Protein Powder (Shakes) for 14 Year Old Gym Goer

LTrayTrandon on 10/09/2017 - 18:12
Last edited 13/09/2017 - 22:18 by 1 other user

Hi there. I'm a boy turning 15 in 3 months. Just started a gym program to build muscle and lose some body fat, as I'm chubby around the belly and chest. I'm 5'11", weigh 82kg. I would like some advice on what protein powder(s) I should purchase. I was thinking of buying one of these for post workout: Max's Super Whey or Muscletech Nitrotech * Ripped * from xtremewarehouse. My friend and I go to the gym 4 times a week.

This is what we do:

Monday: Tris and chest
Tuesday: Biceps and back
Thursday: Shoulders and traps
Saturday: Either Legs or Cardio (20m running/walking combo on treadmill and 10-15m bike)

I eat healthily and don't have sugary foods

Thanks in advance

I've got the answer I need. Thanks for all your help.

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closed Comments

  • rawm on 10/09/2017 - 19:45
    +30

    Gym goer here; been weight training for 12 years. Don't worry about the negativity on here. You're better off spending 5 hours in the gym each week then playing Nintendo Switch and eating Domino's Pizza all day.

    3 Simple nutrition tips that don't necessarily involve buying protein powder:

    • Eat plenty of eggs, oats and unprocessed foods
    • Try to limit sugar intake and excess carbohydrates
    • Eat lean meat like Chicken, Kangaroo and Tuna

    You're 14. Massive gains will not come to you while your body is still developing.
    Spend this time learning the craft, perfecting proper technique. When you're 21+ you'll then (~2024) start to see a big jump in strength/size. Only then may you benefit from Protein Powder, Creatine and Glutamine supplementation.

    • TrayTrandon on 10/09/2017 - 19:48
      +8

      Thanks for your comment. I'm eating oats for breakfast, eggs or chicken for lunch.

      • [Deactivated] on 11/09/2017 - 01:08
        +4

        @rawm's advice has been the best here so far.

        Eat well, learn to lift properly, stay of bb.com (you will get swole from cancer… that place is cancer)

      • PVA on 11/09/2017 - 12:50
        +2

        And his reply says don't buy protein powder.

      • twoface41face on 11/09/2017 - 20:01

        100%agree with them. If you're trying to get bigger, consume lots of carbs the night before workouts. Protein is a 'supplement' for a reason. You should build up incrementally to the stage where the extra protein will benefit you. If you're doing each body part once a week you'll only be saving your yourself a day of pain.

        At this stage the costs by far outweigh the benefits. Start consuming the powder when you're working each part once or twice a day.

        Good luck!

        • Scrooge McDuck on 12/09/2017 - 17:51
          +1

          You should build up incrementally to the stage where the extra protein will benefit you.

          Did you mean "won't benefit you" — titration?

          At this stage the costs by far outweigh the benefits.

          Not for pure bulk WPC.

          Start consuming the powder when you're working each part once or twice a day.

          That would be ludicrously over-training for virtually anyone!

      • TenaciousTom on 12/09/2017 - 09:43
        +1

        Perfect advice from the guy above. If you need protein powder it's because your diet isn't on point and you're watching too many "sponsored" YouTube athletes.

        Not many people go to the gym enough to give good advice, evidenced by this thread. That's your first and most important lesson.

    • [Deactivated] on 11/09/2017 - 20:27
      +1

      Why would he work out then play Nintendo and eat pizza? That seems really stupid.

      • Scrooge McDuck on 12/09/2017 - 17:55
        +1

        I think he meant "than" rather than "then"; see how important proper grammar is folks? 👮

        Otherwise I need to revoke my upvote.

  • chumlee on 10/09/2017 - 19:46
    +13

    At 14 the only extra testosterone should be from watching porn

  • jaackyy on 10/09/2017 - 20:23
    +3

    I also agree with the Bulk Nutrients. It's what I've been taking and it mixes/tastes great. (I'm using salted caramel, and even with water it's very very drinkable compared to some of the other stuff that I've had with water)
    I've been gymming since I was 16, started taking protein when I was 18.

    Your program is very similar to what I used to do, and it worked out great for me.
    However, I would also consider some of the advice in this thread. Try to split your workouts so that you're training completely different parts of your body, so that they can recover over 1-3 days.
    ie; If you're training tris on the monday and then biceps on the tuesday.. it's a bit counter-productive as your arms will be sore from the triceps workout, and thus you'll be delaying its recovery(growth).

    Maybe consider, Chest and Biceps, Back, Tris/Shoulders, Legs. That way you're alternating the different muscle groups each day and won't be fatigued from the previous day.
    Also, sleep is a huge factor. Don't be staying up till 2-3am every night. Your body needs sleep to recover and get you big.

