I’m currently 15 years old and I weigh 185 pounds I lift four times a week to train for football, I really enjoy lifting and am looking for a legitimate nutrition guide that I could strictly follow to have great muscle gains. I currently take the supplement NO2 overdrive from my local convenience store if you have any supplement tips please include them too.
With just a month and a half of heavy lifting I have gained 15 pounds and 30 pounds on bench, 25 pounds on my power clean, and 35 pounds on my squat.
As for supplements, most of them are a waste of money. You could probably benefit from post workout shakes. Other than that, just eat well, rest up and train hard. From the sounds of things you’re already on the right path.
I’ll try to not over-complicate anything (as overthinking is a huge downfall at the beginning stage), but:
Eat enough calories, Eat enough protein/carbs/fats for your goals (at this point the latter 2 shouldn’t be too critical to count) and eat healthy, if the food isn’t healthy, don’t eat it. (Simple enough?)
As for supplementation, there are ‘Health’ supplements which many recommend everyone take (Fish Oil, Vitamin D). And for muscle-building supplements, just workout nutrition (Pre and Post) should work great for now, a protein (whey) and a sugar should suit your needs here, no need to buy overpriced mixes if you don’t want to.
And vegetables, learn to love to eat them. They’re pretty much the only thing in existence that EVERYONE says are good, and the sooner you actually want to eat a bunch of them, the better.
Edit: Just looked at NO2 Overdive, I haven’t heard much good stuff about that company, and that product would not be a necessity IMO, maybe if you need some stimulation to get to the gym, but I doubt it will do anything for your goals. You could just have an energy drink with whey to get a decent protein/sugar/stimulation stack.
silverhydra gave good advice but i will add/reiterate some:
Make sure you eat enough!!! (Meat/eggs/nuts/fruits/veggies/etc=good, pizza/pop/twinkies/etc=bad)
As far as supplements go, I’m assuming since you are 15 that you don’t have a lot of money to throw around on supplements, so I would stick to the tried and proven basics:
A good multivitamin (this is more important if you arent eating enough fruits and veggies)
Peri-Workout Nutrition: (whey and gatorade is probably your best bet, you can buy both in bulk from sams club or costco for cheap) I would mix one scoop of protein (which will be a little more than 20g) with enough gatorade powder that there is twice as many carbs as protein. drink one of these before you workout and another one during, then eat some solid food after (a pb&j is a good choice here). make sure to think about which flavor protein you get, since you are going to be mixing it with gatorade chocolate probably isnt a wise choice.
If you have any questions, let me know. You are on the right track, keep working hard and you will see great gains. Best of luck