different but something there could help https://youtu.be/xakzfzO_Z-4

  • I have been taking turmeric with patented black pepper, bioperine. It is organic and has helped me increase my metabolism and weight loss. I’m so happy. Here is the link for those asking YellowHaldi .com Stay healthy!

  • I’m one of those people who don’t get a fat stomach no matter what I got that good genes having a phat ass runs in my family and I got it too and I’ve been told that I have an athletic built body and I’m always asked if I work out or if I play any sports because my body is nicely sculpted but my lazy ass ain’t never did none of that but I just want to be thicker than I am rn I currently weigh 126lbs but my ideal weight is 148-150 I’m starting my apetamin journey late summer can wait to see my booty much bigger than it already is. Best of luck to everyone on their weight gain journey��

  • Yo this is not bad, about 2 months ago i had 37 kg, and i ve been drinking this almost every day and now i am 41 kg, btw i added some avocado and it tastes amazing

  • Bro your stil a kid,you dont stop growing til in your early 20’s,ur kids don’t worry about counting calories,eat anything you want and workout,,look at this guy talking about,im doing a bulk phase,,ardardardyee,,come on u gotta stop u look like you never even worked out before

  • This video was so helpful ��. Since I’m lactose-intolerant can I use water.. Would it make a difference in my benefit to gain weight (also with eating throughout the day) I know it may taste a bit different.

  • You asked what the viewers want to see:
    Not just ‘man to man’ talks. Do you not train female athletes? Why not make strength training & fat loss videos ‘man to woman’ talks.��

  • “Where are you getting your glucosamine from?”
    I get mine from home made beef bone broth. Where do you think the glucosamine in your supplement comes from?

  • uhm, i’d be intrested in creatine effects in people who don’t consume meats.
    have not eaten any meat since i was 5 and my last more serious workout era, i took creatine and it really helped me focus on the workouts and got them to a better length, also seemed to boost recovery by alot.

  • Been working out and lifting weights for about 3 months now… I went from 270 lbs to about 257 with actual muscle gain! I’m so proud of this and I’m only gonna get better! Thanks for these guides, I think I’m finally ready for supplements.

  • Patented bioperine with turmeric from YellowHaldi .com has changed my life. Feel so great to have organically increased my metabolism. Wishing you happy health.

  • For high quality protein powders and supplements I highly recommend MY PROTEIN
    Click on the link below, use code iKNOWSUNNY to get 25% to 40% off!!


  • I love Jeff’s videos. I like many people have a busy life. Wife, kids, full time job, ect. I have limited time to train so I have to make it count. But just for an example, by following Jeffs advice, my bench has gone from 165 x 8 to 225 x 8 in a little over a year. And I only get about 40 to 45 min every 2 to 3 days at the gym. But I bust my ass while I’m there. Like he’s said in other videos, the one of the biggest factors in your progress is intensity and effort. Lift with a purpose. Thanks Jeff.

  • I’m a huge fan of your training knowledge…….. keep going and make us more aware about the training procedures and muscular anatomy

  • Hi, have you thought about this diet plan called the Custokebon Secrets? My buddy says it helps people lost plenty of weight. Is that possible? I also read many excellent review relating to this diet plan. Thoughts?

  • Bhaii thodi saas lelo or slow bolo kahi bhi nahi bhaag rahe he humm.. maherbani karlo slow bolo ye subscriber pr asar karega.. i hope samjoge aap

  • Hiya sister..!that was very helpful!!,thank you very for that…sister I have just joined gym is been almost three months now..i bought a protein and I haven’t used it yet,the first protein I’m going to take..I have a 2 question which is, if I have a breakfast and then take a one scoop protein with water before I go to gym..??? 2 questions is,,after the gym if I have medium meal etc, rice,chicken curry,then just another scoop of protein shake, is that going to be okay..?????please let me know sister..!?thanks

  • Does anyone know or have a link to something that explains how to work out so that u gain weight in the right areas? Or atleast as much as u can control

  • Bro I’ve taken this once a day for the last month on top of a calorie intake of 3000 as I’m trying to gain weight from 60kg to 66kg by December 31st and I’m already up to 63! Thank you bro keep up the good work����

  • Me indian navy me hu, Meri age 25 hai, height 5’6 or weight 43kg. Mujhse jyada kisko hogi jarurt weight gainer ki. Kuch btau mujhe khana jyada khane k alawa jo me apne duties k bich rehke weight gain kr saku, sch btau to ab sapne dekhna band kr dia hai mene weight gaining k. Reply thanks

  • This guy is awesome. He’s all about realistic building on all levels, love his videos. I love to lift but started out as a skinny geek too.

  • Sunny bhai ALLAH ap ko khush rakhy.. My question is k kya cutting body k sath six packs k sath body bulk mein ho sakti hai body clear kar bulk mein karni hai kesy karni hai ap bata do plzzz…

  • Bruh I feel like this is just gonna make me gain tummy fat instead of mass cuz I’m skinny someone lemme know if I’m thinking wrong.

