Personal project

[Adrian]

So I'm 16 about 5"7" 145 with like 18% body fat...used to eat alot of stupid shit at times. I just joined my lacrosse team and want to get big and fast. Can anyone on here give me advice on what supplements to use,what kinds of food to eat and what kind of exercises to do? I've got a benchpress in the other room and I also plan on hitting up my highschools weight room<2nd Best in the city> every day after school.I don't really know my max's but I'm guessing my max bench is around 90~?I figure better to start late then never.

All help is greatly appreciated.

[Narcissus]

where'd you get 18% bf from?


i'm 5' 7" 175 ~18% bf

use this http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm and fitday to track your eating, get 3500 calories/day and work up from there

use protein, fish oil, and a multi

[Adrian]

My scale gave me that number. Alright man thanks alot, what did you mean in the end by Multi~?

[Narcissus]

My scale gave me that number. Alright man thanks alot, what did you mean in the end by Multi~?
multivitamin, any of them work.


make sure to practice proper form, GL

[quid]

My scale gave me that number. Alright man thanks alot, what did you mean in the end by Multi~?
from everything ive read, the number is wrong but the change is right.

if it says 18% you may be 15% you may be 22%. but if next week it says 17% you lost 1% from whatever amount you actually are.

good luck to you.

[uf20wop]

all you need is a multi and protein

[kendog]

you need to eat foods that probably wont be that fun to eat. grainy carbs like brown rice and oats are pretty optimal. stay away from starchy carbs like pasta and white rice. no corn syrup. eat beef, tuna, fish, chicken.. fruits and vegetables are good. milk, cottage cheese it good. worry about supplements after 6-12 months of training hard. its all pretty simple, i just think ppl cant handle the clean diets for a long time. scale bf estimates are total bs btw.

just remember the more clean and boring the foods you're eating, the better they'll make you feel and perform.

[tryfuhl]

high protein, high carb, enough healthy fats (fish, nuts, seeds, etc)

You don't really need any supplements per se.. make sure that you're getting enough veggies and shit in, getting your vitamins through food is better than a multi-vitamin by far, but it's not bad to take one because we don't always get everything we need

The only things that I might recommend for you to take, if you don't get enough in your diet... calcium, magnesium, vitamin d, zinc, and mayyyybe potassium.. you can also take chromium (i prefer gtf-bound polynicotinate form but picolinate will also be okay) to help balance your blood sugar since school isn't exactly designed to help you keep blood sugar even

avoid doing the beach workout (abs, chest, biceps) and really focus on simulation exercises to movements that you'll be doing in lacross.. granted biceps are used a bit, train those mostly with your upper back.. as well as shoulders.. I'd probably incorporate dumbbell and rope, etc type exercises to help you really develop control on each side of your body, but make your main focus right now on compound exercises (those that target many muscle groups at once -- such as bench, squat, deadlift, cleans, etc)

make sure that you learn proper form, you won't always find it in the weight room either, hopefully you have a good strength coach there that didn't just work his way up from P.E. teaching

do interval exercises (once that mix higher and lower demand) for cardio, also some distance training

[Adrian]

I'll start posting my stats soon.