supplements

u guys know the best ones to take so i can get some mass on by next school year? (august) i know im not gonna be ripped but i wanna atleast have some muscle tone on my arms, and my abs :p thx
take care

This guy is a major fitness guru. Listen to him, its like he is a MythBusters for fitness youtube.com/scooby1961

haha wat would you know? im subbed to scooby lol
but he doesnt really answer my question xD other than homemade meals, which i dont have time to, and i already have protein shakes

mate just do some basic muscle building research and youll find pretty much the basic plans you'll need. there a ton of ways to go about it, but beware the fakers trying to sell you crazy shit that doesnt work like it says. and good luck buddy

protein pre and post creatine to feed the protein (or brewing sugar does the same thing ) a good multi vitiam (liquid if you can get it )fish oil some pre work out booster if you want how far do you really wanna go

: / he wants to put on mass so basically eat more food, add sugary carbs to post workout.

simplyshredded has tons of articles.

Hey thx for the support man!!

What does pre protrin shake do? And y a liquid multi vitamin?

wudnt i eat the carbs prior to working out? I honestly know nothing about how the body works :p ill prob go for a check up with my doctor and ask him what i should do

Carbs for energy so that you have something to work out on... prevents your body from using muscle mass for fuel.
Stick to heavy compound lifts for putting on mass.
Syntha 6 is about as good as you are going to find in a protein shake, pricey though... ON 100% is a good alternative
usp jacked before workout for intensity, pump and energy
natural test boosters... usp primes good. tribulus is the cheaper alternative

You really need to be looking at your food before supplements though. they are an extra after you have your diet sorted. you need to be eating 5 times a day. every meal should have clean carbs (oats, brown rice, sweet potato) and a fist sized chunk of lean meat.

I can go into more detail if you want...

yes plz and what are heavy compound lifts? plz message me the details and response to this comment
thx

Ok, il post up a diet plan in my lunch break at work.
heavy compounds = squat, deadlift, bench press, military press, clean and jerk

i cant thank you enough man!! i have looked online but i cant find any for my age and weight, nor for my time

what are you age and weight? are you an endomorph, ectomorph or mesomorph?

and height?

5'11
just turned 15
and idk wat the last question was

and i havent weight myself in like 2 weeks
but i wud say 150 - 155

your 15? dude you shouldnt really be looking gain serious mass anytime soon. your body is still growing a ton and you need to weight till it settles down before you make drastic changes, or you risk messing yourself up somewhat. not saying you cant workout or try and look however you want, but just make sure you take it really slow so you dont affect your natural growth too much :)

Ya thx man but honestly i dont think imma grow anymore i have body hair everywhere and not just a few sprouts full on body hair i have been shaving for 2 years and i have had this deep of a voice for like 2 years
But i know wat u mean, i dont wanna go all body builder status i just wanna do it so its noticable

ok, here is a workout plan for mass. You will have to google the technique. Split your workout so you are doing weights 4 days of the week, jiu jitsu 2 days, rest 1 day.
gym day 1 - chest = flat bench, incline bench, close grip bench and skull crushers
day 2 - legs = squat, lunges, romanian deadlifts
day 3 - back = deadlift, row, wide grip pull ups, close grip pull ups
day 4 - biceps and shoulders = military press, heavy barbell shrugs, arnold press, straight barbell curl, front grip barbell curl

go heavy and use full ranges of motion... be carefull witht he weight on the squats though because of your age

How wud i fit that into my schedule? Of jj 3 times a week
And mma thursday and friday?

meal plan to come

you would have to cut back on martial arts if you want to put on mass, they burn to many calories. try 2 jj and 1 mma and skip the shoulder workout

and what do i do on sats and sundays? and is it still good to work on cardio in the mornings every day?

damn tht sux what about just eating more?

no need to do the extra cardio, lifts weights, martial arts is your cardio. you can just eat more if you have the time and preperation. il post up a basic mass meal supplements plan after work i didnt have time at lunch

Ok thx

For your supplements it really depends on how much you have to spend. You need a multivitamin, protein powder and a pre workout drink. You shouldn’t really be touching anything other than this at 15.
If you have spare cash then:
Protein = BSN Syntha 6
Multivitamin = animal pak
Preworkout = usp jacked
If you don’t then:
Protein = ON 100% whey
Multivitamin = now sports male vitamin
Pre workout = id still get usp jacked

Food
I use protein scoopers to measure things, you get them in nearly every type of protein available. You will need to get some Tupperware and pre cook your chicken for the next day and take it with you. With every meal you need protein, preferably in the form of a fist sized lump of meat. Of course your times will be different to mine, this is what i do though.

