1st off u gotta eat........eat eat eat ........like 4+ times a day u want protien and carbs.......good carbs at that not twinkies and chips......were talkin baked potatoes, sweet potatoes, oat meal,rice........u should eat like 1 gram of protien per 1 pound of body weight u have........so like170 grams and this protein should be nice and clean too like chicken and turkey a steak every once in awhile and pork just make sure its all lean.u should eat somewere around 2-3 grams of carbs per lb so like 340-510 grams also breakfast is the most import meal it gets u up and running....(eggs and oat meal here would be great w/an orange or some other fruit...berries are great). u gotta remember in oder to get stronger, faster, bigger u have to feed the machine......u need to forget all about these test boosters and other over the counter get big shit u dont need at ur age ..(how old are u high school age? ) if u are,i use to be the same way 5'8" 145 lbs and stuck there, but i didnt know how to eat or what to do so from 10th to 12th grade i just platued on everything......now im 26 still 5'8" but im weighing in at 205 and most of thats from hard work dedication and eating eating eating and eating right.u asked about protien shakes .yea those are good if u can afford them and at ur age id say the only other i would recomend would be creatine but if u use it make sure u take in plenty of water ....which u should be about a gallon a day..those two should help and they wont mess up......there both natural but dont put all ur money in to shakes u have to eat real food.....more real food than shakes that important too. but u can down a shake like 45-30 min before u lift id suggest no more than 20-30 grams of protien and around the same for carbs. that should help some plus id have to agree with devilmanVISA and just do ur home work here and see what u can learn. good luck.
