14 years old and i need advice!!!

hey im 14 and im on the below supplements and i rly want to stack some more with it or get on a better stack. i need a routine, an advised stack, and some general advice. i eat every 3-5 hours.

PEACE

age:14
height:5'5
Weight:133
Bench:130
deadlift:140
squat:215
sport:Wrestling

heil hitler lol.

"In heaven, all the interesting people are missing." Friedrich Nietzsche

"Time you enjoy wasting, was not wasted" John Lennon

First of all stick to the basics - WHEY PROTEIN, MULTIVITAMIN, FISHOIL... your still 14 so I would wait for ANYTHING else.

1.To start you want to get your DIET down... so

1. Calculate your calories, than from their find out how much protein/carbs/fat you need
2. Find/Create a meal plan from their
3. Focus on 4 critcal eating times... so: Morning Nutrition, Pre-Workout Nutrition, Post-Workout Nutrition, Bed-Time Nutrition
   

2. Next you wanna get a solid routine down... I would stick to 3 days a week at 100% intensity focusing on building strength and there progressing, INTENSITY AND PROGRESSION are KEY!!!

Ex. 3 day a week routine with three different phases.

Your working out on Monday(Day1), Wednesday(Day2), and Friday(Day3)

1)5x5 Warmup Phase(15-20mins)

a) Cardio 5 mins
b) Acclimation Sets

2)Hypertrophy Phase(60mins)

Day1: Legs/Abs

Exercise/Sets/Reps

Barbell Squats/2/5-7
Leg Press/1/5-7
Stiff-Legged Deadlifts/2/5-7
Lying Leg Curls/1/5-7
Standing Machine Calf Raises/2/10-12
Seated Machine Calf Raises/1/5-7
Rope Crunches/2/10-12
Swiss Ball Crunches/1/10-12

Day2: Chest/Shoulders/Triceps

Flat Barbell Bench Press/2/5-7
Incline Dumbell Press/2/5-7
Wide-Grip Dips/2/5-7
Seated Overhead Dumbell Press/2/5-7
Standing Side Laterals/1/10-12
Cable Pushdowns/2/5-7
EZ-Bar Skull Crushers/1/5-7

Day3: Back/Biceps/Forearms

Deadlifts/2/5-7
Overhand Chin-ups/2/5-7
Bent Over Barbell Rows/2/5-7
Barbell Shrugs/2/10-12
Barbell Curls/2/5-7
Seated Dumbell Curls/1/5-7
Barbell Wrist Curls/1/10-12


3) Cool Down Phase(5-10mins)

- Stretching


Training Guidelines

• 8 hours of sleep
• 3 days of training per week
• every set to muscular failure
• everything written down

Good Luck

holy **** thats is a damn good answer. thx alot. but could i still do some creatine or somthin cuz im in off season wrestling training

age:14
height:5'5
Weight:133
Bench:130
deadlift:140
squat:215
sport:Wrestling

ORIGINAL: Hitler77

holy **** thats is a damn good answer. thx alot. but could i still do some creatine or somthin cuz im in off season wrestling training

No problem... but about the creatine, I wouldn't do it at your age... you need to get your diet down + training than after do more RESEARCH on these supplements and ask yourself the question again once you have done the research.

ill seriously consider stopping creatine and the supplements but what about them are bad for people my age

age:14
height:5'5
Weight:133
Bench:130
deadlift:140
squat:215
sport:Wrestling

It's just not needed at your age bro... read up on it too http://forum.bodybuilding.com/showthread.php?t=100831 ... you could possibly think about taking it ONLY and yes ONLY once your diet + training are 100% DOWN.

aight thx man. ill work on the diet and training

age:14
height:5'5
Weight:133
Bench:130
deadlift:140
squat:215
sport:Wrestling

whats with the username?

ORIGINAL: David1991

whats with the username?

lol I think its funny. heil hitler. lol (no i'm not a racist or a nazi or a member of the kkk so stfu.)

