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Teen Supplements To Add To 3K Diet?

Jamester22

New member
Ok so I am starting a 3000 calorie diet this coming Monday. The diet will be approximately 40% carbs 40% protein and 20% fat. That ok? Also I was wondering what kind of supplements I could add to it- creatine, muti vitamins, NO, maybe test booster, etc? I am 16 been training for over a year. Weigh roughly 160 pounds.
 
At your age, I would stick to lifting hard and eating right for at least another year. If you're just starting a new diet, I wouldn't complicate it by adding in any supplements, especially at age 16. Lift heavy, eat big, and get enough sleep. A 40/40/20 macro split is a good place to start. Increase calories as needed if you aren't gaining weight after the first few weeks of eating 3k consistently.
 
At your age, stick to the basics... nothing will help more than just getting enough quality food, rest, and workouts.

SNS Creatine Monohydrate is like $12 for a year supply
A good multi is always a nice addition, as well as fish oil - check out Controlled labs oximega/orange triad
A good pre workout can be a nice help for days you're just not "feeling it" - SNS Focus XT is a nice blend of stim (or you can go caffiene free) and focus, and can be used for things like gaming and studying as well... For something more comprehensive and higher stimmed, look into Sparta Nutrition Kraken (coming out in a few weeks) or OL Conqu3r Unleashed. For non-stim, check out PES high volume.

DO NOT waste your money on a test booster. 99% are junk, and at your age they wont help anyways.
 
Jamester22 said:
Any1 know how quickly I'll add weight on a 3k diet? (Approximately)
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depends on how tall you are, what your metabolism is like, etc etc... so basically, no, nobody will be able to tell you
 
Ok thanks. Also how many meals Would you recommend a day? Or does it not matter as long as I get to 3k calories?
 
Jamester22 said:
Ok thanks. Also how many meals Would you recommend a day? Or does it not matter as long as I get to 3k calories?
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Meal frequency/timing won't make a big difference. Just be consistent with your calorie intake and make sure you're hitting your macros every day. The timing of your meals won't make or break your weight gain.
 
16 here also, training almost 2 years. After a year, I assume you have your noob gains outta the way. My main answer will be food. Food first and foremost, but I'd be lying if I said I haven't ran ArA with great results. Not so much size wise, but my strength shot up way outside of my usual progression. I'm not gonna push supps because of your (our) age, but I'm not gonna say they won't help, because ArA sure worked for me. Even if it was somehow placebo, the results typically reported by other users are also what I experienced and that's what matters to me.
I buy a lot of supplements and just stock them in a box in my room with future stacks planned for down the line, but I can say ArA is gonna become a "cycled staple" for me, along with steadily running Tr1umph. Just don't worry about any test boosters or the likes at this age. As far as supplements, weigh cost:benefit in your mind and decide from there, man
 
Be consistent with diet and training. Progressive overload. Toss in some creatine, multi, fish oil and you are g2g. PWO is cool...just be sure to take a stim break every now and again. Get your sleep too - just as important as the other stuff.

At 160 you got lots of room to grow. Keep at it!
 
With a question like yours, find a "reputable" training program (one that combines all of the sensible elements of progressive overload in some way, as well as proper recovery, etc) that generally fits the way you like to work out, believe in it, and follow it to a T. Then, make sure you eat plenty of food. You're 160, and not sure how tall you are, but something tells me you need to fill out your frame. There is no magical diet or food timing, but choose an eating style that fits your circumstances/schedule the most.

If I were to recommend any supplements, just use the basics
Multivitamin (or get vitamins that you know most people/you are deficient in, like Vitamin D, maybe ZMA)
Fish Oil
Creatine (studied, proven, cheap)
Preworkout (I recommend OL Conqu3r Unleashed for a balance of energy, focus, pump, and actual ergogenic ingredients meant to be used preworkout and I recommend PES High Volume for non-stim)
 
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