don’t worry about supplements, except maybe some cheap whey protein for a post work out shake.
when you are done lifting weights, drink the whey as soon as possible. your muscles are more ready than ever to take the protein, which will increase your strength and muscle size.
you really don’t need anything else at your age and level of lifting.your body will get strong as quickly as the more experienced lifters want when they use supplements and you don’t really need to worry about supplementing until you start hitting plateaus, but that won’t be for awhile, certainly not in one summer.
three days a week is ok as long as you are getting a good work out in. that doesn’t mean curls, calf raises etc. though not bad, they are not what you need to concentrate on.
i do a three day lifting program during the summer too, on the non lifting days i do cardio.
here is my plan, it may work for you:
4 sets, 10 reps on each
week 1 and 2 (each month)
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Squats
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Bench Press
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Barbell Lunges
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Incline Bench Press
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Dumbell Rows
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Shoulder Press
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Dumbell Curls
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Lateral Raises
week 2 and 3
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Dead lift
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Dumb Bell Fly
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Bent over Bar Bell Row
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Dips
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Shoulder Press
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Tricep extensions
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Chin Ups
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Bar Bell curls
I keep a log from month to month to start at the weight i was last using on each.
for cardio i alternate running, mt. biking, jump rope, plyometrics or even basketball tournaments, racquetball etc with friends.
be careful with the lifting, especially squats and deadlifts. make sure you have people spotting you.
do this, eat decent food and you’ll get stronger, bigger and lose fat at the same time.
