Help Please

C

Cotton8541

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So this is my first post on these forums.

Anyways, currently I'm almost 17 years old, male, 5'9", 135lbs and I've been lifting weights for almost a year now and I've definitely noticed some nice improvements in my body. I would say I've lost about 30lbs, I'm looking pretty toned and my abs are finally starting to show. I can also feel the difference when I'm physically engaged in a straining activity, and I love it.

My goal is to get to about 165lbs-175lbs in muscle, but the problem is I'm staying at or losing weight instead of gaining. At first I figured I was losing fat weight, and gaining muscle weight at the same time; evening out my weight. But, for about a month now I've been back and forth between 135lbs and 140lbs.

My workouts usually consist of 4 sets of 4-5 exercises consisting of 10reps each. For the last 3 weeks I have also been running a mile in about 8 minutes pre-workout. I also drink plenty of water before, during and after my workouts. My diet doesn't consist of anything special, but it's a healthy diet. I strictly stay away from fast foods, soda and other soft drinks, as well as sweets. I have 3 meals a day, each with a tall glass of skim milk. Most of my grain products are whole wheat/whole grain/multi-grain. All the meat I eat is lean and all natural. I also eat a lot of fruit, but I will admit I have room for more vegetables. Eating healthy like this has actually had a somewhat negative effect on me, If I eat junk food like fast foods, or anything that's just really no good for you, my body will actually physically reject it.

Anyways, I figured supplements would be the answer to my problem, so here I am. I know pretty much nothing about them, but I am willing to learn. My first question is, how safe are these? What are the negative side effects? Are they natural?

Anyways If someone is interested in my workout details or anything of the sort I will be glad to inform you. Also, what does everyone suggest for supplements for me? I also need to know how much, when to take them, etc.

Thank you.

I can't post links yet, so to see a picture of me go to myspace/cotton8541
 
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Hey hun,

I think that at 17, a protein shake supplement would be good/safe for you. First and foremost, I would make sure you're eating enough. Just keep packing in as much food as you can (provided it's CLEAN food; even if your metabolism is fast). If you've exhausted your appetite through whole foods, then protein is a good call.

I think whey protein (a high quality one) is right up your alley. If you can afford it, take 1 scoop pre workout, 2 scoops post. Or JUST 1-2 scoops post workout.
 
It depends on your financial situation. I mean, if you can afford it, you can take 2 scoops between breakfast and lunch, 2 scoops between lunch and dinner, and 2 scoops of casein protein before bed.

But if money is tight, then pre and post workout would be fine.
 
What does your training look like? Personally, I would like at that before thinking that supplements would be the answer. :)
 
abear, I don't have a set in stone schedule, but generally it looks like this:

(All exercises are 4 sets each, and on last set all reps are upped by 2. I run a mile in about 7 1/2 minutes before I start lifting.)

Biceps:
1. Regular Barbell Curls - 45lbs. 10 reps.
2. 7-7-7 Hammer Curls - 20lbs. 7 reps. each stage. (obviously)
3. Reverse Barbell Curls - 45lbs. 10 reps.
4. Regular Alternating Dumbbell Curls - 20lbs. 10 reps each arm.
5. Concentration Curls - 20 lbs. 10 reps each arm.

^^^I don't know any triceps exercise, so maybe someone could help me with incorporating triceps into this routine.

Shoulders:
1. Upright Rows - 50lbs. 10 reps.
2. Lateral Raises - 20lbs. 10 reps.
3. Barbell Shrugs - 50lbs. 20 reps.
4. Dumbbell Front Raises - 20lbs. 10 reps each arm.

(And I just learned that triceps should be done before shoulders so I'll have to change that.)

I know this is bad but these two are my only solid workouts. I usually workout from home and I don't know any free weight back workouts, so If you guys could suggest some stuff that would be great.

Also, I have not weight trained my legs in months.

But, I do abs/core usually once a week as well.
 
I would make the suggestion of getting a book like Brawn or maybe even better Starting Strength. You could google Starting Strength and/or Mark Rippetoe or beginner 5x5 and you can find routines that would better suit you. This is coming from someone who was 22 years old and weighed 125lbs years ago. :)
 
I am a huge fan of Arnold's Encyclopedia.

Regardless of how old the book is, the information and knowledge in it is timeless, and still applies. It my opinion, it's the #1 book for all bodybuilders.
 
Yes, I have read that one. It put a phone book to shame. LOL!!!

If I remember correctly, it had a good section on the history with many a picture of bodybuilders through the years. Very inspirational!
 
abear said:
Yes, I have read that one. It put a phone book to shame. LOL!!!

If I remember correctly, it had a good section on the history with many a picture of bodybuilders through the years. Very inspirational!
Click to expand...

Almost every couple of pages is a pictorial of famous bodybuilders from the 60-80s performing a certain exercise or gathered around talking.

You're right...it's friggin' motivating!
 
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