Getting bigger - need help with nutrition/supplements

Hey,

I'm looking to get more muscle and the motivation is definately there but I think I'm currently limiting the results by not having proper nutrition/supplements. Right now I don't really have a nutrition plan I just eat whatever gets cooked for dinner, at college I usually eat around 6 sandwhiches/breads(?) with ham or cheese and some other stuff. After a workout I usually eat a banana and in the morning I eat a bowl with 300 ml milk and muesli with nuts/chocolate.

No supplements right now so I need advice for that I was thinking about dextrose/creatine but I'm not sure.

Current stats:
1 meter 98 / 6 feet 5
87,5 kg / 190 pounds

Goal physique would be around
http://www.youtube.com/watch?v=-AjmJZMRj3s
Can't find much videos/people around the same height as me, pretty coincidal he also calls himself JJ lol.

Anyways, I'm not only looking to gain muscle purely for the looks but also for basketball.

To get an idea of my current physique



Around 12% bodyfat I think? Not sure. That guy in the video is 109kg and I'm aiming for around 100 kg with 15% or less bodyfat.

Should be living on my own somewhere this schoolyear, in February people can quit their study's and get 50% of their tuition back. So I'm hoping some nice appartments are going to be freed up by then. Once I live on my own I will also make my own dinners so if there is any advice let me know.

Post got pretty long but I hope there will be some good advice. I think the main thing that is limiting my muscle growth / slowing it down is my nutrition.

 

whey protein at 1,2g/kg
some BCAA before workouts,


otherwise you dont need any other supplements.

 

Make sure you hit your macros + surplus every day. What kind of dunks are you throwing down? =D

 

less ham and cheese and more chicken

 

It'd take you half an hour to make a diet of your own if you have the knowledge tbh. Or I could make a custom one for you if you could offer some kind of payment hehe

 

BCAA seems to be mainly for cutting while I'm looking to increase my strength and most likely increasing my bf% in the process? But thanks for the information, but I need some more details when I should take those stuff if I decide to buy it.

About macros, is this anything decent? http://www.muscleclass.com/259/bodybuilding-macros/
I can dunk but I haven't trained properly in the last few months. I got a severe knee injury during a match.. Someone hit my knee with his knee with full force when I was going for the rebound. It did hurt but I didn't think it would be that bad while I was still in the air.

When hitting the ground I pretty much collapsed through my knee. Couldn't walk properly for 3 days. Visited a hospital once but they didn't find anything broken or something. Other doctor didn't find anything either but suggested going to the physiotherapist. It helped but even now my knee isn't 100% stable.

My final exams were coming up so I decided to quit basketball as I didn't want to fail my exams because I couldn't study properly because of knee problems or something. It was near the end of the matches anyways. Currently not playing basketball as I turn 19 on 29 December. Basketball counts with years so I'm born in 1993 -> above 18 in 2012 so I would go to the male team instead of U18 (16-18 years).

If I would've gone to the male team I would've been put in the 2nd team as our first team is pretty insane winning like 85% of the matches. When I move out of house to the city where my college is at I'll join a basketball club again. Hope everything goes well with my knee. Since I stopped I focused more on fitness. Went 1 time a week first and upped that to two times, since summer I'm going 3 times nearly every week.

Pretty long story lol.

Might do.

Well I don't have the knowledge otherwise I would've made one. There are hundreds of examples but I haven't found many yet of people around my age with the same height (18 years old).

 

u mix ur whey with water or w/e and i take my shakes twice a day

once in the morning and once after workout.

can also mix ur whey with oats or w/e

 

I could easily make you one for lean bulking and follow it up based on how your body reacts to it. If you're interested just PM me

 

I myself do a lot of workout, and I have a really great plan.
If you want to know more, hit me up with a PM.