    If you want to lose your weight, trust me when i say : Google " If it fits your macros " or " IIFYM " It's one of the most efficient and effective ways if you want to lose weight. I'm speaking as someone who trained with his friend, whilst on that dieting ideal and won the Australian junior body building championship. It's all about the macro nutrients you consume. Also download " My Fitness Pal ", its the best app for tracking your intake each day.

    • Aniseed Steed on 10/09/2017 - 21:24

      Chest and Biceps, Back, Tris/Shoulders, Legs. That way you're alternating the different muscle groups each day and won't be fatigued from the previous day.

      This combination has also worked well for me all these years.

    • Scrooge McDuck on 11/09/2017 - 00:00

      Try to split your workouts so that you're training completely different parts of your body, so that they can recover over 1-3 days.

      Good advice.

      ie; If you're training tris on the monday and then biceps on the tuesday.. it's a bit counter-productive as your arms will be sore from the triceps workout, and thus you'll be delaying its recovery(growth).

      Your whole arms won't be sore or recovering from training triceps, just your triceps. I see nothing wrong with training triceps and biceps on consecutive days or vice versa. They're entirely different muscles just on the same limb, which shouldn't be an issue.

      Maybe consider, Chest and Biceps, Back, Tris/Shoulders, Legs. That way you're alternating the different muscle groups each day and won't be fatigued from the previous day.

      Any rowing or pull-down exercises you perform during the Back workout will work the biceps which you're proposing to train during the previous, Chest and Biceps, workout. That contradicts your advice on recovery.

      If you want to lose your weight, trust me when i say : Google " If it fits your macros " or " IIFYM " It's one of the most efficient and effective ways if you want to lose weight.

      IIFYM is better than nothing; but the bioavailability and amino acid profiles of different protein sources, the storage and health effects of different fats, and the absorption rates of different carbohydrates all vary greatly!

      I'm speaking as someone who trained with his friend, whilst on that dieting ideal and won the Australian junior body building championship.

      I'm not doubting you, but it'd be great to see some photos of your achievement. :)

      • jaackyy on 11/09/2017 - 01:15

        You make very valid points, and a lot of what you say is true. I guess I was more or less offering advice on my experiences. ie; I realised I couldn't push as much if I trained biceps the day after I trained triceps etc. But it's different for everyone.

        I think you've misread that last bit however, I'm not the one who did the competition, I trained WITH my friend who won the comp. I just kept him motivated and trained with him.
        Here's a pic as requested. Face obviously removed for identity purposes.
        https://imgur.com/a/QUX5z

        • Scrooge McDuck on 11/09/2017 - 07:49

          Well then your sentence is missing a "who".

          For example:

          I'm speaking as someone who trained with his friend who, whilst on that dieting ideal, and won the Australian junior body building championship.

    • TrayTrandon on 11/09/2017 - 17:18
      +2

      I either go to bed at 9:30 or 11:00 and wake up at 6:00.

  • Aniseed Steed on 10/09/2017 - 21:13

    At your age, I don't think you should be too obsessed with taking supplements if you have a good diet. In my experience, I've found nothing builds strength and mass faster than compound exercises, namely, deadlifts, barbell squats, barbell bench press, reverse grip bent-over barbell rows, and dips.

    • Scrooge McDuck on 12/09/2017 - 17:57
      +1

      What are your best lifts? :)

      • Aniseed Steed on 12/09/2017 - 22:52
        +1

        DL 120.25 kg x 4, BP 55.0kg (1RM), SQ 75kg x8, @52.5kg.

  • Efendy on 10/09/2017 - 23:21
    +1

    Link

    it starts at 4.40 min mark…

  • phocus on 11/09/2017 - 14:51
    +14

    "My friend has been doing…"

    Sounds like you already have the answer you want. You are just looking for validation of your answer, which you are not getting.

    You dont need protein, you need some critical thinking

    • Briefcase Mong on 11/09/2017 - 18:38
      +4

      By saying consistently saying "my friend" shows that he has a mindset of a 14 year old

    • dylan345 on 11/09/2017 - 22:05

      damn kids doing kid things!

  • Noblejoker on 11/09/2017 - 14:56
    +1

    Everybody here will give you heaps of advice on proper workout and diet for you
    But I will suggest you work it out for yourself
    You are on the internet - do some reading, watch some videos, do it some more
    I like Mark Rippetoe https://www.youtube.com/user/AasgaardCo
    Educate yourself and make up your own mind
    Just remember - moderation - not too heavy, not too much
    results take time

    My tips
    Muscle growth comes from tear and repair = work, weight loss comes mostly from diet not exercise
    As you are young and newbie it is possible to do both at once but don't undermine your weight loss by supplementing with too much protein

    There is a big difference between strength and muscle size
    If you want to be slim and toned don't train like a powerlifter & vice versa

    Complex movements (multiple body parts) are always better than isolation
    Squats are better than leg press - pull ups are better than bicep curls

    Good luck

  • PissLUR on 11/09/2017 - 15:32
    +12

    your friend this.. your friend that…

    i reckon you should be asking your friend, not ozbargain community.

