I proceeded to the weight room at my high school and promptly got 50 pounds stuck on my chest. After a few minutes of laughter from the guys in the gym someone helped me out and I went home. I stuck with it, however, and within six months my 135 pound frame was benching 205 pounds.
My workout was pretty basic. Bench Press, Hack Squat, Pull-Ups, T-Bar Rows, Tricep Pressdowns, Barbell Curls, Sit-ups and Calf Raises. My supplement program and diet were non-existent. I took a multivitamin and drank a raw egg with orange juice when I got home. Well, you young fellas have it made now.
You have the two best mass builders that money can buy. A delicious protein powder and creatine.
If you only have money to buy one try creatine first (not everyone responds to it) then try a whey product.
Creatine is made from the three amino acids arginine, glycine, and methionine which makes creatine an amino-acid supplement. Creatine can pack on up to 10 pounds of lean mass in just a few weeks and boost strength by about 10%. No need for one of the new forms of creatine, you can get it done with plain old creatine monohydrate. Follow the directions on the form you buy.
Whey is the most effective protein for muscle building increasing muscle protein synthesis better than other forms of protein. This is due to the fact that whey is both fasting digesting and contains a high amount of BCAAs. Take 20-40 grams first thing in the morning, another 20 grams within 30 minutes pre-workout and 20-40 grams within 30 minutes post-workouts.
Here are some of my favorites (but feel free to do your own thing):
vitaminshoppe BodyTech Creatine (102 servings) and BodyTech Whey Tech (94 servings)
(total cost $57.98 - today)
Six Star Creatine (20 servings) and Six Star Whey (21 servings)
(total cost $42.98 - today)
Optimum Nutrition Pre-Load Creatine (38 servings) and Optimum Nutrition 100% Gold Standard
Whey (28 servings)
(total cost $47.98)
Optimum Nutrition CGT-10 (30 servings) and Optimum Nutrition 100% Gold Standard
Whey (28 servings)
(total cost $50.98)
MuscleTech Cell-Tech (30 servings) and MuscleTech Nitro-Tech (27 servings)
(total cost $78.07)