Tried everything...... help ?
- 07-18-2008, 04:01 PM
- 07-18-2008, 04:04 PM
you still need fats... there are good and bad fats...
stay away from trans fat... I keep Sat. Fat low too.SFW and GFH
- 07-18-2008, 04:05 PM
evoo - extra virgin olive oil. fats are bad if they're in the form of trans fat or polyunsaturated fats. monounsaturated fats though are necessary for healthy organ function. they are found in fatty fish (salmon), nuts, olive oil, avacado's. i'm sure i'm missing some other common ones.
07-18-2008, 04:07 PM
07-18-2008, 04:11 PM
i'd stay away from soda. sugar is really not your friend here. think about taking in things that are not processed - no premade meals, no pizza, no burgers (since they have too much salt and fat) buy 96% lean and make em, no soda, no trans fat. thats the easiest way i can explain it. preservatives may/may not decrease absorption of protein/vitamins. nobody knows. we all do know that unprocessed food gives us better gains, so there's something going on. if you've got a meat market nearby, buffalo is loaded with protein, and is the same price (ground) as beef. according to USDA, it is illegal to sell buffalo that has not been grain fed, or has added hormones. keep it as close to natural as you can without breaking the bank and you will see better results.
07-18-2008, 04:13 PM
how much water do you drink a day?
Soda will definitely hurt you. Stick to natural foods and drop the soda. Too much sugar and carbonation.
You should drink atleast a gallon of water a day...
You are looking for a supp but once you get all these down you won't have a need for a supp for a long time.
SFW and GFH
07-18-2008, 04:25 PM
07-18-2008, 04:32 PM
buffalo tastes like high grade beef. and you get used to the water. i started with 2 liters a day and got up to 4. a little creatine and whey won't hurt. take the whey post workout with carbs, and creatine as directed. if taken post, take it 15-20 min after the whey if your stomach gets upset.
07-18-2008, 04:47 PM
07-18-2008, 04:55 PM
creatine 3x a day won't hurt. sugar free redbull is OK for you, though b-12 by itself is so much cheaper. just try your best to stay away from as much processed junk as you can. you've got a lot of information in this thread, from a lot of senior members in this forum, so i'd give this whole thing a reread, and try this all out and see how much you can gain. again, if you adjust all these things everyone has mentioned, i don't see why you won't put on 20 lbs this year. and please god, don't start smoking, as that is what kept me from a lot of my gains one year ago.
07-18-2008, 04:57 PM
Post a normal day diet and what you are eating at each meal. carbs/protein/fat in grams.
A few shakes isn't going to cut it.
07-18-2008, 05:00 PM
07-18-2008, 05:02 PM
07-18-2008, 05:07 PM
lol thats difficult but i can do my best...
breakfast : Bowl of cereal (Whole grain something or other) non fat milk.
snack : protien shake, salmon rolls
lunch: Chicken breast, rice, veggies, bread and butter
snack: protien shake
dinner: Pasta, spagetti, garlic bread, glass of milk etc
and a protien shake before i go to bed...
07-18-2008, 05:08 PM
07-18-2008, 05:23 PM
add carbs to first two protein shakes. DO NOT add carbs to your last, as it blunts Growth Hormone release. You cannot get massive like the pro's without steroids, and DO NOT take them or pro hormones pre 21 minimum, 25 ideally, as you can permanently shut down your natural testosterone production from them if you're not careful, and will decrease natural testosterone production for the rest of your life at your age. you have enough in your system as it is at your age. and 20 pounds is my guess from what you will gain from:
1 - altering your workouts to include more mass gainers
2 - drinking water
3 - cutting out a lot of processed foods
4 - cutting down soda
5 - not drinking alcohol
6 - being young with massive testosterone rates as it is and including more squats, deadlifts, and barbell bench.
its just like going to the gym for the first two months. its not unusual to gain 10 pounds, then it stops or slows down. usually those people are not eating clean. if you eat clean and do the right workouts, i would guess 20 pounds would be an expected gain after a year. correct me if i'm wrong here folks. lastly, add whole eggs (2-3) to your breakfast. it is proven that you need cholesterol to gain muscle, in fact, more than the RDA includes (remember those are averages - cubicle workers, not a gym rat), and eggs are a perfect source. also, you need more protein for breakfast than milk.