  • benderz on 11/09/2017 - 17:45

    I use http://xtremewarehouse.com.au/662-optimum-nutrition-100-whey…
    After I finish my current 2kg tub I will focus on diet as it really doesn't make much difference.

  • Briefcase Mong on 11/09/2017 - 18:12
    +1

    OP read the label first most supplements are not recommended for people to use < 18 yrs of age. Don't take supplements because your mates are taking it.

  • Reveen on 11/09/2017 - 18:56
    +1

    Stay in school.

  • MessyG on 11/09/2017 - 19:01
    +1

    At your age you have the gift of an insanely good metabolism - any protein you drink is going to create very expensive wee and probably not get utilised at all because your body is so efficient at laying down muscle that it will get more than enough from your diet. Not to mention there's other stuff in supplements that can put you into liver failure even if you don't have an underlying genetic disorder. It might make you feel like you're doing something but it wont create any change any faster, even if your mates are doing it - they're gaining muscle because they're working out not because they're pouring money down the drain. You'll bulk up just from doing your training routine consistently for 3-6 months, don't fall into the trap of society and media overcomplicating this shit because they're out to make a buck from you. Go and watch Pumping Iron instead, - people have been body building long before protein shakes came along!

    • DaneD on 12/09/2017 - 08:43
      +2

      1. Protein powders / supplements are highly regulated in Australia -> not sure where you see the correlation between protein powder and liver failure?

      2. Protein powders can actually be quite cheap relative to the amount of protein they offer not to mention it they are easy to consume.

      3. So your statement is "your body is super efficient and processing calories" which goes onto "but it can't use this protein" -> they seem to conflict? Not to mention protein is required to build muscle.

      4. Arnold stated that he took protein shakes -> also not a great example because they had more drugs than a pharmacy.

      Now I don't disagree with your general statement (liver failure excluded), that time spent working in the gym is where you gain the muscle and more time to a point does pay off. Secondly, he can probably get enough protein from just consuming regular food. But you need to provide better examples.

      • MessyG on 12/09/2017 - 18:13
        -1

        1. Had a patient with acute hepatitis (aka acute liver failure) due to smashing the protein powder (true it was the supplements in it, not the protein itself, probably the creatine), that's where my correlation is. And absolutely not an isolated case. If you're talking pure whey protein powder that's a different story but at extremely high doses, still a possibility. You'd be surprised how much people keen to consume will take, and the complications seen. Once had a patient drink nothing but 5 litres of it a day.

        2. If protein requirements are met through normal diet, any extra protein will simply be excreted, hence, can't use.

        • cashews on 12/09/2017 - 18:31
          +1

          So follow the instructions on the packet, it's not hard.

        • MessyG on 12/09/2017 - 19:14
          -1

          @cashews: Yeah but people don't. People convince themselves to do amazing things. Like spend $$$ on supplements that they can get through a normal diet. Better off spending the money on a dietitian specialising in sports nutrition.

        • Scrooge McDuck on 12/09/2017 - 19:47
          +1

          Had a patient…

          Are you a GP?

        • Scrooge McDuck on 12/09/2017 - 19:50
          +1

          @cashews:

          So follow the instructions on the packet, it's not hard.

          @MissG:

          Yeah but people don't.

          So you dismiss the product altogether? 🙄

        • MessyG on 12/09/2017 - 21:15

          @Scrooge McDuck: Hospital doc and I do dismiss a product that takes your money and offers nothing above a regular diet at this level, which carries a potential risk of harm.

        • saintmagician0 on 12/09/2017 - 22:54
          +1

          If you're talking pure whey protein powder that's a different story but at extremely high doses, still a possibility.

          That's a dumb thing to say. At 'extremely high doses' many things are harmful for your liver. At extremely high doses, many things are super harmful to a lot of organs. Caffine, sugar, vitamins, even water.

          Once had a patient drink nothing but 5 litres of it a day.

          If you drink nothing but 5 litres of something a day, you are going to run into serious health problems with a lot of things. Doesn't matter if it's coffee, juice, coke, or protein shakes.

        • MessyG on 12/09/2017 - 22:56

          @saintmagician0: Yes, and people do take extremely high doses. So it's not a dumb thing to say, it's a cautious thing. You've not been on the receiving end of people who do these things. They exist.

        • saintmagician0 on 12/09/2017 - 22:58
          +1

          @MissG: In general, if you take way too much of anything, it's going to hurt. That's got absolutely nothing to do with whey protein in particular, and it's not any more of a reason to discourage protein supplements than it is to discourage over eating of anything else…

        • saintmagician0 on 12/09/2017 - 23:01
          +1

          @MissG:

          "I do dismiss a product that takes your money and offers nothing above a regular diet at this level,"

          Offers nothing? You may not like what it offers, but that doesn't mean it offers nothing. Plenty of people on this thread have pointed out the benefits, starting with purely practical things like if you are trying to hit a calorie target, it's a lot easier to do with protein shakes (than say, eating chicken). It's also cheaper than most other protein sources (cents per gram), and convinent.

