rgrassey

Hi guys,

I'm 15, 5'5 or 5'6 and 120 punds. I know im skinny! Well I am here to gain weight this summer and am ready to really work out and get into a solid routine, I was thinking 4 to 5 days a week. Now I am a very healthy eater and know that diet/nutrition and your workout schedule is important in gaining weight and size. I am ready to throw in some supplements and have my eye on cell-tech and some gnc pro performance whey protein. I would like to know if these are safe for me and how to take them. I have heard you should take 5g of creatine before workout and then drink your protein after workout. Also will I need the loading stage for the creatine or should I start out by doing my stack. Also how about my off days. Should I take protein and creatine or neither? Any help would be greatly appreciated.

fitgolfer

Hey,

I know how you feel when you say you are skinny. I was literally only about 5'9" and 135lbs. when I was a senior in high school!

The real key to putting on weight is not all about taking a bunch of supplements. You can build a lot of muscle just by increasing the number of calories you eat per day. I would start by increasing your calories per day by about 20% and see what happens. Obviously since you said you are a healthy eater you know you can't just add those calories by eating McDonald's everyday! If you add the 20% and after a few weeks or so you still don't notice much of a difference, increase your calories by another 10-15%.

Everyone is different, and everyone burns fat and calories at different rates. You need to find what works for you. If you monitor your weight and body composition like you should be doing on a regular basis, you will be able to find how many calories you need to eat per day to allow you to build 1-2lbs. of nothing but lean body mass per week.

As for the supplements, I would say skip the creatine and just take some sort of recovery drink right after your workouts. I know Optimum Nutrition has a good recovery drink called 2:1:1 recovery. I would highly recommend that.

If you are looking for something to give you the energy you need before a workout, I would highly recommend a new energy drink made by FRS. They are doing a free trial right now if you go to the website, TastyEnergyDrinks. com. Lance Armstrong is using it to help him get back into shape to compete in the Tour de France, and the LA Lakers guard Derek Fisher uses it. I just got the free trial and I love it. It tastes great and it is packed full of vitamins and antioxidants.

Anyway, hope that helps

Funkyt

I cant add much more than what he just stated. Its calories man. At your age you and size you will have a very high resting metabolic rate meaning you burn calories easy. So eat 6 to 8 small meals a day with the correct proportions of healthy calories and protein etc. get on a good multi vitamin as well. I would avoid the creatine at this point but thats my opinion. Take protein as 2 or 3 of your 6 to 8 meals a day. So 4 meals and 3 shakes etc. Take one every night BEFORE you go to sleep as well. Dont expect the numbers to increase in a week either...it takes time. Also be sure to weigh yourself at the same time of day to be consistent. Avoid cardio and high intensity workouts at the gym and use a longer rest period to lower your heart rate a bit more. Lower your reps and ass some weight. get someone to spot you on the heavy stuff but continue to use proper form on all of your lifts. I will sometimes weigh 10 to 14 pounds heavier at night than I do in the morning when I first wake up.

Be patient and eat the proper foods and you will grow. Building muscle is not just an overnight experience or we all would be on stage in the shows.
Good luck and just do more research in whatever route you decide to go with.

rgrassey

awesome guys, so I'm gonna bag the creatine and just have 3 protein shakes a day. I like the tip about the shake before you go to bed. Do you guys think if I work out 4 times per week, keep consistent eating with the added carbs, and have 3 protein shakes a day I could add somewhere around 20 punds by the end of the summer. Thats right where I would like to be, about 140, so if you guys could tell me if that reasonable it would be great.

Funkyt

Man 20lbs is a TON of weight to add in about 4 months or less. I wont say you cant do it but dont plan on it at your age and all. Just be sure to not just take the shake but take it in ADDITION to you meals. Dont think you are getting a complete meal out of it and jsut dont eat anything. You should add weight as you age anyhow so just be patient with it and let your body transform itself naturally.

rgrassey

Hey guys I just got my protein today and I drank a shake before my workout and I already felt stronger,more energy, and better pumps. Is this normal? I finally benched 140 today for the first time. Previous high was 135.

m11

First of all, it's nice that you are getting started young. I started when I was about your age as well.

Two things couldve happened with the protein shake.

1) You gave your body the calories it needed before your workout to allow yourself to perform work.

2) Placebo effect. It is likely all psychological. There is nothing magic in protein powder that will make you feel stronger and more energetic besides the calories that they are in them. Think of protein shakes as liquid food.

I'm thinking its a combination of the two.

Please read this link.
http://www.ironmagazineforums.com/ne...1-newbies.html (*** READ ME FIRST - Homework #1 for Newbies ***)

Come back with the information we are asking for. Most importantly, we want to know how many grams of fat, protein, and carbs you are eating. Go ahead and track it on fitday.com for a few days.

Additionally, I recommend that you clue your parents in on what you are doing. Have them read the link with you. Ultimately, it'll make things much easier on you if you have their support.

Getting Started by Built
LG Sciences Board Representative


These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by
LG Sciences, LLC.

workingatit43

If you are looking into protein you will get a much better deal online.

Protein Powders

juggernaut

rgr, try posting your diet first before any supplementation takes place. I would like to see what you eat in a day, and if you can track it on FitDay - Free Weight Loss and Diet Journal even better. Your problem is most likely very cheap to fix with just food and possibly a whey supplement.
On the other hand, stay away from CrapTech and GNC. They suck. Vitamin Shoppe is good-even have a decent protein supplement and also IMs own isolate is a little expensive but well wiorth 28g of protein.

Also, what are your goals in training?

juggernaut

fitg, you're a bbing magazine's wet dream. You pimp too much shit. Coffee works wonders, food works wonders and whey is pretty damn cheap. And why skip creatine? It's the most researched product out there (mono) that actually works!