07-18-2008, 05:26 PM
07-18-2008, 05:57 PM
07-18-2008, 06:27 PM
07-18-2008, 09:36 PM
once again depends how often. I would pass it up, especially at 16. It is definitely not helping you at all.
SFW and GFH
07-20-2008, 04:05 PM
Okay, just real quick im curious....is my schedule good.....i mean i know its an acceptable option but ive been doing it for quite a while now outta habit and i wonder if its the BEST option
typically i train 5 days a week, monday through friday, and take saturday and sunday off. i train in the mornings, and get over 8 hours sleep on the weekend days. wddya think ?
07-20-2008, 04:16 PM
yep. should be fine - just make sure you're putting in the mass builders in your routine. most of us i think train 5x a week - the only exceptions are the DC trainers, and the 5x5 trainers.
07-20-2008, 04:20 PM
Okay sweet. whats DC trainers? and okay there should be a mass builder of some type EVERY day right?
07-20-2008, 04:34 PM
DC is a different style than what you want, simply because of your age, and the amount of time you've been working out - look it up though for when you turn 18-19, and have some serious two years of weights behind you.
if you want to gain mass, i would start off with at least one mass gainer workout PER MUSCLE GROUP WORKED - for example, when i do arms, i superset 4 mass gainers - 2 for tri's, 2 for bi's. i start off with dips and chin ups (both with 35 lb plate), then do close grip bench supersetted with barbell curls. it got me pretty big (considering my mini-frame), and at your age with the test flowing like mad, will really make a difference.
they should also be at the start of your workout, since they are the most important for mass, it stands to logic that you'd want to do as many of them with as much weight as you can before you do anything else.
07-20-2008, 04:44 PM
an exact sample of my arm workout would be:
chin ups | | grip
close grip bench
wide grip barbell curl
blasters - underhand "W" bar grip
leaning forward cable curl
tricep pushdown "^" bar
close grip barbell curl
reverse grip preacher curl
chin ups (close grip)
then again, i'm an ecto with a crapload of endurance - genetics play a big role on what you need to do at the gym. my dad ran 10k's until he was 50 - 6 foot and 160 lbs, and my mom is 60 now, and is just under 105 lbs. i have actually put on over 50 lbs from weight training from what i graduated HS with (127 lbs), and have only been seriously lifting for two years - before that was just whenever i wanted to, with not much of a plan behind it. again, thats why i said earlier that with cutting out drinking alcohol, drinking water, eating a lot better, training properly, post workout shake with carbs - doing all those things, and being at 16, you can EASILY get 20 lbs on you this year.
07-22-2008, 05:05 PM
Someone calculate his BMR and maintenance, I dont have my spreadsheets on this computer. Sounds like we need to straighten out his food intake.
The only exercises you really need right now:
Overhead BB press (STANDING, NO SMITH, not the seated one either)
Flat BB bench press (NO SMITH!!!)
BB row (NO SMITH, NO T-BAR)
Dips (WEIGHTED, don't add weight until you can do at least 10 on your own body weight)
Pull ups/Chin ups (WEIGHTED, don't add weight until you can do at least 10 on your own body weight)
Back Squat (NO SMITH!!! Parallel to the floor or dont bother)
Deadlift (NO SMITH!!!)
Screw your ab work, screw direct arm work and screw decline exercises. Worry about Iso movements later. Don't ever waste your time on a smith machine again. Moving weight is worthless if you can't stabilize it yourself.
07-22-2008, 05:45 PM
07-23-2008, 03:31 PM
07-23-2008, 03:33 PM
07-23-2008, 03:39 PM
most of us recommend chicken. not because we like it that much, more because of 2 hrs later you're hungry for more food. its pretty cheap too. also, if you are allergic to most nuts, check out and see if there's a "whole foods" or "trader joe's" in your area - sometimes they have similar things that they stock for people with allergies. or a health foods store (though they charge a lot). even though whole foods is pricey sometimes, i've seen soy protein bulk going for under 3 bucks a pound.
sunflower butter. for someone with your allergies.
Alternative Peanut Butter