supplements

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?