Fitness and body query

whatausername

Hi guys, ok just a need some advice,

Im a 22 male and have a body fat count of 7% im six one and just shy of 13 st. Im an avid gym goer and i seem to have plateaued at this. im curling 20 kg each arm at 12 reps-four sets. The z bar is 45 close hauled( ie elbows in tight)
i bench 72 kg free weight(38 kg dumbells x 2) same reps as above, and this gets angled up and weight reduces to a min of 26 kg vertical press. i have sit up etc and maintain a solid core.dead weight and legs come in at around 70 per leg to 100kg depending on excercises, triceps are in the range of 30kg plus.same set up as above i eat well 90 % of the time with a few stray unhealthy meals, consumption is regular and protein is kept higher than average, not sure what my body weight to protien consumpion is in figures unfortunately.

Now my query is i want to bulk up more and quick enough. Iam willing to go on some supplements to aid this, and would prefer tablet forms if at all possible

so basically some advice on this, any work out plans that have worked or supplements that have aided you!

Thanks in advance guys for the help!

Kev M

Have a read through the diet stickies.
In short, eat more food.

Transform

agreed eat way more and start working your legs harder i.e. squats, deadlifts etc

to be honest for your weight and height your lifts are a little on the light side e.g. i have guys that are 11-12stone lifting more than you and at about the same age.

Lift heavier and for less reps and on a final point when you are listing your best lifts posting what you can bicep curl is never really impressive IMO (others may disagree) -i would prefer you to list what you can do on pull ups with added weight (farrrr more impressive!)