tat wrote By no means am I a professional, but I hope this will help you out.

Calories are key man! Protein as well. Let me know if you want me to tell you how many calories you should be consuming a day to gain muscle mass.

As far as what you bought, it's defenitly not the best but it won't hurt to use it. It doesn't have much protein per serving, nor do I see anything about calories or creatine in the nutritional information.

If you have the money to spend, I would recommend MyoZene. It is about $45. It is an excellent Mass gainer and Strength Builder. You can check it out at the link below if you would like.

MyoZene: [ Register or Signin to view external links. ]

Since your only 15 and just starting out, I won't get in to pre-work out and all of that, but I do recommend that you take your multivitamins every day. You can take something as simple as vitamins from your local grocery store, or if you can look in to what all of my big friends take, Animal Pak.

Animal Pak Vitamins: [ Register or Signin to view external links. ]

I would say that you start out working out about 3 times a week and work your way up as you progress. It's up to you, though. You can research that if you would like.

As far as workouts that damage your growth, I would say no as long as you know what you are doing. If you are doing workouts in the wrong form, too much weight, or are careless with what you are doing then you can do damage to your body. If you need help with a workout there will be plenty of people who can show you how to do it properly.

Following a meal plan is hard, but if you are serious about bulking up, this is key:

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Goals: Eat 3 meals a day, plus pre and post workouts.

Get more carbohydrate into your diet through cereal, rice, pasta, fruits, and vegetables to provide fuel for activity.


Cut down on fat in the diet and increase the protein and carbohydrate.



THE PLAN

BREAKFAST

Orange juice: large glass ( 12 ounces)

Cereal: A large bowl of Cheerios with granola added, skim milk

And a bagel or 2 slices of wheat toast with 1 TBSP peanut butter on each piece



OR

2 pieces of fruit

A glass of juice ( 12 ounces)

A breakfast sandwich of an English muffin

Scrambled eggs (2)

2 pieces of ham

2 slices of cheese



OR



A smoothie made with

1 scoop of protein powder

8 oz yogurt

12 oz skim milk

1 cup of frozen fruit



AND



A bagel with peanut butter



Eat something within 15 minutes of finishing your workout, EVEN if you are not hungry. If you exercise more than once a day, you need to eat something after every workout.



Choices:

A peanut butter and jelly sandwich and a sports drink

A container of yogurt with granola

A small bag of trail mix and Gatorade

A bar such as Balance, Power or Clif Bar and sports drink

This helps you to recover as well as increase weight.



LUNCH OPTIONS:

Subway 12 inch:

Chicken

Tuna

Steak

Ham and cheese

With baked chips and lemonade or juice to drink



Burger places:

A cheeseburger, and a grilled chicken sandwich

Small fries

Shake



OR

Grilled chicken salad with a baked potato and juice to drink



OR

A wrap with a salad and a shake



If you make food:



Bagel sandwich with turkey, cheese and fruit

Pasta with sauce, 2 pieces of chicken and a salad



OR

An omelet with 3 eggs, cheese, vegetables,

Hash browns

And 2 slices of toast



SNACK in the afternoon:

Banana with peanut butter ( 2 TBSP)

Trail mix with cereal, nuts, and dried fruit ( 1 cup or 2 handfuls)

Cheese and crackers

Large Bowl of cereal



If you want to have something to drink that contains calories:



Juice

Low-fat milk

Lemonade

Sports Drink



DINNER

Protein always:

Half of the plate



Steak

Chicken

Fish

Pork

Turkey



With

Half the plate as rice, pasta, potato, corn



And then separately:



A salad

Or

Cooked vegetables

Or fruit



Seconds should be from carbs and meat.



To drink at dinner:



Milk

Juice

Lemonade

(Don't get dehydrated, Drink water too!)



LATER AT NIGHT

To add some extra calories:



A large bowl of ice cream or frozen yogurt

A smoothie

A protein shake with ice cream added

A sandwich

_Wiz_Khalifa_ wrote That protein shake is terrible mate. Nothing will happen to you buy using that stuff. The only good ones cost minimum of 25pound.


I eat pasta and most meat products