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posted by JakeDaSnake

Hey, im just now starting to take protein and creatine, doing the proper servings and eating healthy, i work out 3 times a week 2 times a day, i was just wondering how long it would b before i starting seeing and feeling results in my muscle increase, i want to be ready for the football season and am worried i started to late, thanks, P.s, if i dont have any equiptment are crounches the best ab workout, if not wut do you find that works for u,

posted by Stealth

First off welcome to the board. Whats your stats, age, weight, height, etc. I imagine highschool! Do all lifting exercises as controlled movements, dont cheat during exercises by resting the weight at anytime. You will only cheat yourself(learned this the hard way when I was younger). How much are you eating a day(calories), do you want to get big and strong, do you want endurance, strength, lean, etc??? Crunches are a good workout if done correctly, check it out http://www.hardcorebodybuilding.com/crunch.htm http://www.hardcorebodybuilding.com/legraise.htm . Reply with the info and the guys will be able to better help critique your diet and workout regimen!

posted by shortz

Along with the info above, please explain what you are doing when you say you're working out twice a day.

posted by JakeDaSnake

well, im 16, 5-10. and whoping 150 pounds, i recently lost 30 pounds about 7 months ago and now i want to turn my nothing into something. At football workouts, which i started 2 weeks ago, i do military, bench, the things where u pull down on the machine and bring behind ur head, the things where u stand and push down with ur triceps and biceps, and crunches, sorry for the way i put them i dont know the names quite yet, thanks

posted by shortz

Just remember, in order to be balanced in strength and muscluarity, not to mention help prevent injuries, you should have a pull for every push. This means, for Bench, you should do DB or BB rows, for military press, you should have chins/lat pull downs like you mentioned, for tricep push downs, you should have a bicep curl, for dips, you should have shrugs/dead lifts.

There is a sticky thread in the training forum with Durabolin's full body routine. That is a good place to start, especially for someone in sports. This covers all of the necessary stuff.

As for diet, eat healthy. Fruits and vegies, oats and whole wheat bread and lots of fish, steak and chicken. You should be getting atleast 1g of protien for every lb that you weigh. This number will obviously increase with muscle gain. As you gain muscle, it will become harder and harder to gain, this is whe nit's time to get a strict diet and change your routine to a split.

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