"In heaven, all the interesting people are missing." Friedrich Nietzsche

"Time you enjoy wasting, was not wasted" John Lennon

ya jerk, how about taking that nazi **** down!

i just have done lots of reasearch papers and have read all the books about and by adolf hitler. i dont mean to offend anyone. its just for kicks

age:14
height:5'5
Weight:133
Bench:130
deadlift:140
squat:215
sport:Wrestling

ORIGINAL: Hitler77

i just have done lots of reasearch papers and have read all the books about and by adolf hitler. i dont mean to offend anyone. its just for kicks

So are you in favor of Hitler?

absolutley not. i just know so much about him

age:14
height:5'5
Weight:133
Bench:130
deadlift:140
squat:215
sport:Wrestling

i have thought about it and i have decided to stop doing all supplements.
 
and i was just wondering at my age would NO and a multivitamin be ok?

age:14
height:5'5
Weight:133
Bench:130
deadlift:140
squat:215
sport:Wrestling

Forget the NO..  go with a basic multi.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

aight

age:14
height:5'5
Weight:133
Bench:130
deadlift:140
squat:215
sport:Wrestling

ORIGINAL: Hitler77

i have thought about it and i have decided to stop doing all supplements.

and i was just wondering at my age would NO and a multivitamin be ok?

Like the guys above said, stick to the basics...

You can keep up protein for just after a workout, try flax seed oil aswell!

I don't think creatine is going to hurt or hinder you, but it's tested in an 18+ age group, and is only approved as such.  Plus, being younger, you're growing at a much quicker pace; it's generally thought that you don't want to be messing around with this process.

Everytime I get on this forum, I get a craving for peanut butter.
18 yrs.
180lbs.
BF% N/A, estimated 17%

ON 100% Whey, water and a whole lot of food!

ORIGINAL: Zebman

I don't think creatine is going to hurt or hinder you, but it's tested in an 18+ age group, and is only approved as such.  Plus, being younger, you're growing at a much quicker pace; it's generally thought that you don't want to be messing around with this process.

i could see ur point but creatine isnt at all a harmful substance

Not to mention the fact that the muscle wieght you gain from creatine is actually only water, and will just go away.

ORIGINAL: wasserman08

Not to mention the fact that the muscle wieght you gain from creatine is actually only water, and will just go away.

wow, do some research before posting a comment like that. not only did that make no sense but it's not at all true.

ORIGINAL: kingyoto

heil hitler lol.

 
Never. Taking this very offensively...
 

ORIGINAL: kingyoto

ORIGINAL: David1991

whats with the username?

lol I think its funny. heil hitler. lol (no i'm not a racist or a nazi or a member of the kkk so stfu.)

 
Treading in very very very dangerous waters. What is bolded doesn't matter, if I were a moderator, oh jeeze who knows. Watch your words carefully.
 

ORIGINAL: wasserman08

Not to mention the fact that the muscle wieght you gain from creatine is actually only water, and will just go away.

 
Totally incorrect. The muscle is essentially 70% water, so if more water is added, it doesn't just piss away literally. Some will leave the system for there is too much and not enough torn tissue, but for the most part, it is hard earned slabs of muscle.

Current Supplements: Multi, Whey, Caffeine, BCAA, Vitamin C, Calcium
Current Cycle: Strength

"Do not go where the path may lead, instead go where there is no path, and leave a trail."

crap now I feel like an idiot, which I should. Its just that people have told me that its all water and you lose it and I read the same thing in an article by some major bodybuilder(I forget who), yet I stand corrected. But the fact of the matter is you dont need creatine.

hey man what wieght do you wrestle during season?

Go figure... the guy with the username wasserman is getting mad at the one named hitler! hahaha

anyways, probably way off topic but i wanted to make clear that hitler was a genious, politically and mentally. he is a role model for many although what he stood for was VERY WRONG. his characteristics however are very great in a leader. military genious (other than the russia invasion in winter, DUMBASS!)