        • MessyG on 13/09/2017 - 07:31

          @saintmagician0: We'll have to agree to disagree on this, especially in the context of the OP.

    • Scrooge McDuck on 12/09/2017 - 19:43
      +2

      At your age you have the gift of an insanely good metabolism - any protein you drink is going to create very expensive wee and probably not get utilised at all because your body is so efficient at laying down muscle that it will get more than enough from your diet.

      Muscle is made from protein (amongst other components). Proteins and fats, unlike carbohydrates, are essential nutrients since they contain molecules (I won't expand here) necessary for normal physiological processes, like muscle repair, which aren't able to be synthesised in the body.

      Having a "good" (presumably you meant fast) metabolism has absolutely nothing to do with how much protein you get from your diet.

      Contrary to your point, having a fast metabolism is detrimental to muscular hypertrophy as this process requires excess food energy. I think you might be conflating the typically fast metabolisms of youths with their high testosterone levels. The latter is beneficial to muscular hypertrophy.

      Not to mention there's other stuff in supplements that can put you into liver failure even if you don't have an underlying genetic disorder.

      Only extremely poor supplements. Pure WPC is perfectly fine.

      It might make you feel like you're doing something but it wont create any change any faster, even if your mates are doing it - they're gaining muscle because they're working out not because they're pouring money down the drain.

      Muscular hypertrophy requires training, rest and nutrition. Protein is the most expensive macronutrient on a cost per mass unit basis, and protein shakes offer an economical and convenient way to augment the protein content of a diet.

      You'll bulk up just from doing your training routine consistently for 3-6 months,

      But he'll grow more muscle if he consumes a more beneficial quantity of protein.

      Go and watch Pumping Iron instead, - people have been body building long before protein shakes came along!

      No, actually they haven't!

      Pumping Iron was filmed in 1975.

      The first Mr. Olympia bodybuilding competition was held in 1965.

      And here is a protein powder from around the year 1900!

      Plasmon:

      Advertised as “the mainstay of life”, Plasmon was a powdered milk protein drink diluted with water and sold as “the great brain and nerve food”. A bottle cost one shilling and was one of a number of tonics that could be brought ‘over the counter’ at local pharmacies. Plasmon Ltd also created a recipe book - the 'Plasmon cookery book: dainty, nutritious and economical dishes for every household', undoubtedly using their health food products as ingredients.

      http://www.sciencemuseum.org.uk/broughttolife/objects/displa…

      And that's not to mention the other "supplements" Arnold and the other bodybuilders of Pumping Iron were taking…

      • DaneD on 12/09/2017 - 20:49

        +1

        Your summary is far superior to mine.

  • onlyletters on 11/09/2017 - 19:22
    +1

    chicken and steak, no need for protein shakes at that age.

  • bocca on 11/09/2017 - 19:33
    +2

    Bro, congrats on joining the gym and prepare yourself for some gains.

    Protein brand doesn't really matter, just train hard. Find one that tastes yummy like myofusion, syntha 6 or whatever floats your boat. WPI is 'the most pure' and most expensive. Real food trumps protein powder. Studies show that there is not much benefit beyond 1gram of protein per pound of bodyweight.
    eg you weight 200 pounds, eat 200g of protein per day

    In terms of your training, you will get good gains no matter what program that you do. I would however see if you can hit every body part twice per week. The research suggest this gets better results for natural lifters.

    a good one is
    upper body day, lower body day, rest day, repeat

    a popular one is
    push day, pull day, legday, rest day, Repeat

    Good luck

  • dylan345 on 11/09/2017 - 19:49
    +2

    Fitness is a pseudoscience for example the old wives tale about stunted growth from people who have never seen a top league under 16's rugby team at the gym and on the internet suddenly everyone thinks they know better than you.

    My advice after obsessively studying fitness as a requirement for my job my recommendation is just get whey protein concentrate powder from Bulk Nutrients when they have their next sale: reason because it taste good, makes you feel good after a workout, it might help a tiny bit to put on muscle. Most athletes have high protein diets but remember they are likely stressing their bodies to the limits.

    Avoid all the marketing for brands of complex workout supplements with rare ingredients that promise magic, burn fat and make energy. No magic drink or food is going do the hard work for you it will only help a tiny amount if your current diet isn't good enough. Most doctors will tell you supplements are a waste of money unless you "need" them just like vitamins.

