Protein Supplements

So, I’m 16, standing 5'10", and weighing about 110 pounds. I can't seem to put on any weight no matter what I do, so I’ve been looking into protein supplements. Is that actually going to help, or am I just risking my health for nothing?
Does anyone have any actual advice on how to pack on some muscle and weight? 🤷

Eat plenty. And obviously, don't eat junk. You definitely need the protein, but please, stay away from those various mass gainers—you’ll just end up with a massive pile of fat. Stick to real food instead, like meat, vegetables, fish, and things like that.

Since you’re still in that developmental stage, you'll naturally see an increase in both body weight and muscle mass as you mature. Typically, protein supplements are reserved for those engaged in athletics, given their role in muscle synthesis. If your goal is to avoid gaining excess fat, steer clear of foods high in carbohydrates and fats. Rather than overdoing it, aim for a diverse diet and try to eat at least three times a day. If you are set on using supplements, whey protein is the standard choice; taking it twice daily is sufficient, though it really only makes sense if you're hitting the gym regularly. While lifting weights combined with protein intake can certainly build muscle, someone your age should approach heavy lifting with caution—it is best to consult a professional trainer who can tailor a routine specifically for your age group. Furthermore, one should be mindful that excessive protein can be taxing for certain individuals, particularly those with kidney issues, so seeking medical advice is always the prudent path.

I've been trying to train at home, but I’m just not seeing any results. I think it's time to start supplementing with protein.
Could you point me toward where I can pick some up and what the damage might be to my wallet? Also, should I be taking them before or after a workout?
I heard somewhere that once you've taxed your muscles—you know, when that soreness kicks in—that's when the protein helps them grow, but I'm not entirely sure if that's how it works.

Don't sweat it, man; you'll fill out in due time.
I remember being exactly where you are at your age—standing about 6'1" and weighing barely 145 pounds. Fast forward to my 25th birthday, and I've settled in at 6'1" and 160 pounds. So, please, don't lose any sleep over the scale; those pounds tend to find their way onto you naturally if you just focus on eating decent, regular meals. You don't need to go out and become a hardcore bodybuilder or anything extreme, but if you're looking for a bit of direction, I’d suggest some simple stuff like squats, push-ups, running, and staying flexible with some stretching. It'll gradually build up your strength and give you that lean, athletic kind of build.

Henry Nelson95 said:I’ve been trying to work out at home, but I’m just not seeing much progress, so I’m thinking about adding some protein supplements to the mix.
Could you please point me toward where I can pick some up, what the damage might be to my wallet, and whether I should take them before or after lifting weights?
I’ve heard somewhere that once you deplete your muscles during a workout—that’s when they start to ache—you use protein to help them grow back, but I couldn't say for certain if that's how it works.

Typically, people drink their protein right after a session to "feed" the muscles, and perhaps again before bed. You can find supplements at most local gyms, or even at a Helios in a Vlach neighborhood. If you ask the staff there, they’ll explain everything, though you have to be careful because they might try to upsell you on every little thing just to make a sale. My advice would be to skip the carbohydrate supplements if they offer them; it’s essentially throwing money away when you can get your carbs from something simple like a bowl of chocolate cereal. Honestly, working out at home rarely yields significant results since it's difficult to replicate a full routine with just a few dumbbells, and muscle growth isn't an overnight phenomenon anyway. Since you're still developing, you really shouldn't push yourself with heavy loads, or you risk wrecking your joints and lower back. It might actually be more beneficial to try swimming if you have access to a pool, combined with a solid, balanced diet. It’s a great way to build strength without the constant worry of injury.

The real issue is that my spine is going to be completely wrecked if I don't put on some weight
it’s already starting to curve a bit.

Swimming is arguably the most effective way to build that kind of physique. Swimmers tend to develop incredibly powerful cores, which seems to be exactly what you're aiming for. What is the general build of your parents?

Henry Nelson95 said:the issue—and I mean this quite literally—is that my spine might actually give out if I don't put some weight on.
it’s already slightly misaligned, as it happens.

Yeah, could you please walk me through the logic there? How exactly is gaining weight supposed to help your spine.

Henry Nelson95 said:The real issue is that my spine is going to be completely wrecked if I don't put on some weight,
since it’s already starting to curve a bit.

