19 year old looking for advice

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  1. 19 year old looking for advice


    Hey guys I am 19 years old I am 5ft11 weigh 180lbs at 13% body fat I am looking for advice on a bulk in regards to training supplements and nutrition.


  2. Do you keep track of macros?
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  3. Quote Originally Posted by Tylerclee View Post
    Do you keep track of macros?
    Yes with my fitness pal I'm currently running 40 carbs 40 protein 20 fats

  4. Quote Originally Posted by JCR97 View Post
    Yes with my fitness pal I'm currently running 40 carbs 40 protein 20 fats
    Layne norton has a pretty good page that calculates macros pretty close to what I like for lean bulking. Google Layne norton ph3 nutrition

  5. Every week add 100cal/day and watch the scales. When the scales start going up add a little more volume to your workouts. Stop adding cals when u r bulking at the desired rate. Eat plenty of quality protein (chicken & fish ed and red meat eod).
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  6. Quote Originally Posted by BennyMagoo79 View Post
    Every week add 100cal/day and watch the scales. When the scales start going up add a little more volume to your workouts. Stop adding cals when u r bulking at the desired rate. Eat plenty of quality protein (chicken & fish ed and red meat eod).
    Thanks man

  7. Quote Originally Posted by Tylerclee View Post
    Layne norton has a pretty good page that calculates macros pretty close to what I like for lean bulking. Google Layne norton ph3 nutrition
    Sounds good will do

  8. The best advise I was ever given was "you should be eating like a ****ing horse." Most supplements won't work for someone as young as you, I should know, because I'm even younger than you are. Food is the key, that's all I can say. Food and consistency. Keep the food clean, and you shouldn't put on too much fat, you're still pretty young. I literally can't express how much eating matters when wanting to gain strength and size, and can't express how many supplements are complete crap. I've dabbled into supplements here and there, until I finally realized that food was all that matters. Eat, train hard, and don't over do it, make sure you have adequate rest and recovery. Good luck in your path of fitness, discovering the gym was a life changer for me.

  9. Quote Originally Posted by JCR97 View Post
    Hey guys I am 19 years old I am 5ft11 weigh 180lbs at 13% body fat I am looking for advice on a bulk in regards to training supplements and nutrition.
    Bump your calories & follow an established workout program..
    Keep on experimenting with your caloies as long as you gain ~1 lb. of bodyweight per week

  10. Quote Originally Posted by BCC912 View Post
    Bump your calories & follow an established workout program..
    Keep on experimenting with your caloies as long as you gain ~1 lb. of bodyweight per week
    Sounds good I'm just wondering where I should be in terms of max bodyweight. As a natural I don't know how high I would bulk up to in order to stay lean. I would prefer not to go above 15% body fat. I hear many of the famous natty YouTubers saying that 5'11 men shouldn't go above 175lbs but since I am at 13% body fat and already at 180 there's obviously still room to grow.
    Last edited by JCR97; 02-28-2017 at 12:13 PM. Reason: Grammatical error

  11. Quote Originally Posted by JCR97 View Post
    Sounds good I'm just wondering where I should be in terms of max bodyweight. As a natural I don't know how high I would bulk up to in order to stay lean. I would prefer not to go above 15% body fat. I hear many of the famous natty YouTubers saying that 5'11 men shouldn't go above 175lbs but since I am at 13% body fat and already at 180 there's obviously still room to grow.
    Honestly, I wouldn't put put much weight on what YouTubers are saying. There's some good advice here. There isn't some magic "max bodyweight" above which someone natty will only gain fat and not muscle, do don't worry about it.
    Performax Labs Online Rep.
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    www.PerformaxLabs.com

  12. Quote Originally Posted by muscleupcrohn View Post
    Honestly, I wouldn't put put much weight on what YouTubers are saying. There's some good advice here. There isn't some magic "max bodyweight" above which someone natty will only gain fat and not muscle, do don't worry about it.
    OK cool thanks man cause it's kind of disappointing what some of them say.

  13. Quote Originally Posted by JCR97 View Post
    OK cool thanks man cause it's kind of disappointing what some of them say.
    Don't get me wrong, progress will slow as you get bigger and stronger, and gains will always approach some limit (natural or not), but it's highly improbable that you're near your natural limit/potential at 19, so keep working hard.
    Performax Labs Online Rep.
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    www.PerformaxLabs.com

  14. Quote Originally Posted by muscleupcrohn View Post
    Don't get me wrong, progress will slow as you get bigger and stronger, and gains will always approach some limit (natural or not), but it's highly improbable that you're near your natural limit/potential at 19, so keep working hard.
    Came in here to say something similar.. Well said!

  15. Quote Originally Posted by JCR97 View Post
    Hey guys I am 19 years old I am 5ft11 weigh 180lbs at 13% body fat I am looking for advice on a bulk in regards to training supplements and nutrition.
    For a bulk, it's all about calories. If you aren't worried about gaining fat, eat everything in sight. Milk is your best friend. People under estimate milk but a gallon of whole milk has 2,304 calories. Even if you drink 1/4 of a gallon per day, it comes out to be 576 calories. Now add that with something simple like a peanut butter sandwich and you are well over 750 calories extra to your daily nutrition. If you are stuck at a weight, add more calories.

    As for now, I wouldn't look too much into supplements except for the staples (pre workout, protein, vitamin...etc). If you need help in choosing which product(s) to take for your staples let us know. We are here to help.

