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gain muscle
Im a 16 yr old average sized kid, but i want to get big fast, like muscle wise. I dont have any fat to turn into muscle so i need to find a supplement to help. I was going to take creatine, but that just puts air in your muscles, so you can turn the fat into more muscle, but i dont have fat. Someone told me take a weight gaining supplement first to bulk up then creatine. Is there one solution so im not taking a bunch of different stuff. And please dont tell me how this stuffs not healthy.
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fat doesn't turn into muscle. we learned it last year in gym class. its like fat is an orange, muscle is an apple. you cant turn the orange into an apple. you have to gain muscle. people think the fat turns into muscle because they are gaining muscle and the fat is no longer there, they are burning the fat and muscle is forming due to the excersise. so dont worry about not having fat. just lift and do whatever you got to do.
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Ok the sheer amount of myths that you managed to incorporate into one paragraph is amazing :D Don't get me wrong, I am not making fun of you- this kind of stuff is prevalent amongst people that go to the gym. If you don't mind I am going to go a bit outside the scope of your question and include some other advice... i do cover supplements though and have a quick overview at the end of the text.
Lets start at the beginning. Fat never, ever (ever, ever) turns to muscle. Muscle never, ever turns to fat. You can lose fat or gain fat, but the cell structure does not change into something else.
Second, creatine does not put air in your muscles (it does make the muscles retain water, maybe that's where the confusion came about from). It is a compound that is used by the body in the regeneration of the ATP molecule during short term exertion. Therefore, creatine increases your performance (somewhat) for short term anaerobic exercise.
Now, this stuff is not unhealthy- creatine is found in your food and its a natural compound. Neither is a weight gainer which is just basically protein, fat and carbs. No magic there, nothing unusual or dangerous (or particularly effective). Sometimes they add glutamine which is an amino acid that becomes very much in demand when one lifts weights. Again, nothing dangerous or unhealthy.
There is only one problem with the way you approach this, and as someone who has been training on and off since I was your age (I am now 33), I have seen this too many times. If you are not willing to put the effort to do it "right", you will almost certainly fail. People looking for fast results and short cuts, almost always end up not paying the right attention to the things that truly matter. Patience is key at the gym- you must understand this early on.
I am not trying to discourage you, but I have seen it in strangers, and I have seen it in people I trained up.
The first step, always is to get your routine in order. You set your goals (in this case bulking), and then you have someone design you your first 8- 12 week cycle (not the guy that said creatine puts air in your muscles). This cycle should be quite different from your next one, once you are conditioned for more serious lifting.
Irrespective the routine should be based around the big free-weight compound lifts like squats, deadlifts, presses, rows, etc. These big lifts increase your natural testosterone production (amongst other things)and are therefore much more effective than machines and isolated movements.
The other simultaneous step is to get your diet in order. Supplements are NOTHING compared to a proper diet. I wonder if you truly eat to bulk... if you actually know what it takes, diet wise, to put on real weight. If you want, post your diet and your stats in my inbox (hour by hour, including the quantity and type of food you eat), and I will help you make a bulking diet. In my experience less than 10% of people at the gym know what they are doing in this respect.
After this one should look into supplements (legal nutritional supplements, not roids or the like). If you are a hard gainer (but you will not know this until you did step 1 and 2 for a while) then you could use a weight gainer... if you are not you risk piling on too much body fat with those things imo.
Notable supplements with proven track records are:
- Whey protein- concentrate or isolate... this should be taken directly post training due to its fast absorption. This supplement is pretty essential.
- Casein protein- This should be taken before bed due to its slow absorption
- Glutamine- a conditionally essential amino acid.
- Creatine
- Carbs like maltodextrin: For post workout recovery.
- Vitamins: a good multi tab every morning
Thats pretty much it. Good luck training, and remember be patient and be ready to put in real effort, and you will make solid gains.
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