    As for you workout it isn't horrible (push,pull,up,down) just needs more focus on legs imo but at the end of the day the best workout is the one that you will be able and more importantly willing to do constantly while always progressing the difficulty, no point in trying a new complex workout if you aren't going to keep doing it i.e. full body workout 3 times a week or powerlifting if just ain't your thang.

    losing weight i don't know much about that but when I need to lose it for a fitness test at work I just eat a lot less for a few months and train the same. At your age though just be comfortable and confident with your natural shape, spend your money on improving your mind and life skills instead of protein. Also just because friends do something doesn't mean they are correct, it's likely the protein isn't helping them much but that book you could buy about running sure will help get a better cardio workout for life.

    If you want to improve your workout with super science watch jeff nippard https://www.youtube.com/user/icecream4PRs he tries to back up all his advice with research and comparisons.
    For simple answers watch PictureFit https://www.youtube.com/channel/UCadiU6WTKl65HUwEih1XLYg
    Just as extra info/example of someone from skinny to big https://www.youtube.com/user/OmarIsuf
    Last just a big guy and his gym https://www.youtube.com/user/elliottsaidwhat

  • eneloop on 11/09/2017 - 19:58
    -6

    You need to go on a good 10 week cycle, just google Rich Piana he gives really good advice and is an good example Whey Protein is safe.

  • MessyG on 11/09/2017 - 20:21
    +1

    OP can I add please see your GP if you're having thoughts about your weight - 15 is a critical age in terms of physiological development and it's a high risk time for developing an eating disorder, which happens to men too but gets no publicity. Food is there to be enjoyed in a balanced way, no one food group is evil, just our behaviours around it.

  • aerom on 11/09/2017 - 20:49
    +2

    Has anyone seen/experienced protein deficiency? I haven't and i doubt anyone else here has. All this cult of protein is way overboard. But then that's what cult is, reason never works.

    • SubNoize on 11/09/2017 - 22:01
      +1

      Protein shakes taken by gym goes are not taken as a meal replacement like they are in the diet industry. They're taken as an easy way to increase your calories. Plenty of people struggle to eat their required calories to surpass their BMR and add weight/muscle. It's far easier to drink calories than it is to eat them as you'll start to feel full before you can finish your plate.

      If someone were protein deficient they'd have far biggie issues than sourcing a protein shake lol.

    • saintmagician0 on 12/09/2017 - 22:56

      Yes, you see it in pretty much any place where people are starving or can't get enough food.

      https://en.wikipedia.org/wiki/Protein%E2%80%93energy_malnutr…

      Of course, that's the extreme. There's a very big difference between "enough that you aren't starving" to "ideal amount for healthy muscle growth".

  • [Deactivated] on 11/09/2017 - 20:58

    I agree with others here, a good workout schedule is much more important than supplements. I started taking WPC earlier this year (following OzBargain advice), prior to that I had an ok-ish program and zero supps for 5 years. Sure I've seen some decent gains after I started taking protein powder, but I don't think it's made much of a difference compared to no supplements at all. Creatine, on the other hand, worked wonders for me, size wise and also strength and endurance (but your mileage may vary quite a bit depending on your current diet).

    • [Deactivated] on 11/09/2017 - 21:00
      +1

      Also, I recommend unflavoured protein if you decide to buy some, tastes good to me and more protein and less junk for your money :)

  • TozBargain on 11/09/2017 - 21:14
    +7

    Don't worry little buddy, here's your new action plan:

    Monday: Arms
    Tuesday: Arms
    Wednesday: Arms
    Thursday: Arms
    Friday: Arms
    Saturday: Arms
    Sunday: Arms

    Stop eating altogether unless you wanna become a fatty. This includes protein powder which you'll now snort (get gainz without getting fat).

    Let me know if you want any more tips.

    • buckster on 12/09/2017 - 23:51

      You forgot chest day

  • TheBilly on 11/09/2017 - 21:44
    +1

    If you want to burn fat, workout cardio every morning on an empty stomach keep heartrate at around 60%-70% of max heart rate. To gain muscle eat alot of steaks/chicken/fish/veg while training a 5x5 workout - eat a protein rich diet equal to your calculated caloric intake or 10% more.

  • SubNoize on 11/09/2017 - 21:53
    +6

    Hey dude,

    I've been a gym rat for around 10 years, going from 80ish kg lean to 100kg lean in the last 5, natty (clueless in the first 5 lol). This probably isn't the best site to be asking for advice on. Though there seems to be a couple good posts in here most of it is incredibly ignorant and not true. I've just learnt that OzBargain has no idea what it's talking about except if a product is a bargain or not.

    You should probably look for a nice Aussie Forum. One I'm a member of that I found very helpful is http://www.aussiegymjunkies.com/ though I'm not as active on it anymore. There's plenty of oldheads in there who will be more helpful than anyone here. You can also try bb.com but I haven't been there for years and there weren't huge numbers of aussies.

    I assume you're adding protein shakes to your diet as you're looking to gain weight. If that's the case and your diet is good and it really should be (eat everything in sight)!! then I'd recommend Bulk Nutrients. A lot of the other brands have filler (carbs) which you want to avoid. If you want products with higher carbs then you can buy protein/carb mixes (usually sold as a bulking powder) a fair bit cheaper.

