Praya

You have some DBs? If you want to hit your shoulders you can add in front and lateral delt raises. Just do not go too heavy on them or you will bring your back into the lift. Also, going to heavy could lead to Rotator Cuff injuries. You could also do shoulder press with your DBs/BBs

From what I see, everyone is talking about how your diet is not important. The diet is the MOST important part of gaining mass. You should be eating 5-6 small meals a day instead of 3 large ones. This will keep the metabolism going and keep you from binging because you won't be as hungry. Some of you have suggest that he take 1g protein/bodyweight. That sounds about right, ~1-1.5g protein/bodyweight. Doing alot of pushups/situps won't gain mass well. This will make your muscles have more endurance, but will not result in a dramatic size increase. Instead of situps, why don't you add in leg raises and other variations? Also, you can try doing incline pushups. Your current routine will only build abs/pecs/triceps. This can lead to an unproportianal body. You are forgetting all your leg muscles, biceps, traps, delts, and your back. The reason machines do not evenly build muscle is because they isolate specific muscles. They are not compound lifts. So inexperienced lifters do only certain machines and forget muscle groups, thus attaining out of proportional bodies. I agree with your advice on dumbells/barbells. This will build muscle much faster than pushups/situps. You can also hit ALL muscle groups using a set of DBs/BBs. Supplements are an important tool for bodybuilding if used correctly. You are saying that taking more protein in the form of a supplement is pointless? The Whey Protein Powder is a basic supplement that every lifter needs. They are not taking it to gain more protein. They take it because the proteins in it have quick reacting enzymes that stimulate muscle growth. It is optimal to take this right after working out because the fast acting enzymes of the whey help to repair/build new muscle. I do agree with you that you should not binge on protein. All you need is ~1g-1.5g protein/lb bodyweight to grow. Anything else is overdoing it and will not be good for you. Those supplements which you refer to are the ones he SHOULD NOT be using. Not all supplements are as bad as that. I have a 5lb box of whey protein downstairs. It is a weight gaining supplement. There is ~2g of fat per serving. (No saturated fat). There are 5g of carbs per serving. Don't make assumptions that all weight gainers are bad for you.

Whey Protein is best just after doing your workout. It is a very fast digesting protein, so it is best to take it just after working out to rebuild the muscles. If you want to gain weight/muscle, then you need to eat. It is not all about adding in 1 protein shake and hoping to gain weight. You need to eat alot of hi-protein foods. If you start creatine, please make sure you are using it properly. You will need to drink a TON of water if you start it. Do not forget to drink alot of water, as your body will be needing it.

I used to play PSO for GameCube. I was purely offline so that probably ruined the game a little. Anyways, I had a LV 123 HUCast, LV 119 RAMar, and a LV 118 FOnewearl. The game was alot of fun, especially hunting rares. I might just have to get PSO BB.