Need tips on putting on more muscle.

[tesacnx]

Does any1 know any efficient methods on putting on more muscle? Been training for over a year and trying to get in some protein every day. I take omega 3. Magnesium. Zinc. Selen. Vitamin d3. Vitamin k-2. Vitamin c and creatine (been kinda bad on remembering to take it). Are there any other ways to put on more mass without taking gear?

 

[tesacnx]

Bump

 

[tesacnx]

BUMP

 

[tesacnx]

Ok fk it if I would take gear what should I start with. And would I regret it in 10 years

 

[tesacnx]

Bump