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Hey guys. I lift 3 times a week. Cardio 3 times a week. I have a 6 pack. I would like to bulk up just a little more and increase my bench one rep max. I eat lots of protein. My only supplement is simple protein mix 20-30g of protein per serving that I take after workout.

When I was 17, I actually weighed 145lb but I had a gut. I drank soda back then but not anymore. When I was 18, I started doing more cardio and legs, and I slimmed way down to 125lbs and got a six pack. I quickly got to 133lbs probably from muscle, later peaked at 135lbs and averaged 132lbs ever since. One of the things i wanna do is increase my bench one rep max. But I don’t feel like it can increase without increasing bodyweight which I cant do. I am reluctant to use supplements called Weight Gainer and similar things because I’m worried they will give me a gut. Any advice to gain muscle weight in a healthy way and not use creatine? I’ve been 132lbs for over a year. Thanks!
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