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work_hard777

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Need Advice

Hi, im 17 years old and am currently not in a sport until next fall for football. I weight lift 4 days a week and am right now trying to gain as much muscle and lean weight mass i can.

I am only 5'8'' and 145 lbs, i am very strong for my size but my ultimate goal was to someday reach 170 lbs. I have been eating a lot more that i usually have, all healthy food to be exact. For supplements i have takin Russian Bear Protein, Nitro-Tech Whey Protein, Cell-Tech Creatine, and GNC HMB amino acids.

It just seems im trying so hard and am always researching, asking, looking for tips and advice for what i should do or change. I am just not getting the results i want. I want to become as fast and strong as i possibly can by next football season and take what i have learned to keep training hard for many years to come.

So if anyone here has any advice or questions for me feel free to tell or ask me anything. Im dedicated and work hard to achieve my goals so anything will be helpfull for me.

Thanks for your time.
 
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Re: Need Advice

work_hard777 said:
Hi, im 17 years old and am currently not in a sport until next fall for football. I weight lift 4 days a week and am right now trying to gain as much muscle and lean weight mass i can.

I am only 5'8'' and 145 lbs, i am very strong for my size but my ultimate goal was to someday reach 170 lbs. I have been eating a lot more that i usually have, all healthy food to be exact. For supplements i have takin Russian Bear Protein, Nitro-Tech Whey Protein, Cell-Tech Creatine, and GNC HMB amino acids.

It just seems im trying so hard and am always researching, asking, looking for tips and advice for what i should do or change. I am just not getting the results i want. I want to become as fast and strong as i possibly can by next football season and take what i have learned to keep training hard for many years to come.

So if anyone here has any advice or questions for me feel free to tell or ask me anything. Im dedicated and work hard to achieve my goals so anything will be helpfull for me.

Thanks for your time.
Click to expand...


Hey check out the "Workout Vault" @ http://www.elitefitness.com/forum/showthread.php?t=484815.
Specifically look at the 3x5 and 5x5 workouts depending on your training experience. Also read Starting Strength @ http://forum.bodybuilding.com/showthread.php?t=998224. This will get you started. Just so you know a lot of people here including myself keep lifting logs for our 3x5 and 5x5 workouts. Check some of those out too. For future reference, the 5x5 is great for bulking and cutting.
 
I would buy Starting Strength by Mark Rippetoe and read it cover to cover. Do what he says and you will be the man by the fall.

Then read the training sticky on the Rippetoe 3x5 program. Do the 3x5 untill you stall, or can't add weight workout to workout.

Then go read the sticky on the Bill Starr 5x5 and do the Intermediate version until you stall. Then do the Advanced version.

When you get sick of that buy Practical Programing by ...guess who...Mark Rippetoe and then you won't need anyone's help ever again to get bigger, faster, or stronger.
 
Wow thanks a lot. Yeah i will look into what you guys said. Oh and for the supplements im taking, am i on the right track or should i be changing or adding some things??? If i do everything right and i weigh anything from 145 - 148 right now, is it anyway possible to reach 170 by next football season??
 
145 to 170 @ 17yrs old and we have till the FALL... Hell yes. Here is what you do (besides buy Starting Strength and do the 3x5):

Drink 1.5-2 gallons of water a day.

Meal 1: 7 Eggs, 1 cup oats, 2-3 slices whole wheat toast w/ all natural peanut butter (anpb)
Meal 2: Whey, 3 cups whole milk, 2 tbsp ANPB, banana
Meal 3: Chik Sandwich - 8oz chik, whole wheat bun, cheese if fine (fat free if your to vain to bulk properly!), mayo is also fine.
Meal 4: Same as meal 3
Meal 5: ANPB and Jelly w/ 3 cups whole milk
Meal 6: Family Dinner - whatever it is just eat it and eat big - drink a quart of milk w/ dinner
Meal 7: Whey, whole milk, anpb or Dinner leftovers

Snack on almonds, or if you really want to grow eat another meal or two. A smart guy once told me "no one gets big eating chicken breast and broccoli all day". You are not a body builder so throw out everything you have ever read in a Muscle & Fitness rag. They are dog shit and their advice is on par.

