Im looking for a weight gainer that won't send my BF skyrocketing. Also, I'm thinking about incorporating casein, BCAA, Pre workout, and a recovery if necessary.Would that be overkill?
My diet isn't the same every day, but I drink about a gallon of water a day, I eat typically every two hours on average. I eat big lunch and a big dinner, with a moderate breakfast supplemented by yogurt, sandwiches, whole food snacks, and basically everything my high school cafeteria offers.
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Thread: Supplement suggestions
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11-20-2012, 06:34 AM #1
Supplement suggestions
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11-20-2012, 06:44 AM #2
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11-20-2012, 06:54 AM #3
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11-20-2012, 06:57 AM #4
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11-20-2012, 07:37 AM #5
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He needs GOMAD and 5/3/1 BBB like you said...PHAT would be a hold out on, he is a 17 year old...they don't get the term: "less is more" and they might overdo it on the hypertrophy days on % and be shot out for power days which would = injury...BBB 5/3/1 is what I usually recommend for beginners and then move them into the Periodization Bible once muscle imbalances are located (in case there's any) and you know...add assistance and prehab exercises.
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11-20-2012, 08:05 AM #6
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A program like 5/3/1 isn't for beginners IMO, especially with the slower progression.
A program like 3x5 (starting strength) or 5x5 could be of more benefit due to the fact of the quicker linear progression, along with the increased frequency with the big lifts.
Most the time beginners don't even know they're true 5RM or 1RM to even start a program like 5/3/1My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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11-20-2012, 08:17 AM #7
I agree with some of what the others were saying. I started working out seriously around your age. Personally I believe you need a foundation. Nutrition: never been a fan of weight gainers. It's gona take time to get big. Eat big. Don't supplement big. Breakfast, oatmeal, egg whites, occasionally whole eggs, whey protein, 1-2 scoops. Greek yogurt. For snacks, gronola bars, almonds. For lunch, brown rice, deli meats, chicken, spinach, beats, more whey protein. Another snack, some pasta, maybe another yogurt. Then dinner, you can follow the same areas as lunch. At night before bed, some casein protein. Eat big, but healthy. You don't need to follow everything obviously, but get your protein in, get some high carb low fat, but also fats too, like your nuts, peanut butter is another good option. With all this, gota go hard at the gym. I'd start with 3x10. Build a foundation. Get firmilar with what weights you can handle for each muscle. Then try 5x5 or 5x3x1. It's gona take time to get big. But you'll get there. Patience is key. Good luck.
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