Honestly, trying to gain weight just to fix that might actually make things worse for you. You really need to focus on movement. Your doctor suggested swimming, which is honestly the gold standard for spinal issues, but I know how it goes—if you don't have easy access to a pool, or if you’re anything like me and absolutely can't stand being in a public pool setting, there are other ways. Just try to stay active through any kind of movement, focusing heavily on stretching and introducing strength training very gradually and moderately. You shouldn't go out and start lifting heavy weights right away when your body feels fragile; that’s a quick way to end up sidelined with an injury. Instead, maybe try jogging, jumping around, working in the garden, or even some light hiking. Any kind of activity is better than nothing at all.

My apologies, I got the name wrong—that shop is actually called Helicopter. But something else just occurred to me. Rather than relying solely on protein shakes, you might want to consider Ensure Plus. It’s essentially a liquid, high-calorie nutritional supplement packed with vitamins, minerals, proteins, carbs, fats, and trace elements. It is typically used for people dealing with malnutrition, chronic illnesses, athletes, or those recovering from injuries or surgery. In your specific situation, you could use it as a dietary supplement twice a day between meals—say, between breakfast and lunch, and again between lunch and dinner. Since Ensure Plus is included on the supplemental list for Medicare, it can be covered by prescription if a hospital specialist recommends it. You can pick it up over the counter at any pharmacy without a script, though it is quite pricey (one 220ml carton runs about $4.00), so if we round it out, you'd probably need $8.25 a day. This approach would be beneficial for you because it effectively gives you five meals a day, ensuring you get all the necessary nutrients. They usually offer vanilla and chocolate flavors🙂. As for the gym, I would suggest ignoring that for now; the guys are giving you sound advice—save the heavy lifting for when you're a bit older. Best of luck!

David Parker54 said:Could you please explain how gaining weight helps with spinal issues?

Since I’m tall, I only weigh about 110 pounds, but I really need to be at least 145 for my height. Without some extra mass, there isn't enough padding to support my spine, which is causing scoliosis.
My doctor actually told me I need to put on at least 20 pounds because my current weight is dangerously low.

Betty Davis said:Sorry, I misspoke earlier—that shop is actually called Helicopter. Though, thinking about it, there’s a better option. Instead of just protein shakes, you should try Ensure Plus. It’s a high-calorie liquid supplement packed with vitamins, minerals, proteins, carbs, fats, and trace elements. It's usually recommended for people dealing with malnutrition, chronic illness, athletes, or anyone recovering from an injury. In your situation, you could use it as a supplement twice a day between meals—say, between breakfast and lunch, and again between lunch and dinner. Ensure Plus is covered by Medicare under their supplemental list, so if a hospital specialist recommends it, it can be prescribed. You can grab it at any pharmacy without a prescription, though it’s a bit pricey (one 220ml carton runs about $4.00), so you'd probably need around $8.25 a day. This would be great for you since it effectively gives you five meals a day with all the nutrients you need. They have vanilla and chocolate flavors🙂. As for the gym, just ignore that for now; the guys are giving you good advice—save the heavy lifting for when you're a bit older. Good luck!

Thanks, I'll give that a shot first.
Am I underweight?

I’ve been wanting to get back into swimming for a while now, but I think I need to pack on at least 20 pounds first. I'd rather not show up looking like a twig.

Henry Nelson95 said:I’ve been wanting to take up swimming for quite some time, but I feel the need to pack on at least twenty pounds first so I don't show up looking like a toothpick.

I wouldn't dwell on that; people are generally too preoccupied with their own reflection in the water to notice anyone else. Most folks hitting the pool just want their own lane and some peace, so just stick to freestyle until you find your rhythm, then gradually branch out into other strokes.

Betty Davis said:Honestly, I’d say just ignore them; most people are far too wrapped up in their own business to notice anyway. When folks show up at the local YMCA to hit the pool, they're really just focused on their own lanes and their own progress—hardly anyone is judging how someone else looks. My suggestion would be to stick with freestyle until you find your rhythm, and then you can gradually start mixing in different strokes.

I actually have the complete opposite take on it—freestyle can be surprisingly taxing when you're first getting back into it, so I'd recommend sticking to breaststroke or maybe some backstroke instead. It’s much gentler, and frankly, it does wonders for keeping your spine aligned properly.

Look, kid, I think I finally grasp what you're dealing with. This group offers solid advice without fail, but clearly, none of you were actually listening to one another.
I dealt with that exact same issue myself, so I know exactly what you're going through. Only, I suspect my experience was three times more intense.