    Also ignore the people saying to change up your routine. Whilst I personally wouldn't do it if I were starting out now it is very similar to a routine I started with and you can just about do anything in the gym when you're starting out and you'll gain muscle as long as you have decent form and are consistently attending. Form is the most important!!! You should constantly be checking and improving your form.

    If you're open to getting more out of your workouts then you can look at finding a better routine but you needn't stress about it. As your body grows and makes gains so will your mind with knowledge of this lifestyle.

    Hope this is helpful.

    • TenaciousTom on 12/09/2017 - 09:50
      +2

      Perfect answer. Just lift, eat healthy, and learn.

      And also don't take advice from a bargain forum.

      • Colombian on 12/09/2017 - 10:57

        That would mean from you too? So, at the end it s better to take advice from them? XD

    • Sweaty-penguin on 12/09/2017 - 15:46

      How tall are you and please define lean? 100kg lean natty is rare.

      • SubNoize on 12/09/2017 - 16:04

        Just under 6'2 lean to me is about 10% bf give or take a bit either way depending on the person. I also think I did pretty good in the genetics lottery. Both my younger brothers are my height and add muscle to their body with relative ease.

        I'm probably close to my natural limits for growth now.

  • buckster on 11/09/2017 - 21:56

    If that's the workout you're going to stick with you're going to end up with tiny legs/calves

  • sleet on 11/09/2017 - 22:17
    +3

    Eating disorders and body image issues are real and a growing issue in society. I'm not saying OP has this issue personally but it certainly is prevalent.

    Check out if it is okay with a doctor or nutritionist first. Enjoy your teens, your body is still growing, stop rushing to get that physique. And even if you don't so what? Work on your personality, your mind, your spiritual growth too.

    All the best either way.

  • Mrgreenz on 11/09/2017 - 23:03

    I would stay clear of dat dere cell tech unless you are up for huge gains and thigh chaffe

  • Rohangiga on 12/09/2017 - 02:37

    If you are going to go to the gym, at least do legs properly. Don't just be a gym bro. Do some squats and deadlifts (probably need to be taught for deadlifts atleast, although ideally you should be taught for all the main lifts, bench squat & dead)

  • chudson on 12/09/2017 - 03:02

    First of all.. If you can't answer the following question easily then stop what you are thinking.

    How much protein is too much for your age/size?

    Lack of protein is never an issue ( no one in the history of medical records has ever died of lack of protein [ look it up ] - you would die of many other complications before that could ever happen )… only too much protein is a health risk (overworking your organs in eliminating it).

    Humans can't utilize external/foreign proteins from other animals/plants, it has to break them down to amino acids and then create the proteins it does need, from those..

    Protein (in this case, basically powdered milk, which is a very poor form) will only aid in the repair of muscle damage, it will never grow any muscle size for you without doing the damage first.

    So, yeah.. if you haven't calculated how much is too much for you, then stop immediately.

    • DaneD on 12/09/2017 - 14:37

      "Only too much protein is a health risk (overworking your organs in eliminating it)".

      Are you talking professional body builder level over consumption of protein over a long period eg 20 years? Even then the link is debatable.

      "Humans can't utilize external/foreign proteins from other animals/plants, it has to break them down to amino acids and then create the proteins it does need, from those.."

      So what your saying is, the human body CAN utilise them by breaking them down?

      "Protein (in this case, basically powdered milk, which is a very poor form)"

      Factually untrue and this statement contradicts your own previous statement saying it is all broken down anyway?

      "Will only aid in the repair of muscle damage, it will never grow any muscle size for you without doing the damage first."

      Nothing legal will 'grow muscle' without 'damaging' it first?

  • itsdanthaman on 12/09/2017 - 07:49
    +1

    I was using protein powder for years, knowing it wasnt a miracle magic muscle builder, but just to supplement my inadequate diet and thought i was doing well

    Stopped taking all supps 6 months ago, and to be honest i havnt noticed a single negative change in my physique. Whilst it might give pro's an edge in an already huge physique, i reckon it does totally nothing for the regular guy trying to bulk up

  • Hearthstone on 12/09/2017 - 08:09

    Takes nothing, I cycle, run and do all the exercise for decades I don't take any supplements
    supplements is a bit of scam for people who don't have common sense

    At best it doesn't do anything good to you, at worse it makes your body dependent on this stuff that could lead
    to other addictions

  • zultan on 12/09/2017 - 08:31
    +3

    For a fourteen year, who is overweight I would say the protein shakes are just giving you extra unnecessary calories.

  • seraphim2017 on 12/09/2017 - 08:51
    +4

    At 14, do swimming, running, cycling, and possibly martial arts (boxing/muay thai etc).

    This will enable you to form a blueprint physiology which you'll 'default" back to (i.e when you can't train).