Food is the key. Supplements are meant to do things similar to what food does, but since most people won't eat the right whole foods they need to supplement. Your supplement list is totally fine. Add a multi vitamin and some Glucosamine and you are set.
 
Superb advice in this thread. Buy Starting Strength and EAT. You should coast past 170 if you stick with it and EAT.
 
I can drink up to 2 gals and 5k cals at 230... seems unessesary at 170lbs

He'll live if he can cram all the food he can down... chase it with milk and if theres room inbetweeen drink some water.

That menu looks tasty, no clue what the macros are for it though.
 
Follow the advice on this thread and you will be huge.
I can speak from personal experience, some folks at this board know their stuff and al420 is one of them.

So are silver and Sarge...
 
I agree w/ Erikz - AL is a smart mofo.

With that said I am also not a fitness model and have seen my ab's only in dreams. I train for strength, not for looks. At your age it may be hard to be stronger than some guys but still appear smaller. It's important to remember that for your sport you want to be a combination of big/fast/strong w/ out loosing site on any of those aspects.
 
I'm another backer for the 'Starting Strength, Practical Programming and 3x5' advice. You won't go wrong there and will learn a hell of a lot.

On the diet front, I'd say don't complicate things and just try to drink a gallon of whole milk every day along with your meals (that's a gallon total, not with every meal, lol).
 
Thanks guys, there was a lot of helpful information on this thread. Im going to work as hard as i can to make sure i get every step down that you told me. Hopefully i will keep you people here posted on my progress and how far i come.

I cant believe i forgot how amazing this website is, you people here really know your stuff. Just Awesome
 
Alright i have a question. I weight-lift 4 days a week, and i beleive that book or the programs are only 3 days a week. I just assumed that like a monday, tuesday, thursday, and friday schedule is where you kinda wanted to be at. I have also been really curious about 5 days a week, like monday-friday but i would have to check with you guys or someone else to see how that would work out.

Anyways i was just curious on whats best and what i should be doing.
 
"Starting Strength" covers the basics and sets up a 3 day program.

"Practical Programming" will answer your questions about lifting 4 or 5 days a week. It also explains why that is not the most effective thing for you at this stage in your training.

startingstrength.com
 
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At least be sure to eat eat eat
 
Why work out 5 days a week doing a routine designed for guys three times the size pumped with three times the testosterone when you can work out 3 days a week and get MAXIMUM results at this stage of your development?

Your friends will be asking you how you did it if you follow the advise given above my friend. Guaranteed.
 
work_hard777 said:
Alright i have a question. I weight-lift 4 days a week, and i beleive that book or the programs are only 3 days a week. I just assumed that like a monday, tuesday, thursday, and friday schedule is where you kinda wanted to be at. I have also been really curious about 5 days a week, like monday-friday but i would have to check with you guys or someone else to see how that would work out.

Anyways i was just curious on whats best and what i should be doing.
Click to expand...
There's nothing magical about the number of days you work out; the important thing is what you do on those days. You could spread the basic lifts over 4 days with two upper-body and two lower-body days or something similar and be fine. By contrast, if going to 4-5 days a week means having "chest", "arms", etc. days and doing a dozen exercises per day, most of them isolation/machine work, it would be a terrible way to train.

If you're just getting started, it doesn't get much better than Rippetoe's 3x5. Looking ahead, you really can't go wrong with a 3 days per week plan with a squat, press and pull on each day. With appropriate modifications along the way (don't worry about these for now), most guys could use a setup like this for the duration of their training careers without shortchanging themselves.
 
Agreed with both the above. Quality over quantity - more times in the gym doesn't mean more development. You're not losing out just because you're not there as often, so long as when you are there, you're doing quality stuff.

You could split things over 4 days as CS said, but why bother making something up when the Rippetoe 3x5 is such a well-trodden path that has proven itself so incredibly effective for beginners?

Trust us :)
 
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