Nutrition in Gym for Begginer

Question
I am 19 years old, 5 feet 6 inches tall, and currently practice no sports. I weigh 125 lbs. I'm going to start going to the gym but I need advice on choosing a supplement to give me strength and energy. My gold is not to become super strong, but just build up the major muscles. You know, have a little more body definition. Look better. Nothing too exaggerated.
I found a supplement called "GNC Pro Performance Creatine" that is affordable and looks suitable for a beginner like me. What do you think? Also, give me any other suggestions and thoughts. Thank you for your time and support!  

Answer
Nathan

Your a beginner, 19, 125lbs. You dont need any supplement. You just need to get consistent with training 3-4 days a week with BIG compound moves and eating to fit your goals. Go to the gym and train, learn to eat enough food to support growth and be consistent for a year and then think about adding creatine or any simple supplement.

You as well as everyone should base your training on heavy resistance training, heavy of course being a relative term to the individual. Based in BIG compound moves with free weights not machines in order to build muscle speed, and explosiveness. as well as strength endurance. You must have strength in-order for your strength to endure, the easiest way is get sronger and more explosive.

You need to be very brief and intense with training sessions no more then 60-90 minutes get in hit it hard and get out and rest and recover. Growth, strength, progress happen out of the gym in recovery not in it.

Base your training on squats, Deadlift, bench press, over head press, chins and rows, and power cleans these are the moves that use the most bang for the buck at once at once. Train like an athlete, seek performance not pain. Pain is not an indicator of a good workout, progress is. Pain happens, it should not be a goal of training. Its better to make progress and have NO pain.  Aim not to go to failure. failure happens dont seek it. Aim to kick the weights butt not them kicking yours, Aim to make progress, make something that was hard easy. Start slow, even deep body weight squats and work up. Learn proper form.

I would stay in the 1-5 rep range for 3-5 sets for a good year learning proper form and making simple linear periodization. Do the must correct crisp and fast, a nice controlled eccentric, and a fast concentric

I would do one press, one pull and one leg move a day really giving the moves the attention they deserve. Start with 3 days a week and tack on some anaerobic type of cardio if you like or play some sport. You have NO need to run long distances. Your resistance training should be the foundation and the other activity secondary.

For more info you should join our free discussion forum, you will get lots of great advice and discussion there www.teamstaley.com start a training log. We can help with training, diet and then give advice on supplementation. We have another young high level sprinter from Ireland on the site as well by the name of Alan

Phil
www.staleytraining.com

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