Looking for Advice on Diet and supplements

[Blades.]

Hey, I'm 17 years old weigh 195lbs, and have been trying to get into lean shape. I've been trying to work out at least 3 times a week, taking whey protein everyday- Normaly 2-4 protein Shakes a day (40grams per shake)- and eating around 3000Calories with plenty of complex carbs a day. Does anyone have any suggestions or tips about Gaining Muscle mass along with staying lean detailed? and Idk much about all the amino acids and everything that you should look for in a protein shake if you have any advice about whats best. And what is lecithin and its purpose and does it matter that its soy based cause my whey protein has that in it and I know soy is not the way to go for guys since it has female hormones but does the soy based lecithin matter? Starting to actully get serious in the gym so any help wold be appreciated. Thx.

 

[onthesetflickr]

If you can don't do so many shakes and replace them with real food.

 

[calaja52]

i agree.. way too many shakes, try to get more protein from food, focus on compound lifts, bench press, military press, squats, and deadlifts.... if you dont start gaining then keep upping your cals til you do, no need for supplements really. Maybe a multivitamin and fish oil

 

[oufinny]

i agree.. way too many shakes, try to get more protein from food, focus on compound lifts, bench press, military press, squats, and deadlifts.... if you dont start gaining then keep upping your cals til you do, no need for supplements really. Maybe a multivitamin and fish oil

You could not have been more spot on with the recommendations. All you need is a good multi, fish oil and maybe a pre-workout just don't get one with a lot of stims.