Teen about to start his first bulk, give me your advice.
Starting my first bulk today, have been working out for 9 months, also been eating over maintance for 6 months (Not been serious enough and added to much fat) then i did 3 months with more serious diet to cut down from 20 body fat to 14-15 bodyfat., im 16 years old, weight 168 pounds, 5"7 with 14 bodyfat. Just decided to go for my dream and my dream body and take food and training to the next level, my goal is to get big, here is my diet:
Will aim for 0.5 pounds a week.
------ Breakfast: -------
100 grams of oatmeal
Whey protein shake
skim milk 4 cups
888 calories - 58g Protein - 100g carbs - 18g fat.
you are 16 just eat well and do not eat any junk food, what you are eating is great... however i would not take so much creatine or any artificial whey ( just whey from time to time) i also would not eat cheese and almonds right before bed, you can eat these during the day, you can boil few eggs 4-5 and eat the white right before bed. eating too much will make you fat not big. and please forget the stupid scale and enjoy your training. at your age if you workout well you will get big , but you cannot rush things by eating more, if you do you will get big by getting more fat not more muscles. As you train you will naturally eat more, you don't have to force feed yourself, but all you have to do is eat good quality food. There is no bulking or whatever you think , you just train and get SLOWLY bigger muscles.
You cannot also rush things by lifting heavier at your age, you should concentrate on proper form and proper technique for few years, adding weight slowly avoiding injury and bad form.
learn to enjoy your training because it is about to be a lifestyle...You are talking years of training not 9 month!
Note: this is my view on training , perhaps others have another view.
i have 35 years of training experience and that is what i teach my own son.
you look quite educated for your age, and look like you have done your research. your diet looks good, nice clean foods keep it strict and give it a few weeks if your not gaining weight then add another 500 calories...if you look as if your starting to gain to much fat, then add a couple of light cardio days in, and drop your calories a little.. one thing i would add is veg (broccoli, spiniach, green beans) with atleast 2 of your meals.
take your whey everyday as you have planned to, nothing wrong with this, and also if you wanted take your creatine, not necessary but won't harm you.
as for your training keep it simple with compound movements, squats, deadlifts, bench press, chin ups, and dips.
^^^ add some veg for sure....i don't agree with taking creatine for mainly two reasons 1- you don't really need it 2- you are still young and long term use of creatine is still unclear (it is still banned and not recommended in many countries and by many doctors especially in europe), so any excess creatine is not recommended... a little won't harm you but won't help either so why take it?
i still also think whey protein shakes are not good in the long run for the liver and kidneys, and also are not necessary. these help only people who have no time getting some good food or older people like myself who want to avoid getting the fat.
deadlifts are good but must be done with no excess and with excellent form , any harm to your spine is not really enjoyable.