Walter Lee9 said:So, here’s the situation—I’m 17, standing about 6'2", and weighing around 163 lbs. I used to be pretty active in sports until I hit 15, but then a series of injuries—knee, shoulder, the whole bit—basically ended my tennis career. Along with that, my muscle mass pretty much went out the window too. I’m definitely not built the way I want to be yet, so I’m finally hitting the gym for the first time ever. The goal? To look decent aesthetically by this summer. My plan is to hit the gym about 4 or 5 times a week, depending on how my high school schedule shakes out—likely Tuesdays, Thursdays, Fridays, and Sundays. I’m also planning on picking up some protein—probably some whey—and maybe some other supplements. Someone suggested glucose, but I’m totally open to hearing what you guys think about that. Anyway, here's the actual reason I'm sitting down to write this...
So, I've been staring at my calendar trying to figure out how to actually map out a training split that hits everything without feeling like a total mess—especially since my main focus right now is really leaning towards arms and shoulders. I want to make sure I'm hitting all the muscle groups, but if I'm being honest, those two areas are definitely getting the priority treatment. Any advice on how to structure the days?
Can I stick to a "standard" home-cooked diet if I'm looking for the best—and fastest—results? Basically, I'm talking breakfast being milk and some whole grain toast, then lunch consisting of soup, meat, and whatever greens are on hand—broccoli, spinach, kale, that kind of thing. Also, do I really need to cut out every single bit of junk food? I don't even like most of it, honestly... except for cheeseburgers. Those are a total obsession. 😁 ...and then, just something light for dinner.
So, I was wondering—can I actually have a drink on Saturdays if I'm still doing my whey protein? And just to be clear, I'm not talking about mixing them together in the same shaker—that sounds like a disaster waiting to happen—but more like having my shake in the morning and then hitting the bar later that night. Do I need to skip the whey entirely on those days, or should I just cut out the alcohol altogether?
So, when can I actually expect to see some visible muscle mass? Just to be clear—I'm not trying to become a shredded bodybuilder or anything extreme. I just want to look like I actually have some substance there, you know? Like, quality mass rather than just being thin.
Any other recommendations or warnings you guys think are important that I might have missed?
I’d be seriously, incredibly grateful if someone could take a moment to give me a more detailed answer to this post of mine—really dive into the specifics. Thanks in advance to everyone.
Honestly, you probably need at least another 35 pounds of muscle if you want to actually look imposing—which, let’s face it, means you've got some catching up to do before summer hits... but hey, don't lose sleep over it. You could definitely pack on a solid 12–15 pounds of decent mass. Since you're pretty lean anyway, adding a little bit of extra body fat wouldn't even be a bad thing.
When it comes to hitting the gym, you really should look into finding a place where you’ll be under some actual professional supervision—even if it ends up costing a bit more upfront. Think of it as an investment in your future self. If you want to actually see results, you have to learn how to train correctly from day one; trying to unlearn bad habits later on is a massive, frustrating headache. Don't be afraid to switch gyms, either—especially if you get the chance to work with some high-level pros who can actually teach you the ropes. This is particularly important for your back development, though I'm not sure where exactly you're based. As for the training itself, honestly, given your age and the fact that you're still growing, I’d suggest sticking to kettlebells or maybe something like a high-intensity program—you know, things like Insanity or those "300" style workouts—rather than jumping straight into heavy bodybuilding. With weights, if your form is off, you can pretty much wreck yourself, and at your stage, it's just not worth the risk.
Regarding the training itself—assuming you’re strictly sticking to weights and nothing else—five sessions a week is way too much for you. You're just starting out, so three, maybe four days at most, is plenty. What actually matters is making sure you hit your whole body over the course of the week and waiting until each muscle group has fully recovered before hitting it again. That’s where rest comes in—it's huge. Give yourself at least one full day off between sessions, and if you feel like you haven't bounced back, just take two days. No shame in that. When you're pairing things up, try to combine one large muscle group—like chest or back—with one or two smaller ones. Just don't try to pair chest with quads or anything like that in a single session; that's asking for trouble. And honestly? Stick to the basics—bench press, barbell squats, deadlifts, that kind of stuff—and use free weights whenever possible instead of jumping straight to the machines. Free weights force those stabilizer muscles to work to keep you balanced, whereas machines just isolate the muscle, which isn't always what you want. For the big groups, aim for two or three exercises, and maybe one or two for the smaller ones. I'd suggest doing fewer sets—maybe three to four—but crank up the intensity. You don't need to spend hours at the gym; an hour or ninety minutes tops, including your warm-up and stretching, should be more than enough. Make sure you actually warm up properly before you start and stretch once you're done... it helps. Just keep in mind that less is often more. Beginners have this habit of overdoing it and ending up stuck in a constant state of overtraining, which, predictably, means you won't see any results at all.
