supplements are garbage. just buy a good protein powder and plenty of milk, then lift
your spendin to much money bra.
supplements have their place, but only after a certain point
also (personal opinon. i may be dragged out and shot for saying this) but i think p.t’s are a waste of money, unless its sport directed, you could get a great program from here, made by people with more experiance in body building than your trainer
Putting on size doesnt really have to be such a science at such a young small age.
Get adequate protein, carbs and fats from mostly clean sources. If your not gaining weight, add more. If your getting fat, change the nutrient breakdown. If your still getting fat reduce the calories.
Lift about EOD and get plenty of sleep and rest.
hah… im gonna disagree slightly with what some ppl have said… those supps are not necessary but i think they will help… just save using them until uve hit a plateau… which i really doubt u have hit if u were eating enough
for now just try to eat between 3-4500 cal a day… with a large part of the calories coming in the morning… and a bunch of carbs and protein as soon after ur workout as possible… basically the two hours following ur workout u should be eating like a horse
1st hour (simple carbs and protein) → Surge will do the trick if u dont have time to mix up a shake with regular whey and some fruit…
heres what i do… make a shake with lots of blueberries and stawberries, or bananas, add 60 grams whey protein, 1 serving a fruit flavored yogurt (which has zero fat) … the sugar in dairy products has a high insuligenic index which means ull get the desired effects of the carbs in the yogurt
i basically put enough stuff in there to fill up the blender… i then drink this over the course of the next 45min to an hour…
in the second hour i eat whatever i want(but all clean food) and i eat alot of it… i also take ~1000mg of omega 3’s
a good example would be a bunch of lean beef, mixed raw vegetables (broccoli spinach and some bell peppers) and maybe some cashews or walnuts
in my opinion the supps u should be on are a goood why protein… grow works
fish oil ( as i think pretty much everyone should be using these … walnuts however are also a very good and easy to consume source of omega 3’s)
and creatine… it will immediately add weight and work capacity and it is very cheap
save the spike and surge till u get more advanced and ur progress slows
yes dips and dealifts are very compound and will certainly add mass
ur problem isn’t in ur exercise selection though… its most likely in ur diet
if ur not gaining weight than ur not eatin enough period… it will take time as another poster said to experiment and see what amount of food allow u to gain muscle without gaining much fat
should i just be taking straight creatine in my shakes or should i be getting one with added dextrose or sugar?
straight creatine is fine
the dextrose and malto in Surge are to help spike insulin… but at this point i dont think its a big deal to be really concerned with this
is there anything else i should be taking?
[quote]dhuffma wrote:
is there anything else i should be taking? [/quote]
Yes, food
there are very much 3 schools to weight training,
natural
pro supplement
pro steriod.
but all start with good eating,
like its been said,
eat, eat eat,
you will gain, then you’ll get fat
stop eating when you get fat
ie, the cycle of cutting and bulking