    A leaner physique is preferable in this instance as it is more efficient. Following this blueprint, you can gain muscle, BUT, I wouldn't advise lifting large weights at this age. As someone previously said, 14 is musculoskeletal plate development territory, and I've known mates who trained too young stay shorter than they otherwise might have been (we're talking an inch or two, not a foot, but still, 5'11 is no 6'!) ;)

    Also, have you ever SEEN the physique of someone who started young swimming/martial arts? much better balanced than mass gain alone. For a grown adult, mass gain DOES assist in body fat control as a kg of muscle requires more calories to operate at rest than a kg of body fat. Just stay off the coke and don't eat shite, learn to cook real food before you supplement with refined nutrients, your body absorbs them better (250,00 years of gut evolution vs a lab)

    If you insist on doing mass building (that's the program you indicated splitting major groups for maximum gains at rest) then do a leg and bicep workout on the Friday cardio won't balance your legs and you'll look like a gym pigeon (big chest, tiny legs), and be easy to knock over. Also, training legs and biceps after releases lots more testosterone so you will gain more bicep mass than just doing arms.

    Good luck, stay healthy, and ignore the internet! there's a reason Dr's (even non dietary specialists), have to train and continue CPD their whole lives, rather than redneck keyboard warriors who will tell you that brains are important, big big arms is importanter'. These are the people who believe vaccination is a government plan, and the world is flat!

    TL:DR. Develop a non supplement based blueprint that you will default back to your whole life, then gain muscle on top, so that if/when you can't train, you don't turn into a blob. There are no elevators to success mate, you have to take the stairs!

    • MessyG on 12/09/2017 - 18:20

      I cannot like this post enough.

  • r3volt on 12/09/2017 - 09:36
    +3

    So much bad advice all in one spot.

    • itsdanthaman on 12/09/2017 - 13:11
      +1

      your comment is more useless than the rest

  • Tuftsdude on 12/09/2017 - 10:56
    -1

    Oh God.. I couldn't read all the comments everyone here seems to know everything about working out.

    My advice is to Addington 15 minutes cardio after everydays workouts.

  • KLoNe on 12/09/2017 - 11:11
    +3

    Eat more protein. Shakes are a SUPPLEMENT to your diet, not a replacement.

  • [Deactivated] on 12/09/2017 - 12:25

    More cardio, less weights.

    At your age, like it or not, most of you will be tempted to lift heavier. Your form will usually be horrid unless you have someone level headed coaching. If you lift heavy and your form is poor, you'll just end up stunting your growth and potentially crippling yourself a few decades down the track.

    At 5'11 you are not short, but having stunting your growth happens in conjunction with other debilitating conditions that do not become apparent until much later.

  • Excelsior on 12/09/2017 - 12:53
    +1

    Dieting plays a massive part in fat loss. You can't target fat loss in certain areas ie. around the waist, belly etc but I'm sure you already know that.

    The golden rule is this - be in a calorie deficit, and you'll lose fat. Simple as that.

    Do not attempt to go 0-100 by dramatically reducing your calorie intake in a short amount of time, because this will cause massive cravings and binge-eating. Be disciplined and most of all, PATIENT. You will see results.

    Take this from someone who has been there and done that (22+% BF to 14% in a few months).

    • [Deactivated] on 12/09/2017 - 15:23

      Your golden rule whilst convenient and the message is overall not incorrect, isn't actually the whole picture.

      The body goes through catabolic and anabolism cycles. Anabolism is the body's way of preparing for the next time you "starve" and is achieved by drastically increasing insulin in your system. Without an insulin spike, your body cannot store energy. Of course, building muscle is also an anabolic activity but slightly less correlative to insulin (however, still correlating). For this very reason, type I diabetics (failure to produce sufficient insulin) require constant food intake, generally skinny and have difficulty adding on mass.

      You can trick your body to limit insulin spikes. One of the better ways are to graze. Never actually be hungry and never be full. It doesn't take much to not be hungry. Half a muesli bar every 2 hours does the trick.

      Also, a starve day right before your training week (ie if you train Mon-Fri, starve Sunday) and have your carb load day during your most intense training day, you will trick your body into a anabolism only when you want it - ideally when there's very little energy remaining for it to turn to fat but lots of material for muscle.

  • ozlab on 12/09/2017 - 13:51

    Meal is much more important. Its filling your stomach. Eat high protein food. You'll be surprised to find out most food you eat daily is enough to contribute the protein amount to build muscle. Protein shake is just supplement. Supplement cannot replace meal. Waste of money. Too much protein also contributes to uric acid that can cause serious problem and injury during weigh training. Your bones can be broken easily from heavy weight

  • Cheapascents on 12/09/2017 - 15:58

    Protein is good for convenience when you don't have enough time to consume all the protein your daily diet requires, if you can eat all the ideal amount of protein from meat sources, by all means do so, but if you cant, whey isolate is good. A good way to find good protein is too look at the back and check for ingredients, you want to look for 100% pure whey protein, normally this means it doesn't come flavored.