Look, just a piece of advice—don't get caught up in that ego-driven competition with everyone else at the gym. You know the type, those guys who always have to chirp at you about who can bench more or who’s pulling more weight off the rack? Honestly, just ignore them from the jump. It’s a total dead end and won't get you anywhere. As for warming up, don't overdo it. A few minutes on the stationary bike or a light jog on the treadmill is plenty—just enough to get your heart rate up to that 75-80% sweet spot. I see so many people hanging out on the cardio machines for thirty minutes or even longer before they even touch a weight, and unless your specific goal is pure cardio or weight loss, it’s really just wasting your time. Don't fall into that trap.
That’s pretty much the gist of it—and look, I'm not going to bombard you with a bunch of different training programs right now. Honestly, when you're just starting out, any decent routine will do the trick, and besides, you’ll eventually need to switch things up anyway just to keep from hitting a plateau. The absolute best way to go about it? Wait until you get to the gym and have a trainer actually take a look at you—once they can assess your form and see what needs work, they'll give you a program that actually makes sense for your specific needs.
When it comes to nutrition, most top-tier dietitians—including some big names here in the States that I actually tend to agree with—basically argue that guys your age don't really need supplements. Since you're still navigating the whole puberty phase and your hormones are already doing their own wild thing, adding external stuff can easily throw that delicate internal balance out of whack. That said, if you’re dead set on taking protein, I’d suggest sticking to whey. It's just one of those things that's notoriously difficult to get enough of through regular food alone. Just as an example—and this sounds fake, I know—I used to train with this guy back when he was a total beginner. After every single workout, he’d chug a literal liter of regular milk, but get this—he’d mix in white, refined sugar. Honestly, the only "benefit" was that he actually put on size. If someone had told me that story back then, I wouldn't have believed them for a second. 🤷
I mean, if you're actually cooking your meals every day, you probably don't need to overthink this... as for glucose and carbs in general—honestly, I don't see the point in buying specialized supplements for that. They're cheap and easy enough to get from regular food—bananas, rice, pasta, oats (keep it whole grain, obviously), honey, raisins, all that stuff. I usually just stick to honey instead of refined sugar myself. I try to aim for at least four or five meals a day—you could always just whip up a shake using whatever you have in the pantry and toss it in your bag to take to class or work. And really, don't stress too much about strict dieting; at your age, your metabolism is basically a furnace anyway. Regarding alcohol—look, it’s not exactly "healthy" and it packs a lot of calories, but if you're going to drink, you might as well stick to beer or wine. It won't mess with your protein absorption, though it does tend to spike your appetite—but given your current weight, I doubt that's an issue for you. A few burgers aren't going to turn you into a puddle of fat overnight.🙂The bigger issue is if you hit the gym feeling totally trashed after a night out—because honestly, recovery is everything when you're actually trying to pack on muscle. If you have any choice in the matter, it’s always better to get that workout in first and save the nightlife for later... rather than going out and then trying to drag yourself through a session the next day.
And just a final thought—if you ever feel like an exercise isn't clicking, or if you’re just not feeling that specific muscle engagement, don't force it. Seriously, just swap it out for an alternative. It's better to move on than to grind through something that isn't working. Also, try to soak up as much info as possible. Dive into the deep end of fitness forums—places like bodybuilding.com or whatever niche subreddits you can find—and just keep researching. You really need to question everything you hear, including my own advice—I'm definitely not infallible. At the end of the day, you have to listen to what your body is telling you and trust your gut. That intuition kind of builds up over time, but eventually, you'll realize that nobody knows your physical limits and quirks better than you do. Anyway, if anything else pops into your head, feel free to reach out. I'm around.
Timothy Jones4 said:Has anyone here ever picked up some whey protein from that one user on eBay?
The price is actually a bit lower for this 2.2 kg Gold tub—definitely a better deal if you're looking to stock up. $33 Just picked some stuff up at the cheapest grocery store around—you know the type, where you half expect to find a bargain bin full of mystery items.
I haven't really gone through the trouble of price-matching everything, but man, this feels pricey... have you checked out those online shops over in Canada? Usually, they’re like 40% cheaper than what we're seeing here.