ORIGINAL: PearlJammer919

ORIGINAL: kingyoto

heil hitler lol.

Never. Taking this very offensively...

ORIGINAL: kingyoto

ORIGINAL: David1991

whats with the username?

lol I think its funny. heil hitler. lol (no i'm not a racist or a nazi or a member of the kkk so stfu.)

Treading in very very very dangerous waters. What is bolded doesn't matter, if I were a moderator, oh jeeze who knows. Watch your words carefully.

ORIGINAL: wasserman08

Not to mention the fact that the muscle wieght you gain from creatine is actually only water, and will just go away.

Totally incorrect. The muscle is essentially 70% water, so if more water is added, it doesn't just piss away literally. Some will leave the system for there is too much and not enough torn tissue, but for the most part, it is hard earned slabs of muscle.

Pearljammer ever try not being a pr1ck. When I first came here you seemed nice and infromative but my god why are you so damn serious all the time it's the freaking internet. I'm so sick of this view you have of yourself that your so damn elite as if your gods gift to dbb.com. You strut atround this site like you think your some sort of demigod, well Iv'e got news for you, your not. You may think i'm immature or whatever but I couldn't care less. I have had enough of your crap. Get off your high horse and stop being such a jerk. Oh and btw if you were a mod this place would be like rule under hitler.

"In heaven, all the interesting people are missing." Friedrich Nietzsche

"Time you enjoy wasting, was not wasted" John Lennon

I apologize that you feel that way, for this is the way I am. I am serious about something that should be taken seriously, and saying whether online or in person, heil satan(essentially), is a matter that I take very offensively. I dont care if you are joking or not, something such as that is something an individual with half a mind could understand not to say in a public forum. I've traveled to the camps, and I've known countless people, very sensitive subject not to be toyed around with.
 
And yes, you are very immature. I find that I am one of the most mature people I know when I interact with people day by day. I joke here and there, but most of the time I put my game face on when it comes down to this site for it's a hobby that I take very seriously. Furthermore, I somewhat dislike stupid people. I'm not trying to call you an idiot, or a moron, but some of the things you say make absolutely no sense, are inappropriate, and make you seem like a child more or less a young adult. I'm not sure if theres a mental issue we're not aware of, and if there is please specify. But my feeling is there isn't, and you just have the mentality of a child.
 
To clear the smoke from this little situation, I'm taking offense for what you and the other guy said for it's a touchy subject. That's basically all I pointed out, and you decided to take it to the next level, which I jumped on board. I am not a ****, I am not a ficitious supernatural creature that you presume I am, however I do know when its time for fun and when it's time to be serious. You apparently don't, and it might take you a few years to get it right. The key word is maturity, and Kingyoto, that is something you lack in. And if I was a moderator on dbb.com, nothing would change. Just insolence, and stupidity would be nowhere to be found. Meaning,...well I'm sure your brain capacity, dont strain yourself, can figure that much out.

Current Supplements: Multi, Whey, Caffeine, BCAA, Vitamin C, Calcium
Current Cycle: Strength

"Do not go where the path may lead, instead go where there is no path, and leave a trail."

King, you were playing around in a VERY touchy subject. So in this case I am inclined to agree with Pearljammer. While you are my friend, you are also immature. And... honestly, its just not smart to piss Pearljammer off. I thought I did in one of the swole vs yet threads, but it turned out he was kidding. That was a common mistake, this time, I'm positive he is angry. He even told you before his slight "snapping point" above. You also started to throw personal things into the arguement over whether or not its bad to say something like hail a genocidal maniac who butchered thousands is completely immature, and the act of a common fifth grader. Pearl then responded with personal things in the argument.  "Raising it a level." Now, just apologize for it, and it'll be over.

-RPB

Red PittBull's Log.