What to eat when to eat:

Meal 1 7am: breakfast – 5 scoops natural yogurt, 1 scoop oats, 1 banana, handful of cranberries and raisins.
Take your multivitamin now
Meal 2 11am: 1 or 2 chicken breasts and rice. Brown rice preferably though microwave rice is fine if you are on the go
Meal 3 1.30pm: 1 chicken breast, 1 scoop of oats
Meal 4 4.30pm: This is my main dinner, im guessing you live at home so just eat whatever you are given. Preferably you want something along the lines of steak, sweet potato and broccoli

6pm have your usp jacked
6.30 go lift heavy weights. Its about intensity not about how long you are there. You should be able to get a good workout in under an hour. Any longer than that is detrimental to putting on mass

Meal 5 8pm have your protein shake
Meal 6 10.30pm cottage cheese and crackers

Alright thx lol but wat about wen i workout? Cuz i have jiu jitsu at 430 and mma at 430

was just wondering what the benefit of the cottage cheese and crackers is, seems a bit weird to eat b4 bed, does the cottage cheese and crackers do something to ur metabolism while u sleep?

I googled animal pak and so many bad things have been said about it

yeh theres alot of that, its prety old school. People dont like it because it is very strong so if you dont drink enough water your pea glows and its alot of pills. I like it, its won alot of awards. There are plenty of alternatives now though that dont require so many pills

cottage cheese is good before bed as it is a good cheap lean protein source that helps aid the catabolic state your body goes in while you sleep. Its a casein protein so breaks down slowly. You can buy casien protein, whole foods are better though

If your training a lot you need the overkill vitamins like Animal Pack or Orange Triad, it also has glucosamine which is really good for your joints so as a bjj guy you should be taking that.

Cottage cheese is great alright I eat two tubs before bed most nights.

Glutamine is another great supplement its the amino acid your immune system uses for fuel so when your working out a lot it helps you stay healthy.

To be honest if your 15 and want to put on weight you should go by the rule "It's better to eat too much bad stuff than not enough good stuff" when you have a fast metabolism it's very hard to get all the calories you need from clean foods so throw in a pizza here and there.

People hugely neglect quick carbs post workout too, you can get dextrose supplement or just drink down a sugary sports drink after your protein shake.

Keep a tub of peanut butter with you at all times if your going to miss a meal hammer three or four spoons of that for some protein carbs and lots of good fats.

Cool thx

aight thx i still dont know where imma get the money for this shit at though lol

If you want to put on mass that will stay on get your protein from your food first and foremost. Protein shakes will put mass on but it will not stay on unless your eating enough sold protein. Tuna is great for putting on lean muscle without any fat whatsoever.

By the way I used to take protein shakes to gain muscle but nowadays I dont even fuck with em anymore. With the correct diet you dont really need them unless its for a short term quick gain of mass

Isnt it all water?

what tuna? no there is at least 22 grams of protein in a serving of tuna. The average syntha 6 shake has like 25-30 grams of protein which yes is more but its also more $. tuna is cheap and effective

No im talking about protein shakes
Doesnt it just make water muscle?
And when i get my body shape i want
How do i get stronger without gaining mass? And can i stop taking protein shakes?
As long as i keep the same diet without the gain

Protein is made of amino acids that your body will use to repair and build muscle. A shake after lifting weights is all I was doing when I was your age and I filled out pretty well. Just eat like its your job.

As for getting stronger without gaining mass, its all relative to how much you're eating. If you're lifting hard but not necessarily eating enough to force your body to get bigger, you can still get stronger. Train the compound lifts and try to add a little bit of weight each time.