    And kudos to you for coming on the forum and asking us vs asking some friend. This forum is full of very knowledgeable people who have been in your shoes before and know what route is best for you.
    Performax Labs Product Specialist


  16. Quote Originally Posted by R1balla View Post
    For a bulk, it's all about calories. If you aren't worried about gaining fat, eat everything in sight. Milk is your best friend. People under estimate milk but a gallon of whole milk has 2,304 calories. Even if you drink 1/4 of a gallon per day, it comes out to be 576 calories. Now add that with something simple like a peanut butter sandwich and you are well over 750 calories extra to your daily nutrition. If you are stuck at a weight, add more calories.

    As for now, I wouldn't look too much into supplements except for the staples (pre workout, protein, vitamin...etc). If you need help in choosing which product(s) to take for your staples let us know. We are here to help.

    And kudos to you for coming on the forum and asking us vs asking some friend. This forum is full of very knowledgeable people who have been in your shoes before and know what route is best for you.
    Thanks man also I'm trying to eat like super clean foods because I have been down the road of eating everything in sight and I got crazy fat so I'm wondering if it's OK to go a little dirty because eating 3.5k Cals of chicken breasts and brown rice is a pain in the ass vs grubbing on some Mc D's yknow? I also am running a bottle of orig1n ATM so hopefully that does me some good and I can eat the chicken breasts and brown rice.

  17. Quote Originally Posted by JCR97 View Post
    Thanks man also I'm trying to eat like super clean foods because I have been down the road of eating everything in sight and I got crazy fat so I'm wondering if it's OK to go a little dirty because eating 3.5k Cals of chicken breasts and brown rice is a pain in the ass vs grubbing on some Mc D's yknow? I also am running a bottle of orig1n ATM so hopefully that does me some good and I can eat the chicken breasts and brown rice.
    If you gain fat easily then you need to lean bulk.
    Performax Labs Product Specialist


  18. Quote Originally Posted by R1balla View Post
    If you gain fat easily then you need to lean bulk.
    OK so I'll have to definitely not sleep in more than 8 hours so I can get my feedings in. I like the sound of whole milk though what'd you think about the whole semi dirty bulk and do cardio to keep the fat off?

  19. Quote Originally Posted by JCR97 View Post
    OK so I'll have to definitely not sleep in more than 8 hours so I can get my feedings in. I like the sound of whole milk though what'd you think about the whole semi dirty bulk and do cardio to keep the fat off?
    That's a common way to do it. You will just have to figure out on your own how many cheat days you can afford and the least amount of cardio you can do that works enough but not too well if that makes sense. And when I say cheat meal, I do not mean cake and brownies. You can cheat but cheat smart. Find foods/meals that you would never eat on a cut but also are high in carbs and protein. The first thing that comes to my mind is a typical thanksgiving dinner lol
    Performax Labs Product Specialist


  20. Quote Originally Posted by BennyMagoo79 View Post
    Every week add 100cal/day and watch the scales. When the scales start going up add a little more volume to your workouts. Stop adding cals when u r bulking at the desired rate. Eat plenty of quality protein (chicken & fish ed and red meat eod).
    Solid advice for a teen. Follow it.

  21. OP, how's it going?
    Performax Labs Product Specialist


  22. Quote Originally Posted by R1balla View Post
    OP, how's it going?
    Thanks for asking bro! It's going but jeez Orig1n is boosting my appetite like crazy! I'm getting in about 5% more than my daily expenditure (about 3100) I'm using MyFitnessPal. I now weigh 182 and I started at 178 I'm not sure if that's too quick but I'm loading creatine mono and I'm on my 5th day I feel thicker but I don't seem to have gained much fat.. but it's not realistic to gain muscle that quick.. I'm guessing it's water weight?

    I'm hitting PRs on all big 3 lifts.
    Your advice about milk is working although I'm using 2% not whole milk.

    I'm not sure what else to say.. but I think the bulk is going well..

  23. Quote Originally Posted by R1balla View Post
    OP, how's it going?
    Nvm just weighed in now and I'm at 179 with food in me. The other day I was at 182.. so I should probably do an average of the week right like add up all the weights and divide by 7 days

  24. The weight increases and decreases are most likely food, for example in the morning I might weigh 200, then at the end of the day I've seen myself as high as 206. This is due to water and food. About milk, I used to drink half a gallon, or more a day, but I don't do so anymore as it is fattening. You should also be careful with milk, apparently too much isn't good for your hormones, so idk if half a gallon was really a healthy choice, which is why I stopped..

  25. Quote Originally Posted by JCR97 View Post
    Thanks for asking bro! It's going but jeez Orig1n is boosting my appetite like crazy! I'm getting in about 5% more than my daily expenditure (about 3100) I'm using MyFitnessPal. I now weigh 182 and I started at 178 I'm not sure if that's too quick but I'm loading creatine mono and I'm on my 5th day I feel thicker but I don't seem to have gained much fat.. but it's not realistic to gain muscle that quick.. I'm guessing it's water weight?

    I'm hitting PRs on all big 3 lifts.
    Your advice about milk is working although I'm using 2% not whole milk.

    I'm not sure what else to say.. but I think the bulk is going well..
    Awesome man! Glad to see things are going good for you.
    Performax Labs Product Specialist

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