Well, off to uni in a few weeks and am putting myself on a new program with the aim of gaining muscle. Sounds simple enough, I know the basics, but have no idea really how many calories I should be consuming - I know I need in excess of my maintenence, but any idea of how many for packing on muscle with minimum fat gain?
Several of my mates went on muscle building supplements an shakes while i was away at uni, came back after the first semester an theyd buffed up something insane. Soon as they slowed it down tho they rapidly lost almost all the definition. Stick natural son, takes longer sure, but it'll stay an do u more good health-wise.
if you eat like you weight 170lb you will get fat, you will be way over consuming and probly get depressed cos you cant see any muscle. eat like you are what you are, 2500 sounds like a good number to start with. and also, as i have said many times before, 2g protein per lb of bw is way too much, let the flaming begin.
3 key ingredients to building muscle:
1) good workouts
2) protein shakes. You should be eating 1g of protein for every lb. you weight, thats ALOT
3) good diet nutrition. 6 meals a day, if you weight say 180 lbs then 180 g of protein, 180g carbs, some fats but not excessive. To build muscle FAST you need to be eatign way more than maintenance aswell, somewhere int he region of 3000-3500 is reccomended for keeping with lean muscle growth.
bodybuilding.com also has everything you'll ever need to know.
Being a teenager ( I think), Id just eat as much clean food as physically possible. Your metabolism is high, exploit it. You'll make good newbie gains anyway without supplements. Eat lots of wholemeal carbs and Lean protien sources. Drink plenty of water.
And train your legs. Squatting and Deadlifting is the most important exercise over everything else for gaining size all over (growth hormone release.) You dont see many people doing them though because they are hard.
Just stick to the basics, squat, deadlift, chins, rows, and some form of press. No need for any 'isolation' at this point in time.