Title: Still So Many Questions...

I have now been weight lifting for almost a year, and I play basketball all the time for about 4 years now.

Since I started weight lifting i have seen very little results. My body fat % only went down 0.5 %,
from 22 to 21.5. Heres my first question: Are those small BF% meters reliable serious machines?
(the ones with the little metal bars you hold then it measures ur BF% with electricity)
My weight has not changed very much if at all, I weigh about 178 pounds now.
I`m 15 years old and 6"3 tall.

My goals were and are still to drop BF% and gain muscle mass. I know these hardly mix, but of course when you gain muscle mass you get heavier so the fat you have makes up for a smaller percentage. As I sayd I`m disappointed in my results, while everybody says you are doing something wrong when u dont progress through every session, I have hardly progressed in what must have been like 155 sessions. Then again when i just started I didn`t know anything about nutrition, and my training routine itself didn`t make much sense either, so i guess i could place the blame there.
for about a month now i have been on a diet that looks something like this ( i have kept making minor adjustments at times)

9am-
2 cups skim milk,
2 cups cereal,
2 full eggs
multivitamin pill

11am-
Handful of peanuts
1 apple and 1 pear

1 pm-
4 slices of whole wheat bread with ham

2pm- to the gym

3pm- right after workout
blended shake/other days bread

6pm-
veggies
servings any lean meat
and 4 potatoes
multivitamin pill

8 pm-
can of tuna

before sleeping 2 slices of whole wheat bread

This diet or well something very much like it i thought of with the help of some of the people on this board, and it seemed alright to me. Heres my second question:
What can be improved about this diet?

now my routine. i have gone from a weird 7 same exercises 5 times a week to a doubtful split schedule with 18 reps and 3 sets for every exercise.
Now since about a month I go by something like this:

Day A:
Bench - 4 sets @ 6,6,8,10 reps
Incline Bench 30 - 2 set @ 6,8 reps
Shoulder Press - 3 Sets @ 6,6, 10
Side Raises - 2 Set @ 6,8
Parallel Bar Dips - 1 set @ 8
Tricep Pressdown - 2 Sets @ 6,6,10
French Press - 2 sets @ 6,8

Day B:
Leg Press - 3 @ 8,8,12
Leg Curls - 3 @ 8,8,12
Leg Extensions - 2 @ 8,12
Calf Raises - 4 @ 8,8,12,12
Weighted Crunches - 3@8,8,12
Side Bends - 2 @ 8,8 reps

Day C:
Wide Grip Chins - 3@ 6,6,10
Rowing Movement - 2 @ 6,8
Shrugs - 3 sets @ 6,8,8 reps
Back Extension - 2 sets @6,8 reps
Barbell Curls - 2 sets @ 6,8
Dumbbell curls - 2 sets @ 6,8
(weighted) crunch - 3 sets

This as well is pretty much totally based on what was recommended to me by somebody on this site, which was Kurt.
So heres the third question, what can I improve about my training routine. I go through these ABC days training every other day.

I want to gain as much muscle mass as I can not just because it looks good but also because it gives an advantage in boxing and basketball which are my 2 favourite activities after sleeping and are very important to me.

Another thing, WHAT IS THE PERFECT POST-WORKOUT SNACK LIKE?
everybody seems to have a different opinion on this, what seems to be clear is that it should have some protein and something high in GI, but can anyone be more specific?

I understand protein is essential in your diet if you want to build muscle, and so i have been looking on the ingredient stats of everything i eat, and today i was at this health store where they sold this big jar of whey protein, which seems like the perfect way out.
Should I buy it? is that any good? How much should have every day then and how much of that just after a workout?

Do think creatine would be worth trying for me and if so how much should i take when with what?

so thats 6 questions
1 Are those electric BF% meters with the metal bars you hold reliable serious machines?
2 What can/should be improved about my diet?
3 What can/should be improved about my training routine?
4 Whats the perfect post-workout snack like?
5 Is whey protein any good for me to try?
6 Is creatine any good for me to try?

please dont give an answer if ur not fully sure about it, and dont give me something like
"nah thats alright you got the good basics there" cuz I`m a perfectionist, I dont want to go by basics...
PS: please excuse me for any mistakes in my english it is not my first language.

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Title: Re: Still So Many Questions...

I realise now my diet is too small for ay real muscle build. Heres a replacement please give me your thoughts on it:
9am-
milk,
cereal,
2 eggs
some bread/peijn
multivitamin pill

11am-
120 gr of peanuts
1 apple and 1 pear

1 pm-
4 slices of whole wheat bread with ham

2pm- to the gym

3pm- right after workout
35 gr of whey with milk or water
4 slices white bread
nonworkout days
WW bread

6pm-
veggies (plenty)
lot of lean meat
and 5 potatoes
multivitamin pill

8 pm-
can of tuna
Milk
bowl of yoghurt

before sleeping 2 slices of whole wheat bread

Name: Reinier
Date: Aug. 24th, 2001



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