16 years of age, Before pictures

These pictures are my before pictures, I have a 12 weeks to obtain the goals I wish to. These goals include:

165 pounds to 185 pounds
1 Rep Max 200 pound bench press to 1 Rep Max 225 pound bench press
4.9 second 40 yard dash to 4.7 second 40 yard dash

What supplements should I be taking (currently not on any), and what should my diet include? as well, what areas of improvement should I be focusing on?



[image]local://7678/A8D4F7B2AFD34B11B524BA5BACD24BDF.jpg[/image]

Attached Image(s)

5'11
165 pounds
200 pound Bench Press
4.9 40 yard dash
13.5" arms

Goals:
185 pounds
225 pound bench press
4.7 40 yard dash
14.5" arms

TIME!?! 12 weeks.

Back

[image]local://7678/7A006900649A4816A30E29ACBAD62EAD.jpg[/image]

Attached Image(s)

5'11
165 pounds
200 pound Bench Press
4.9 40 yard dash
13.5" arms

Goals:
185 pounds
225 pound bench press
4.7 40 yard dash
14.5" arms

TIME!?! 12 weeks.

Front, Unflexed

[image]local://7678/53A625424A71436EBCABB6ABD8198076.jpg[/image]

Attached Image(s)

5'11
165 pounds
200 pound Bench Press
4.9 40 yard dash
13.5" arms

Goals:
185 pounds
225 pound bench press
4.7 40 yard dash
14.5" arms

TIME!?! 12 weeks.

Quad

[image]local://7678/40C33FBB7532427CB042955646A154C5.jpg[/image]

Attached Image(s)

5'11
165 pounds
200 pound Bench Press
4.9 40 yard dash
13.5" arms

Goals:
185 pounds
225 pound bench press
4.7 40 yard dash
14.5" arms

TIME!?! 12 weeks.

Calf

[image]local://7678/6CCB3812BD2045D6ADB2AA55A9C73BA8.jpg[/image]

Attached Image(s)

5'11
165 pounds
200 pound Bench Press
4.9 40 yard dash
13.5" arms

Goals:
185 pounds
225 pound bench press
4.7 40 yard dash
14.5" arms

TIME!?! 12 weeks.

looks like ur an ecto to me
 
if u want to achieve those goals and gain that weight then u need alot of food!!
 
whole milk and alot of whole eggs
 
but it looks like u got a pretty good base to start with

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

alright thanks man
what supps should i invest in?
i get my paycheque on thursday, and i'm not on any supps at all right now.
what should i be buying?

5'11
165 pounds
200 pound Bench Press
4.9 40 yard dash
13.5" arms

Goals:
185 pounds
225 pound bench press
4.7 40 yard dash
14.5" arms

TIME!?! 12 weeks.

ON 100% Whey protein, Multi Vitamin.

Optional: Creatine for endurance, helps a lot.
Fish Oil-Get your fatty acids!
Pre-workout supplement-Helps boost motivation for the gym, aka caffeine rush. (Black Powder, Superpump 250, No-Xplode, etc...)

Name:Corey 
Age:18
Supplements: Whey, Creatine, Multi Vit, Fish Oil
Weight:182 Height:5'8
Bench:245
Squat:305
DeadLift:275

great start, now eat like it is your job(quality food of course).

like everyone said eat a ton, although you wanting gain 20 pounds in 12 weeks is gunna be a tough shoe to fit just an fyi...

I reckon Optimum Nutrition 100% whey and multivitamin...I say forget about anything else and focus on eating, You have a great base with good muscle mass..I imagine you'll look good a bit heavier.

Good luck!

ORIGINAL: MaverickKeepsitReal

ON 100% Whey protein, Multi Vitamin.

Optional: Creatine for endurance, helps a lot.
Fish Oil-Get your fatty acids!
Pre-workout supplement-Helps boost motivation for the gym, aka caffeine rush. (Black Powder, Superpump 250, No-Xplode, etc...)

a very very, VERY cheap replacement for this is a song you put on a CD that gets you pumped up...........

ORIGINAL: boomersooner1331

ORIGINAL: MaverickKeepsitReal

ON 100% Whey protein, Multi Vitamin.

Optional: Creatine for endurance, helps a lot.
Fish Oil-Get your fatty acids!
Pre-workout supplement-Helps boost motivation for the gym, aka caffeine rush. (Black Powder, Superpump 250, No-Xplode, etc...)

a very very, VERY cheap replacement for this is a song you put on a CD that gets you pumped up...........

haha i really agree with this.  Music is a really powerful thing.  I think nothing gets me going better than lose yourself or till i collapse by eminem.  And its like certain parts of tha song I just feel like i could tear my fingers into a wall and rip it out and hold it up in the air.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.