  • Bhai main bachpan se skinny hu agar main gym jau to 5-6 mahine me kuch asar dikhega kya? Log bolte hain kuch nhi hoga tera physique hi esa hai… Plz tell

  • Heyy girl, just watched your video and I have some questions. I really badly want to start taking those shakes but I’m afraid to break out a lot, did you break out like a lot or was it a far amount? How long do I have to take those shakes to see results if I were to take a full 1900 calorie shake. If I were to take really good care of my skin would I break out a lot? And how much pounds did you gain taking these shakes?

  • 1st of all. Yaar veer j hun bhuk he ni lagdi������ 2 roti kha k lagda bhot kha lea.. fir pura din kida khawe insaan, meri a problem aa.. please reply ki kr skde bhuk lai ��

  • There’s a new brand coming out, called Muscle Diamonds, apparently it’s a supplement brand for women. It’s black female owned so I really want to support the business. I clicked on the website, but looks like it is still under-construction. I hope you do a review on it. During this quarantined, I started researching Supplements for women. I can’t find pricing or anything on the product. HELP!

  • I am 17 years old 6ft tall weighing at 215 pounds. I have muscle mass on my arms. Not fat but I eat a lot of natural foods and only drink water at dinner, once in a while I splurge.

  • pehle mai tumhe aacha knowledgeable sajta tha phir maine ye video dekhi ab mai esa ni sochta..u should complety say no to mass gainer or fat burner supplements

  • Whatever is synthetic is bad for the human organism, therefore creatine is bad for you. See the possible side effects and see if you are happy with that. I bought a bag of creatine, took it for 2 days and noticed some unexpected changes the way I felt, then googled the side effects and threw it to the trash bin where it belongs.

  • “protein shakes for weight gain men” in the search bar and literally I can’t find anything as detailed as this one for a simple protein shake to get the protein + calories in.. Thank you Bully

  • What happened to your body when you stop? ���� // what if you get the results you want and don’t work no more? What’s going to happen??

    It is an incredibly safe and healthy product, and the results are way quicker than any other supplement out there!

  • loved this video, and your hair looks awesome i am on a journey to weight gain, what kind of workouts can you do at home? thanks

  • What he listed in the video:

    1/2 cup of Oats (150g)
    2 tbsp of Chocolate Chips (80g)
    1 Banana (105g)
    Baby Spinach (4g)
    2 tbsp Peanut Butter (190g)
    1 tbsp of Raw Organic Honey (60g)
    1 scoop of Whey Protein Powder (120g)
    2 cups of High Protein Organic Milk (360g)
    Total calories: 1,069g

    The Whey Protien is optional, so subtract that and 1/2 cup of milk and it will total 859g.

    It looks like he did 2 tbsp of honey instead of 1 so +60g is 1,129g in total of what he made.

  • Guys. lost a ton of fat does not need to be hard (I used to feel it did). I will give you some tips now. Look for a popular lose weight method called Custokebon Secrets (google it). Thanks to it I’ve lost tons of fat. I shouldn’t even be talking about it cause I don’t want a bunch of other guys out there running exactly the same game but whatever. I’m just simply in a great mood today and so I’ll share the wealth lol.

  • Thanks a lot Miss for your knowledge sharing.. I just bought a isagenix product to lose weight. Your advices might be good for me, I’ll use it.. Chill ����

  • What did you end up doing since you stopped taking this? What did you replace them with for you to continue your journey? I get hormonal acne due to whey and dairy so just when i thought I wanted to try this, when you mentioned the acne I was like whoa! Tips?

  • bro ONE protein shake won’t make you gain four pounds�������������� it doesn’t matter how much calories are in it�� it will definitely help in the long run but don’t make it seems like you just drank four pounds of liquid when you didn’t

  • This works trust this dude. I started at 120lbs and started doing the protein shake and working out a good amout of times daily and i gained 40 pounds in 2 months and 1/2. It works!!! You have to eat other foods to gain calories but most of my calories where from the protein shake in total my calories were 3,500-4,000 cals.

  • Hey I started working out recently to get muscle and strength. I’m 5’8, 190lbs and would want to get down to 175. Ive started eating once a day and take 3 scoops of protein shake after my workout. Would you recommend that for me to gain muscle and loose weight at the same time?

  • we should buy genuine supplements for authentic bodybuilding so HealthXP are serving best offers on authentic mass gainer https://healthxp.in/supplements/sports-nutrition/mass-gainers/ @ low-cost

  • Bhai weight gain nhi ho rha hai mera…mera age 26 hai..aur height 173 hai…mera weight 52 hai…aur mai weight ko 65krna hai…ky mai ise le skta hai… serious mass… please suggestion bro

  • ikbal bhai…main ghr pr hi 30 min. Ka workout krta hun..or fir uske baad zenith ka gainer leta hun….m bs yehi chahta hun ki mera weight increase ho mujhe muscles build se mtlb nhi…bs thoda sa fat gain hojaaye!!!Btaao ki ye sahi hai kya brother!!???��