Looking to build mass, suggestions?

[Laxfiend]

I'm 16 years old (junior in highschool next year), weighing 148-152 lbs. I'm am around 5'10" or 5'11". I have 9% body fat. I am looking to build mass over the summer and in the off-season. (I play lacrosse for my highschool). My coach wants me to be working out and to build all the muscle I can before the next season because he thinks I could get into college through lacrosse. So, I need to get this right.
I considered using steroids, but after I researched for a while I figured I should get a good base first. I am not going to get on steroids now, but I do plan on using them in the future. I am now looking for suggestions for eating habits and intensity/how often I need to workout for the best gains. I am currently off school for summer, and other than my job, I have a good amount of freetime to be dedicated to the gym.
This is the information I currently know about diet: 6 meals a day, around 4000 cal a day, 200g of protein (1.5g per lb.), 400g of carbs. Is this good? add anything else yout hink would be good. Also add anything about workout intensity/how often I workout.

Thanks

 

[stevesmi]

definately no to steroids... you are too young.

I would take some powerchews.. its got creatine + bcaa's.

 

[Laxfiend]

ok powerchews. I have some formula one creatine and whey protein. I will be trying to get most of my protein from food in my diet. Any other suggestions?

 

[stevesmi]

workout hard. 6X per week. 60-80 minutes per day

 

[Laxfiend]

Alright thanks

 

[CoBra666]

stronglifts 5x5 routine. with cardio on non workout days. lots of healthy food, lean meats and veggies, whole milk. eat everything u can.. especially while ur parents are paying for it.

 

[theemperor]

Laxfiend,
Be smart young man!!
Thank you for listening to Stevesmi, he is a grown man, a mature veteran who has lots of knowledge in this, you will be a winner in the end if you stay away from roids for a very long time.
Thanks buddy!!!!

 

[Laxfiend]

yah cobra, you're right about eating all I can now. Food costs some serious money! My older brothers who have moved out come back to my house all the time to raid our pantry for food haha. And emporer, I'm stayin off roids for a long while.

 

[stevesmi]

yes bro food is expensive and its getting more and more pricey with more and more people eating and less people farming. the price will continue to go up.

but you can still eat well and save money.

farmers markets are a great place to take $20 and leave with a lot of produce.

you can grow your own food also.. tomatoes, cucumbers, peppers are very easy to grow.

you are still young and have a long ways to go, the avg Mr Olympian is in their mid 30's. . these days if you go to the gym there are guys well into their 30's, 40's and even 50's who look great and are peaking in their lifts. so relax and focus on gaining experience in the gym and you will work your way up eventually. you seem like a smart dude so I expect great things for you in the next 10 years.

 

[Laxfiend]

Thanks stevesmi. I'll post my progress over the years. Hopefully I can get as big as you someday. One more question: Which should I drink skim (nonfat) milk or whole milk?

 

[lafragle]

your main concerns are being able to force feed yourself all this food to grow, train hard, and take advantage of like said above creatine and a great complex protein enriched with aminos, get decent amount of sleep 6-8. and also pose when you have a free minute, done with shower waiting for a game to load watching tv ect.. best of luck bud

 

[lafragle]

Thanks stevesmi. I'll post my progress over the years. Hopefully I can get as big as you someday. One more question: Which should I drink skim (nonfat) milk or whole milk?

with your goals and if the lactose in milk doesnt upset you go with 2% or whole milk. more cals and fat to grow.

 

[Laxfiend]

Ok will do.

 

[stevesmi]

Thanks stevesmi. I'll post my progress over the years. Hopefully I can get as big as you someday. One more question: Which should I drink skim (nonfat) milk or whole milk?

my friend I do not drink milk.. haven't in years.

i eat very little cheese, I do love Italian food so I do eat cheese on occasion.

and I expect you to far exceed the way I look, with the internet at your fingertips you will learn a lot.. when i was your age i had to depend on outdated books from the library to help me.. you should join the weightlifting team in high school, hopefully you have a good coach.. i learned a lot from mine later in high school.

 

[Laxfiend]

Why no milk? I thought it would be good with any meal being that it has a good amount of protein.

