First off i'm asking you guys to give me ideas and suggestions on my bulk so any comments are welcome. I'm 16 about 5 foot 10 inches and weigh around 150, max on bench is 160. I have rotary cuff problems from throwing my arm out playing tennis but hasn't hurt in the last month much.

I've been in my body building class now for 9 weeks and just started the second semester. Now for the last 9 weeks i've been lifting hard but without a post workout shake, but thats changing. I plan to start taking creating and sticking to a clean diet.

First off My lift routine for body building is as follows by the card...

Monday-

Bench, it goes 3 sets of 3 reps, next week 3 sets of 4 reps, next week 3 sets of 5 reps and so on, is this okay or what else would you guys suggest? because i'm willing to change it as needed.

Lats, it goes 3 sets of 8 reps, next week it's 3 sets of 10 reps, next week 3 sets of 12 reps, next week it's back to 3 sets of 8 reps then repeats with 10, 12, 8 ect... is that okay or do i need to change it?

Triceps, same sets and reps as Lats ^

Chest, same sets and reps as Lats ^ (dumbell flyovers)

Shoulders, same sets and reps as Lats^

Tuesday-

Sled, same sets and reps as Bench^

Hams, same sets and reps as Lats^

Biceps, same sets and reps as Lats^

Back Ext., same sets and reps as Lats^ (reversed, weighted sit-ups)

Upper abs, same sets and reps as Lats ^ ( weighted sit-ups on a 90* bench thing / )

Wednesday-

Traps, same sets and reps as Lats^

Quades, same sets and reps as Lats^

Calfs, same sets and reps as Lats^

Upper abs, same sets and reps as Lats^

20 min of cardio also

Thursday-

Just a repeat of Mondays routine

Friday-

Just a repeat of Tuesdays routine

***
I also plan to jog about 2 miles a night and play tennis at least 2 hours every other night, if not every night.

Body building is my first period from 8 to 9:30 with 2nd period being gym afterwards until 11, follwed by lunch.

I don't really eat breakfast but i can make time, so suggest away, ( plain oatmeal?)

I plan on taking a post workout shake of 2 scoops of EAS Whey protien powder mixed with water, 22 grams of protien per scoop.

For lunch I usualy eat a salad with low fat itallian dressing, maybe half of a sliced chicken breast and a little cheese, with a roll and water. (could always skip the roll)

For a snack at 3 after school i might eat a leftover grilled chicken breast or a can of tuna.

Dinner usualy varies.

** i'm willing to change my diet however it needs.


I haven't really taken any supplements beside whey protein (is that even a supp?) but recently i went to a GNC store looking for Muscle Juice (reffered my a friend who swears by it) but the didn't have any, but i ended up buying some monohydrate creatine.
Now my real question is how to i go about taking this stuff, it's in powdered form so i'm figuring i'll just put it in a nalgene bottle and add water and drink for when i'm at school. When do i need to take this stuff, post work out, pre, and how do i load this stuff? do i even need to load?
Also what other supplements should i get?, prefferable ones sold at GNC.

(stupid question, do shools consider creatine to be a drug?)

I have a few suggestions - Take creatine after your workout about 3g (1tea spoon) no loading. You don't need to spend a lot of money on supps, protein and creatine is a good combo you shouldn't need anything else at this point.

Post your excercise selection and we could probably help you more.

Lats, it goes 3 sets of 8 reps, next week it's 3 sets of 10 reps, next week 3 sets of 12 reps, next week it's back to 3 sets of 8 reps then repeats with 10, 12, 8 ect... is that okay or do i need to change it?

You can use different methods of progression - You might not be able to increase reps/set scheme using the same load every workout. You can reduce the rest intervals using the same load and/or increase the load using the same set/rep scheme.

(stupid question, do shools consider creatine to be a drug?)

Only your school or divisional board office can answer that one. The answer is most likely (with drug and weapon policies being what they are these days)...check with them for the best answer and be up front so you don't land yourself a suspension or expulsion.

bodybuilding is a class? Man school's changed since I went.

16 and growing....eat sensible and eat a lot.
Fruits, veggies, clean slow burning carbs.
healthy fats
good lean protein sources (make PWO the only time for whey....all other protein will be from whole food).

DO NOT SKIP BREAKFAST. Quick Oats takes 1.5 minutes to cook up in the microwave and about the same to wolf down. A glass of milk, an apple and some cottage cheese and away you go. don't like cottage cheese, break a few eggs into a mic-safe container and they will cook up in about 2 mins to 3 minutes.

If you can find 10 min in the morning, you can have breakfast.

When I was in high school, I was extremely underweight. The biggest thing that I changed was my diet. I basically never let my stomach growl. I just kept feeding my body with calories throughout the day. And I got alot of sleep and allowed my body to recoup from the heavy lifting. Good luck man