Best protein powders for muscle gain?
in Hobbies & Leisure ·
Here’s the situation: I’m 17 years old, standing 189cm, weighing in at 74 kg. I was pretty active in sports until I hit 15, but then everything fell apart—knee injuries, shoulder issues... my tennis career went down the drain, and my muscle mass went right along with it. I’m nowhere near the physique I actually want, so I’m finally hitting the gym for the first time ever. My goal? To look decent and aesthetic by this summer. I’m planning on hitting the weights 4–5 times a week, depending on how much my high school schedule allows. Roughly looking at Tuesdays, Thursdays, Fridays, and Sundays. I also intend to pick up some protein (likely whey) and maybe some other supplements (someone suggested glucose, but I’m open to your thoughts). Now, here are the actual questions that prompted me to write this out.
1. How should I structure my weekly split to ensure I hit every muscle group? I really want to prioritize my arms and shoulders.
2. Is it okay to stick to standard home-cooked meals? I’m looking for the best and fastest results possible. I’m thinking breakfast would be milk and whole grain toast, lunch would be soup, meat, and some greens (broccoli, spinach, etc.), and dinner should be something light. Should I cut out all junk food entirely? Even though I don't love it, I have a massive obsession with burgers and fries 😁, so that might be tough.
3. Am I allowed to drink alcohol on Saturdays if I’m still using whey? I don't mean mixing them together—I mean having my shake in the morning and then having a few drinks in the evening. Do I need to skip the whey that day, or should I just avoid alcohol altogether?
4. Realistically, how long will it take before I see visible muscle growth? I’m not trying to get shredded or anything; I just want to actually have some presence, if you know what I mean.
5. Are there any other recommendations or warnings you think are vital that I haven't mentioned yet?
I would be incredibly, deeply grateful to anyone who could provide some detailed answers to this post. Thanks in advance to everyone.
1. How should I structure my weekly split to ensure I hit every muscle group? I really want to prioritize my arms and shoulders.
2. Is it okay to stick to standard home-cooked meals? I’m looking for the best and fastest results possible. I’m thinking breakfast would be milk and whole grain toast, lunch would be soup, meat, and some greens (broccoli, spinach, etc.), and dinner should be something light. Should I cut out all junk food entirely? Even though I don't love it, I have a massive obsession with burgers and fries 😁, so that might be tough.
3. Am I allowed to drink alcohol on Saturdays if I’m still using whey? I don't mean mixing them together—I mean having my shake in the morning and then having a few drinks in the evening. Do I need to skip the whey that day, or should I just avoid alcohol altogether?
4. Realistically, how long will it take before I see visible muscle growth? I’m not trying to get shredded or anything; I just want to actually have some presence, if you know what I mean.
5. Are there any other recommendations or warnings you think are vital that I haven't mentioned yet?
I would be incredibly, deeply grateful to anyone who could provide some detailed answers to this post. Thanks in advance to everyone.