  • porsche26c on 12/09/2017 - 16:05

    i started training at your age, but i was the opposite i.e very skinny.
    i lifted heavy and trained a similar work out to you.
    lift what you can, protein powder will help but not 100% required. i buy the ON protein from aminoz when on special for $127 for 4.5kg. otherwise chemistwarehouse sometimes has 50% off their protein INC which ends up like $40 for 2kg. just eat well and clean.
    with your workout just move legs to after back day and shoulders last.
    never miss leg days - im paying for it now (32 and legs still wont get big lol).

    • Colombian on 12/09/2017 - 16:50

      with your workout just move legs to after back day

      Only if you don't do dead lift on back day, otherwise I wouldn't do legs the day after.

  • belongsinforums on 12/09/2017 - 18:00
    +1

    Protein powder, the cheap kind, is great for skinny kids trying to add kjs and some protein to their diet on the cheap. Not for you.

    Please do take heed to suggestions here about changing your lifting routine. Core work is absolutely essential

  • IamEzza on 12/09/2017 - 20:05

    If you are not lactose intolerant just drink lots of milk, it's the easiest and cheapest way to get protein.

  • frostman on 12/09/2017 - 20:29
    +1

    15 and going to be a gym goer? What's wrong with this generation, must be Instagram influence?

    Soon the question will come from a 13 year old: "Hi am 13 and want to get lip-fillers, where is the best place"

  • shaiguy on 12/09/2017 - 21:14

    Good that you are focused on your health. Other recommendations:
    - make sure you know exactly what product you are putting into your body as it can affect you long term.
    - also think of classes like yoga, etc. - even a lot of sporting, football teams are doing this etc.
    - also make sure you are not only thinking of ensuring your physical body is fit but your mind as well i.e. mindfulness, meditation etc.

  • Matslurpee on 13/09/2017 - 09:43

    Stay away from pre workout energy boosters.

  • desert eagle on 13/09/2017 - 10:30
    -1

    Manlets, when will they learn?

  • Ayedeevee on 13/09/2017 - 12:05
    +1

    At 14, you should be lifting at least two Fiat Pandas. Make sure you eat your ground-up monkey testes too for extra testosterone. Make sure you go to the gym seven days a week and do at least 6 leg days with superdroppausegiantburnout sets and throw in one day for curls if you really have to. Don't waste your time doing cardio in the gym - buy an altitude training mask and perform muggings in broad daylight, then get your cardio running from the scene. It's all about functional fitness. As for your actual question about protein powder, I'm not going to answer that as the ozbargain fitness gurus have already let you know that too much protein will give you leprosy and possibly even smallpox. I'm just trying to help simplify things for you. No worries, brah.

    https://i.redd.it/49jkae5rf1cx.png

  • tkdbboy on 13/09/2017 - 14:59

    There's nothing new I can say re: Protein powder other than read the ingredients, google each one and see the reasoning behind why it's been put in. You'll end up seeing which protein powder mixes use cheap ingredients and/or too many fillers.

    Remember its a supplement, not replacement.

    Some people find brekky the hardest meal to get right (or even have it) when living the gains life.
    Puregg - Simply Egg White is the bomb. 1 cup + 1 egg to get the yolk in. Chuck some parsley and feta in for extra taste. Mix it the night before, take 5 minutes to cook it in the morning.

  • raven492 on 13/09/2017 - 17:23

    I generally don't get too involved in these threads, but a lot of 'be healthy' and not much 'getting fit' advice going on.

    @Scrooge McDuck is on the ball. Yes OP is young, yes doctors can be helpful, but there are some very fit young dudes out there and some doctors who don't know much about athletic fitness. Improving health and lifestyle - yes, achieving high level athleticism (be it strength, endurance, whatever) not always. I have personally had a GP give me ridiculous advice about my exercise program and nutrition in general conversation. I'm sure there are some at the other end of the spectrum, but unless your doctor has the build and fitness level you admire they probably spend more time reading about diagnosing cancer than building pecs. That's a very good thing

    To the OP. Basic supps, in moderation. go for it.

    Personally i use optimum nutrition whey, but bulknutrients or MyProtein.com are great as well. ON can be expensive unless youre buying bigger amounts on sale.

    Also - OzB special. Ebay sales + ON 10lb bags is the only time you'll get them around $120!

  • d86 on 13/09/2017 - 19:29

    My advice is not to do that unless you want to win Mr. Olympia. You can get the same amount of protein by eating the right food.

  • raven492 on 13/09/2017 - 21:17

    Just to clarify my post - yes protein is a supplement and by definition not needed if you have the right diet - a 14 year old lad is probably going to have trouble managing that depending on school and parents etc. Protein is exactly a heavy supplement…

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