to highschoolsucksalot
Dude, where are your lower body exercises? You can't expect to grow to anywhere close to your full potential without lower body work. And I would have to say too much cardio...just like some other said, too much cardio is going to be detrimental to any serious gains. Another thing, getting something else besides Nitrotech protein, and do me a favor - don't ever buy a Muscletech product again
My favorite is Optimum Nutrition's Whey, a hell of alot cheaper and better than any shitty product that Muscletech makes. And should you drink your protein on rest days as well? Yes you should. Should you do cardio on rest days? Yes, that is PRECISELY the time that you should be doing it if at all, and if you're trying to gain size here then you should cut back on it. I recommend that you work the whole body about once a week, or maybe once every 5-10 days, depending on how much time it takes your body to recuperate and how long it takes for your mental preparedness to send you into another hardcore workout again. Try this split for me, it's pretty basic, includes the core movements for all bodyparts and you shouldn't have too much trouble growing from this routine...
Monday - Chest/Back
Barbell or Dumbbell Flat Bench Press - 3x8-10
Dumbbell Flye - 2x8-10
Deadlifts, basic mass builder for lower back, make sure to warm up thoroughly for this one - 5x8-12 *includes warm ups*
Bent Over Barbell Rows, your basic mass builder for upper back - 3x8-10
Tuesday - Rest/light cardio
Wednesday - Shoulders/Biceps/Triceps
Overhead Press - 3x8-10
Bent Over Lateral Raises - 3x8-10
Close Grip Bench Press - 3x8-10
Triceps Extensions, can be done with either an EZ bar, barbell or with dumbbells - 3x8-12
Standing Barbell Curls or Preacher Curls *which I recommend* - 3x8-12
Alternating Dumbbell Curls - 3x8-10
Thursday - Rest/light cardio
Friday - Legs
Squats - 5x8-15, make sure to warm up for these and LEARN TO PERFORM THESE PROPERLY. Start out light!
Hamstring Curls *Leg Curls* - 3x10-12
Standing Calf Raises - 3x10-15
Sat/Sunday - Rest
I recommend doing light cardio on your rest days as soon as you wake up and before your first meal. Nothing too heavy, especially after leg day. Make sure you are getting at least 1 gram of protein per pound of bodyweight, and depending upon your body composition, adjust your carbs accordingly, and be sure to take in some carbs right after your workout, and eat a small meal of protein *or a shake* about 30 mins - 1hr later. Get a multivitamin/mineral supplement, this is a must. Take it in the morning after you eat and right after you workout as well. What I have prescribed for you are basic, mass building exercises that are age-old in their ability to promote quality muscle gain...that is...if you LET them. What I mean is making sure your diet is balanced and that you get enough sleep at night *I recommend no less than 7 hours a night* and that you don't go too heavy on the cardio. What is your current calorie intake? Kick it up a notch...say...500 calories. Make sure it all comes from good sources. Lean sources of protein like: chicken, lean cuts of beef, fish, cottage cheese, a good whey protein. Go for mostly carbs that are on the lower end of the glycemic index, meaning that they won't spike your blood sugar too much *meaning they give you long term energy*: yams, potatoes, brown rice, whole wheat bread, whole wheat pasta, pears, oatmeal, and take in some simple carbs right after your workout so that it will spike your insulin and send all those nutrients to your muscles, fruit juice is a good idea. Your fats should come from just as good of sources, and lean more towards your better dietary fats, i.e. unsaturated fats, since saturated fats are very hard for your body to burn. Good sources are fatty, cold water fish *salmon, etc*, nuts and seeds, extra virgin olive oil, etc. Stay away from fried foods, junk food and sweets. Even though you and I are both young *I'm 18* it sure as hell don't hurt to start eating right. Like I said, get atleast one gram of quality protein per pound of bodyweight, and keep your carbs about where your protein is, and if you don't feel like you're getting enough then bump them up. As for fats, make them no more than 30% and no less than 15% of your daily intake. If you find yourself gaining too much fat, reduce your calories, but make those calories come from carbs rather than protein and high-quality dietary fats. If you need any exercise explanations then drop me a line back. Oh and hey...why does high school suck for ya? I am a senior and it fuckin kicked ass for me, and I can tell college is going to kick even MORE ass! What are you having problems with? Is that a reason that you're starting to lift? Oh yah and hey...high school AND college girls, hell women in general, like muscles
Stay in touch with me, I'm here for ya.
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Yes, when Ingram says "training" he is referring to "walking" and doing "lateral raises", jesus. 
