When I started working out, my general tendency was to use machines, isolation movements, stupid things that wouldn't bring me results. Of course, I didn't know much better. I constantly wondered why I didn't see any gains in muscle or loss in body fat. It was starting to anger me that I was a poor 18% body fat, 6'1" 182 pound, 160 pound squatting weakling.
Although most people will tell you that gaining muscle while losing fat isn't possible, I would say that's only the case for intermediate+ legitimate bodybuilders. Even now, having trained for over half a year, I eat a heavy protein diet, probably close to 4,000 calories a day, and I just keep getting leaner. Of course, I have to deal with +10 hours of intense cardio a week, as I'm an active athlete 6 months out of the year.
To get to the point... Over 6 months of true training (Had volleyball and basketball 4 months since I began compound lifting) I lost around 8 pounds of fat, and gained around 45 pounds of muscle.
I did absolutely nothing but deadlifts, squats, benchpress, overhead press, rows, isolation for my abs, and a bit of isolation for my arms. I aimed for 6 reps for each of these compound exercises, 10 reps for the isolation.
I gained in 10 months:
Deadlift- 200-330 +130
Squat- 160-280 +120
Benchpress- 130-200 + 70
Rows- 160-220 + 60
Overhead Press- 100-140 +40
Please, all you newbies, listen to me when I tell you that compound lifts are where it's at. Personally I eat a large source of protein whenever I'm hungry, additionally adding complex carbs. I've used creatine this whole time, and aim for a 40 grab protein shake after every workout.
I know it's long, but I hope you all can get something from this. BTW I'm 16 years old. OF course, being a newbie myself, I could use every bit of advice from all you experts out there. Please, help us newbies out, add any advice or criticism you have for me.
I am now at around 15% body fat, 6'2" and 210 pounds, bulking and aiming to be 230 <17% by February 5th.