Everyone Help!!

[1993Laborde]

Im 15 years old
been working out for almost a year at koloseum gym in fullerton.
i am currently playing high school football and have practice 4 days a week.
Recently i havent been going to the gym lately because of football.
But now i want to get more serious than i ever have.
i need hellp though.

-Pre workout and post workout supplements.
-What vitamins or other supplements i should be taking.
-What i should be eating, i want to eat very clean.
-My goal is to get big and gain weight.
-And how much of each for everything.

Before football i was 5'10 165

I am currently 5"10 158lb's.

helppppp

 

[Gazhole]

Read the stickied topics at the top of the training forum and the diet and nutrition forum for info on how to put together a balanced workout program/diet program.

Supplements are not essential, good diet and good training are. In that order (diet > training > supps).

The only supps ive taken for a long time are a complete multivit + mineral complex, and some sort of joint supplement like fish oil/complete EFA/chondroitin sulphate/glucosamine sulphate.

I havent even used a protein supp for a long time.

Just read up around the forums and post the diet/training programs you put together in the relevant forums for critique.

 

[powerrack]

Wow you put on 20lbs! That's awesome! congrats!

As for supplements just a good multi-vitamin mineral, and maybe some whey protein. You can sort of make up shakes to have in between meals that will give you extra calories and protein. I like for example some milk,chocolate whey,natural pb,and frozen banana chunks. Simple but gets in the calories.

If you have football practice 4 days a week, then I would only hit the gym 3 days a week. One day the main movement would be Squats, the next day Bench Press, and the last day Deadlifts.

 

[Ben dur]

yes... he put on 20 pounds from 165 to 158....




sorry to hear of your weight loss bud

the stickies have everything you could ever need

 

[powerrack]

yes... he put on 20 pounds from 165 to 158....




sorry to hear of your weight loss bud

the stickies have everything you could ever need

Whoaaaaa! I read it the wrong way. My bad! Must have been tired when I read that. Get to eating!

 

[CG]

Oh man I remember those days... For me, the best days to work out were Monday, Wednesday and Saturday or Sunday (assuming your games are on Friday or Saturday)
As for the types of lifting, powerrack has it right. I would suggest a multi vitamin, some whey protein, and fish oil. You don't need much more than that in season, just make sure you're eating enough and its good..

 

[Ben dur]

Whoaaaaa! I read it the wrong way. My bad! Must have been tired when I read that. Get to eating!

haha

yeah when i read that i wasnt sure if i misread it or not...
had to check

"185?
no no
158..
ok yeah, this guy is on crack"

lol
its all good though

get eatin bro