I’ve been an athlete my whole life—I'm 30 now—but before I hit 18, it was strictly basketball. Since that was purely aerobic, my muscle mass growth never quite kept pace with my bone lengthening. Does anyone else find that pattern predictable?

The lever principle problem. Is anyone actually following this?

I’ve been doing spinal exercises since I was ten to manage an 18° scoliosis. But honestly? I really missed anaerobic training.

I broke myself playing basketball at eighteen. I swapped the court for push-ups, shrugs, and heavy eating. It all led to dramatic changes, especially since my growth spurt stalled out. Is that just how it goes?

I’m standing at 6'7" and only 160 lbs—even after one night of heavy drinking. Is anyone actually surprised?
Hit 115 kg in just two years. Is that supposed to impress anyone?
I fell under the spell of bodybuilding mania, yet my muscles refuse to grow. I couldn't stop myself, so I just kept pushing. But why dwell on that?
I likely overdid it.
Even with my wrecked wrists and spine, I never ran into those kinds of issues once I put on the muscle. But take my advice: don't overdo it. Why risk it?
I’m sitting at 220 pounds now. I've returned to heavy aerobic training, supplemented by strength work. Is there any point?

The point is, I've had my back lock up so badly a few times that I couldn't even move an inch. And all of it happened back when I was still scrawny. Isn't it always like that?
That’s my experience. I won't take any responsibility if you bulk up and end up feeling like hell, but this is how it works for me.

If I were to offer you one piece of advice based on my own experience, it would be this: if you can avoid the crowd, do it. Why bother with the masses?
I’ve tested two different Extreme protocols myself, so I know exactly what I’m talking about. No one can argue with my experience. I know where I stand. But if you bulk up excessively only to have to cut it all off later, expect some permanent skin issues. You'll be dealing with sagging contours from the skin stretching and a massive amount of stretch marks. Personally, I have them covering half my body in every direction—different shades, different ages. Is it worth it?

So... starting March 18th, we can expect growth to shift increasingly toward width rather than height. Is anyone actually surprised?
Left to manage it all alone. Is anyone else actually in charge?

Tips for gaining mass? Any advice?

Nutrition. Is there any point?
Never skip breakfast. I stick to about 7 ounces of oatmeal—cheap, bought in bulk. Is there any other way to start the day? $1.75Oatmeal with a liter of milk. I crush in some dark chocolate, cocoa, honey to taste, and raisins. Is there any better way to start the day?
Take a B-complex supplement right after breakfast—just ask the pharmacist for it by name. It acts like a shot of nitrous for your metabolism. If you're bulking, take one after every meal; if you're just maintaining, once after breakfast is enough. Is there any easier way?
Lunch. A standard spread: soup, meat, a side of potatoes or rice, maybe a salad. Is anything ever truly different?
Dinner. Something light.

Snacks, sandwiches, or shakes? Is there even a right answer?

The point of a consistent diet is simplicity and, more importantly, timing. In the long run, you need steady intake to maintain nutrient levels conducive to synthesis rather than degradation. Why complicate things?

Exercise is nothing more than physical stimulation. It is merely a stressor that forces the body to adapt through growth, ensuring nutrients actually reach their intended destinations. Is there any other way?

Once you finally learn to listen to your body and actually give it what it needs, what's left?
So you're a real piece of work.

Don't forget that avoiding training can be just as dangerous as overtraining. Is there ever a right way to do this?
Listen to your body’s signals. Experiment with what works for you—just don't overdo it. Is there any other way?
Success isn't guaranteed. Why would anyone assume otherwise?

I'm not sure if I should bother writing about fitness tips. There’s already so much noise out there about it. Does anyone actually need more advice?
Try to keep your body in a constant state of readiness. For me, it’s a daily ritual, sometimes multiple times a day. Cycling, swimming, walking, push-ups, sit-ups, weights, back extensions—I just fit it all in whenever it suits me. Is there any other way to live?

Listen, kid, I'd actually like to hear your thoughts on this.

Just pick up some Vitamin C at a pharmacy. Crush it up after a meal and take it. Is there any other way?

Greetings.

Spend Sundays doing absolutely nothing. Read a book, maybe grab some fried chicken, or attend Mass. Cut out the excessive drinking and the cigarettes. Why bother with anything else?