 

[stevesmi]

milk is full of hormones and no mammal drinks milk past infancy.

think about it.. you are drinking something that came out of a cow..

also milk is inflammatory which is death for a bodybuilder. also its difficult to digest and its full of sugar. it has no nutritional value

do your own research on it. the milk industry spends millions brainwashing the public into thinking 'it does the body good' ... it doesn't.. anything you find online promoting milk as healthy are studies funded by the dairy industry.

people in the US started drinking milk in the early 1900's as germans would come here and farm and then the Irish followed. they started farming dairy cows, the industry became almost a ponzi scheme.. pretty soon we had thousands of dairy farms across the midwest and plains. the industry became very powerful and they started advertising and people started drinking cow milk. then they got milk into schools.. over the past 10 years the public started figuring out that milk is not healthy at all, and milk drinking has dropped substantially.

it actually robs the bones of calcium, as its an acid.

it also is actually ILLEGAL to sell milk that isn't pasteurized... they zap it over and over again.. its like drinking orange juice that is pasteurized vs. freshly squeezed. no comparison at all in both taste and nutrition. the milk you buy from the store isn't your local dairy farmer, its a large corporation that injects their cows full of hormones to where they are milked gallons and gallons of milk unnaturally.

the public is 60%+ unable to even digest lactose! why do you think whey makes people gassy and bloated? yet we hear about 'lactose intolerance' as if it a disease or something.. BS, it is actually NORMAL not be able to digest lactose, yet the dairy industry claims that very few are lactose intolerant.

now if you can find a local dairy farmer who doesn't use hormones on his cows AND does not pasteurize his milk then maybe i will give that a shot.. but otherwise hell no will i drink milk

what you should be drinking is WATER. do you see guys at the gym carrying around gallons of milk or water? you tell me. do you see at road races them handing runners cups of water or milk?

anyway do your own research like i said and make your own decisions. I'm sure there are a lot of people on this board who will defend milk, just like if you go online people defend diet soda as healthy and refuse to accept that it isn't.

if you INSIST on drinking milk then by god atleast buy organic milk from a local farmer.. yeah its still pasteurized and yeah its not gonna have as much nutrition as pure milk but atleast you won't be putting hormones into your body.

 

[DV250]

At your weight i think 4000 calories is to much

 

[Laxfiend]

milk is full of hormones and no mammal drinks milk past infancy.

think about it.. you are drinking something that came out of a cow..

also milk is inflammatory which is death for a bodybuilder. also its difficult to digest and its full of sugar. it has no nutritional value

do your own research on it. the milk industry spends millions brainwashing the public into thinking 'it does the body good' ... it doesn't.. anything you find online promoting milk as healthy are studies funded by the dairy industry.

people in the US started drinking milk in the early 1900's as germans would come here and farm and then the Irish followed. they started farming dairy cows, the industry became almost a ponzi scheme.. pretty soon we had thousands of dairy farms across the midwest and plains. the industry became very powerful and they started advertising and people started drinking cow milk. then they got milk into schools.. over the past 10 years the public started figuring out that milk is not healthy at all, and milk drinking has dropped substantially.

it actually robs the bones of calcium, as its an acid.

it also is actually ILLEGAL to sell milk that isn't pasteurized... they zap it over and over again.. its like drinking orange juice that is pasteurized vs. freshly squeezed. no comparison at all in both taste and nutrition. the milk you buy from the store isn't your local dairy farmer, its a large corporation that injects their cows full of hormones to where they are milked gallons and gallons of milk unnaturally.

the public is 60%+ unable to even digest lactose! why do you think whey makes people gassy and bloated? yet we hear about 'lactose intolerance' as if it a disease or something.. BS, it is actually NORMAL not be able to digest lactose, yet the dairy industry claims that very few are lactose intolerant.

now if you can find a local dairy farmer who doesn't use hormones on his cows AND does not pasteurize his milk then maybe i will give that a shot.. but otherwise hell no will i drink milk

what you should be drinking is WATER. do you see guys at the gym carrying around gallons of milk or water? you tell me. do you see at road races them handing runners cups of water or milk?

anyway do your own research like i said and make your own decisions. I'm sure there are a lot of people on this board who will defend milk, just like if you go online people defend diet soda as healthy and refuse to accept that it isn't.

if you INSIST on drinking milk then by god atleast buy organic milk from a local farmer.. yeah its still pasteurized and yeah its not gonna have as much nutrition as pure milk but atleast you won't be putting hormones into your body.

