Hello, I'm new to T-Nation, and i found this site on google, and checked it out and i really liked all the good information on here.
First off, i'd like to introduce myself.
im 17, about 5"11, and 180 lbs, and about 6~7% body fat.
I play wide receiver in football, and small forward in basketball.
This year after basketball season, i gained about 20 lbs, but now i've kinda hit a plateau where no matter how much i lift/eat, i dont seem to be able to gain anymore weight.
Before I tell you my goals, i ask that you keep in mind that im a novice weightlifter, and have not had much experience besides the basics. im not gonna lie, at first, around freshmen year, i was the kinda douche that went into a gym and just did bench and curls. Now i have actually a back and chest day, an arm day (which is biceps triceps and shoulders). and a leg day. But i call these "basics" because ive been looking through some of the posts in the forum, and many people talk about how compound movements are better than isolation lifts. so i was wondering could anyone give me some good compound lifts to do?
As for my goals, im not sure if i have conflicting goals, but on one side, i want to get a defined 6 pack. i currently have a semi defined 4 pack, but just cant get the definition, such as the line down the middle. i do many ab exercises, and decent cardio, but just cant get the definiton! on the other side, i want to gain weight, increase weight on my squats and bench press, and make my biceps bigger. although i work my arms alot, i have not gained alot of mass around my bicep. i have not gained much in weight either, and im not really sure what the problem is!
As for my diet, its pretty clean, and i consume a good amount of protein, but i am not sure about the specific amount. another question of mine: is creatine bad for you? i was taking it, but someone told me it was bad for my liver, and all it does is inflat your muscles with water, so its "pretty muscle" and not really strength, so i stopped and just stuck to protein shakes.
so if anybody could help me out, any help would be appreciated!