View Full Version : Supplement Help
02-17-2011, 02:38 PM
Hey guys I am in need of some Supplement help, I am Looking to gain about 20+ pounds of muscel for football Full Back+ Line Backer. I want some sort of Creatine for obvious reasons. I wanna Keep my body Fat around the same as it is now Hopefully shed some Fat burner should help with that right? Last but not Least I am running SS Thanks for the help guys
03-04-2011, 09:54 AM
Take a look at this 1st: http://www.wannabebig.com/training/bodybuilding/four-laws-of-training-and-growing-the-perfect-hypertrophy-plan/
Then take a look at this: http://www.wannabebig.com/training/five-keys-to-getting-and-staying-big-and-strong/
These should get you started and answer most of your questions. There are many training programs on here that you can get started with. Judging by your age, your still going through many changes and your metabolism is very high, so you'll have to take that into consideration regarding nutrition. Most importantly, your going down a road that can be very rewarding, considering you DO IT RIGHT! What I mean by that is in your lack of experience with weightlifting, moving heavy weights can be very taxing on your body and dangerous if form is not PERFECT. Its better to put up a true 170 with proper form on the bench press, then put up 180 with improper form. Have an experienced spotter ALWAYS when lifting anywhere near your maxes. Finally you'll need to be patient because gaining 20lbs, especially someone with your body type, will not happen overnight, nor will it happen in 3months. Hope this helps.
03-04-2011, 12:41 PM
You want to gain 20 lbs?
You want to shed some fat?
I thought you'd been around here long enough?
Pick a goal; Gain or Lose
03-05-2011, 10:25 AM
I plan on stopping by the Diet and Nutrition forum to see if you have a thread there talking about "Need to gain weight, need help with diet" first, then I'll respond in there first.
03-05-2011, 11:05 AM
I saw nothing in the diet and nutrition thread, so here's a more thorough response.
I'm assuming that football season isn't starting until around the summer time, so that gives you 4-5 months. Being young it's possible to gain quickly, but I can say that from my experience when I started lifting at 14 I averaged about a 10-15 pound increase each year through 8th grade to graduation.
8th-9th = 15 pounds BW 140
9th-10th = 15 pounds BW 155
10th-11th = 15 pounds BW 170
11th-12th = 10 pounds BW 180
It took 4 years for me to gain about 40 pounds, so I can guarantee that 20 pounds in 5 months, and with minimal fat gain is highly unrealistic. I'd think something reasonable in terms of weight gain, could be 8-10 pounds. That is possible with everything in check, diet, lifting, and recovery.
For football you want speed, strength, power, and quickness (yes some of those terms are very similar). I'd make sure you are doing plyometrics and a lot of short distance sprints and directional changing speed drills, that form of cardio will help minimize fat gains as well.
The supplements aren't going to be the biggest factor in you gaining weight and getting stronger.
I'd start off just by eatting, and eatting more than you previously have been eatting.
If you were to buy any supplements I'd make it be some sort of protein powder and preferrably one with added carbs, but you can always add your own carbs by having a bowl of cereal, rice, breads, bagels, etc. If you are to go with a supplement find a protein supplement that is affordable, you can always add carbs and even fats to it to increase the calories.
It's more important to focus on what you EAT, rather than what supplements you take.
Get yourself into a calorie surplus, meaning eat a lot of calories!
The following attachments are charts of what I ate on a weekly basis when I was either a sophmore or junior in high school. I tracked what I ate just by using a checklist, and then I tallied how many calories I missed for the entire week.
I'd estimate calorie totals to be:
Meal 1- 700
Meal 2- 600
Meal 3- 700
Meal 4- 400
Meal 5- 400
Meal 6- 400
2 Protein Shakes a day - 500
Total Calories were sitting around 3,700+ a day. I missed meals here and there, so I averaged around 3,500.
Just browse the pages I scanned and get an idea of things you can eat. I eventually switched out tuna and oatmeal for ground beef with some taco seasoning and scooped it up with Doritos! Talk about a calorie jump.
I've also done tuna and raman noodles, gives you higher calories than tuna and rice or oatmeal.
Eat 1st, train 2nd, rest 3rd, and supplement 4th.
03-05-2011, 11:58 AM
Eat 1st, train 2nd, rest 3rd, and supplement 4th.
03-05-2011, 05:14 PM
Im doing a similar thing here except trying to slim down on fat. Mostly because its counter-active and is the opposite you want to do for football. Right now, im a junior and ended my previous season at 185lbs. Being new and not-understanding to certain concepts, i tried to do what you stated. Gain muscle,gain weight,and loss fat so i can be a stud muffin. So from Novemeber to Decemeber, i attempted it. And guess what i ended up at? 180 lbs. Sure i lost some body fat, but i lost strength and had to focus on my true goal. So, with the help of guys like above,hard work, FOOD, rest,etc, im currently at 210lbs(after only a little over 2 months, a 30 lb gain for me) and have been killing it in the gym and plan to decimate kids for my last year of ball.I suggest you do the same and listen to the dudes above.
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