From the question I asked yesterday ie

Im a 28 yr old guy Im 6ft and 10 stone I never rise much above 10 stone, I can eat what I want and never put any weight on.

Im a binman so do alot of walking/running each day.

Im thinking about applying for the fire service so want to bulk up what I want to know is:

Whats the best supplement to put on weight
I have access to a home multi-gym but dont know what excercise to do and how many???
So guess Im asking for a good diets and good supplements and a good route to bulk up.

Please please please help

I took down the diet and the routine looks great!!

went shopping today got the food I need ordered my protein drink and creatine off net.

Just want to know do you think using a large multi-gym to start with till I put on abit of weight before I go to proper gym is good idea or am I just wasting my time??
Have the use of large multi-gym if I want it.

Eat every 2hrs 30mins, Good sources of protein is tuna,chicken,turkey
Since you want to bulk you could supplement if a whey protein like real gains. plenty of good stuff in those to help,
Remember supplements are what they are. to supplement your diet. Diet is 70% of your life to getting to these goals you want.

So say 8:00 id have 50g oats and 3 scrambled eggs
Then the next meal is half 10, a protein shake and a apple
And since your a binman,will you be able to carry a few protein shakes with you? nice and easy source of protein.
Carbs will help you bulk,sadly how many you eat of those i cant help, I came from the differnt side of the scale on my journey.

But with working out.Id workout 5 times a week. Work on two body parts a day.. ie chest and arms,,back and triceps.. legs on there own and also shoulders with say abs.

You want to start off with 3 exercies per body part,..

Chest ie

Bench press, warm up weight to 12 reps
then 4 sets of a good weight to 10 reps. you shouldnt be able to do 10 10 10 10, if so thats too easy, i like to see my self doing around 10 10 8 7 or so as an example
then incline bench press then flys,or a differnt verison of press. ie dumbells or bar.

I cant say my workout as every one's workout will be differnt to there goals. But you can get the basics .
After a month or so and your feeling good. Then add the 4th exercise to your workout.And remember to stretch before and after,,too many noobs anoy me not doing so!! grrr..
30mins before working out consume a protein shake with milk,straight after take another with water. try eat a good balanced meal within the hour of finishing.

How good is this home gym of yours? if its got eveything you need then use it,i dout it will so id join a gym.but all depends what you got!

any more info you need lemme know. and try to stick to one post and just reply to it hehe