I'm 19, turning 20
Goals: mass and strength
i'm eating clean, always 3000-3500 calories since im bulking, my weight is around 158ish, 8-9% bf, i also dont mind throwing on an extra 2% bf, will be hard though unless im eating fast food everyday lol
i just started to take all the basic supplements, protein, fishoils, creatine, maximize prewo, vitamin c, multi v, glutamine. figured I can get an extra boost by taking something to boost up my testosterone naturally. zma i had good expierence in the past due to my vivid dreams, was more restful
You're only 19. At your age you do not need any supplements but the
Basic Staples (creatine, multivitamin, good fats, protein, and BCAAs) - at your weight, you can almost get all your good fats, protein, and BCAAs requirements from your diet. I don't recommend using anything else until you're older and have built up a solid training base, especially since you've only started just doing the basics. NUTRITION AND TRAINING are what are going to get you results.
If you want gains,
then you need to eat enough for them, and no supplement is going to help you gain muscle if you're not eating for it, period! NUTRITION and TRAINING are the two factors that you need to focus on. FOOD, FOOD, and MORE FOOD is going to be IMPORTANT - if you want muscle gains, you needs to EAT for it!
Next to nutrition for mass is training. You have to be training correctly for mass - check out the article
How To Maximize Mass Through Weights And Adaptation for an idea of how to train correctly for mass. And although
The Essential 8 is in the fat loss section, the same exercises that are best for fat loss are also the best for gaining muscle! You also need to NOT lift almost daily - your body NEEDS recovery, since it's in your RECOVERY that you GROW (if you are eating enough).
I recommend having a training programme (AND nutrition plan - can't forget your nutrition, since that's what is going to make or break your success with gaining muscle mass!) written specifically for YOU for your goals and needs. If you can't afford a professional trainer, then take some time out to research and look around, because there is a TON of information on training for mass!
~Rosie~