This is VERY interesting. I will definitely look into that. Thanks for letting me know. And I am taking in 4000 calories a day pretty easy as I work a 40 hour week of hard labor and work out about an hour or more a day. I eat when I get hungry and I have realized that even before I went on a diet, I was taking in around 3400 a day anyway. I have been eating healthy too.

 

[die faster]

i make great gains off the gallon of milk a day. before you go to bed make sure youre getting a good casein shake, i like to blend in some oats and peanuts with whole milk and a couple scoops of casein. keep your protein bottle by your bed too. down a shake when you wake up to go to the bathroom or get thirsty in the middle of the night. then down another one as soon as you wake up before you brush your teeth

steve honestly if it didnt go bad so fast i would carry around a milk jug instead of my water jug lol

 

[Laxfiend]

Will keep that in mind. I understand that there are two sides to this milk arguement and obviously it is a moot point. I will do my research before I start cutting all dairy out of my diet. Also, steve, I read a few articles about milk and all of them said that dairy makes up about 40% of the American diet. I didn't believe this until I looked in my refrigerator and realized all the dairy I eat throughout the day....its a lot. I will continue to research both sides of the arguement.

 

[stevesmi]

Will keep that in mind. I understand that there are two sides to this milk arguement and obviously it is a moot point. I will do my research before I start cutting all dairy out of my diet. Also, steve, I read a few articles about milk and all of them said that dairy makes up about 40% of the American diet. I didn't believe this until I looked in my refrigerator and realized all the dairy I eat throughout the day....its a lot. I will continue to research both sides of the arguement.

I was a milk drinker up until about 24 years old... then I quit it and my health took a dramatic U-turn.. I think as you get older you will notice that the things you can get away with eating when you are young, that is not the case as you get older.. for example hot dogs.. i used to eat those all the time as a teen.. now if i eat it i will throw up lol. when i was a powerlifter in high school I noticed that the more i stayed away from dairy that week, the easier it would be to make weight every wednesday for our meets.. I remember I did not eat ice cream or cake for 2 straight years, my bf% was in the mid single digits, I did not know much about nutrition but i knew to stay away from dairy and sugars just from my limited experience.. I did not understand why that was but now I know.. milk has a lot of sugar my friend.. and sugar is something we get way too much of in this country, thats why most people are fat. other dairy not only has sugar but also has salt which is another thing we get way too much of (heart disease is the #1 killer)

here is an interseting experiment that you can try.. next time you are at the supermarket look at the people who are buying dairy/milk or who are buying soda.. you will notice a trend. they are obese, and usually their kids are obese as well. (is it genetics or is it that the kids are eating what their fat parents are giving them? mostly the second thing)

the people who are shopping in the organic section and eating produce are usually the gym rats and people in good shape.. or when you are in line checking out look at what people are buying and then look at the people's bodies. you will notice the people buying processed junk are in bad shape, the people buying nutritious food are in good shape. what you put in your body is crucial.

when I'm in line usually the person in front of me has a bunch of processed crap, white bread, soda, milk, fats, sugars... then i put fruits/veggies/lean meats/cage free eggs on there... its so easy to tell what foods belong to whom you don't even need to put a separater.

 

[CoBra666]

wow, interesting info on milk bro. although i do get everything from the organic store. i def noticed the soda thing tho. walk around wallmart especially and see who has what to eat.

 

[JDid23]

Steve, I have really enjoyed reading your posts man! Great information bro.

Lax, you should make a log in the weightlifting thread... I have one and so do a lot of other guys, many of whom are around your age. We all read each others logs, give constructive criticism, and track our progress. It has helped me a lot

 

[Laxfiend]

Steve, I saw your post earlier today but was busy and didn't have time to write back, plus its kind of a pain writing a post on my iphone. Anyway, I am going to maintain my same diet for week, while cutting all dairy out of my diet, and replacing it with something that has around the same nutrients. Then I will eat dairy for a week like I did before. I will start a log and post all of my progress. I will start doing this in a week or so because I am still working out the kinks of my workout. (I started working out this routine only a week or two ago and I don't want it to affect my results). Jdid I will start one thanks for letting me know

 

[jwalifts]

Thanks stevesmi. I'll post my progress over the years. Hopefully I can get as big as you someday. One more question: Which should I drink skim (nonfat) milk or whole milk?

Usually I would say drink which fits your macros better, but at your age (and you're trying to bulk up) just stick with the whole milk. Liquid calories are the easiest calories to consume, so milk is a solid choice when trying to get in extra calories.