(7:00am): protein shake, 1 orange

(8:00am-1:00pm) football practice

(1:30pm): protein shake, 4oz. tuna, 1 orange

(3:30pm): vegtables

(7:00pm): 4oz. chicken breast, salad (fat free dressing)

(8:00pm): workout. Afterwards protein shake and creatine

My goal is to not gain any fat, but build muscle mass and energy for football season. I think I get enough cardio from practice to help me stay in shape, I just want to add a little muscle. If there are any comments about my routine let me know. Also if there is a better routine in taking my protein shakes and creatine let me know.

Get lean protein with every meal.
Eat 1/2-1cp of vegetables with exery meal (pre and post use starcy carbs).

And don't rely so much on shakes. You must be *****ting liquid.

Eat regular food, and a lot more it. If wanna put some muscle on, you need a surplus of calories and clean food. Try to get your protein from regular food, and less focus on the shakes like cynic said.

Just something to add on to what has already been said but,

The normal person has to have the caloric surplus to build muscle. With you practicing 5hours a day(8-1pm), that is one hell of a lot of calories burned.
You will need to eat a stupid amount of calories.

I had a similar schedual for training camps when I played football. But I don't know anyone that was trying to gain while practing that much.

how old are you? You must be in high school right playing football? I would stop on the creatine. Your body is not fully mature and actually produces creatine naturally. It is not necessacary to take it and dangerous. Also 3 protein shakes a day? Your liver is going to take a lot of abuse at that rate. Try to find more natural foods to get your protein and no more creatine. Supplements are only 3% of fitness it is 80% diet 17% workout 3% supplements. Get that other 97% in check before you start messing with creatine.

You won't build anything with that little of calories. Take some boiled eggs to you to eat through the day. Get a mass gainer instead of a regular protein shake after football practice. Start into the milk when you get home and hit 1/2 gallon to a gallon a day. And have some cottage cheese before bed. Bag up almonds, pumpkin seeds, sesame seed sticks, and trail mix and much on it through the day.

I haven't seen this until lately but can someone actually produce me a study that taking creatine before X number of years is damaging? I keep seeing this argument lately that don't take creatine before 16, before 18, before 21 because the body naturally produces it. yes but the body produces it until you die. Considering men don't stop growing until they're up to 25 at some points, when do you wait? Until you're 26? I just don't get where these base of judgements come from.

Most of it is because no one knows what the long term effects are, especially in growing teens.

Part of the concern is the overwhelming tendancy in teens to overdo it (think of the young healthy atheletes w/out heart problems or defects that had heart attacks and strokes from overuse of ephedra).

It's a lot like alcohol. Drinking has it's place in life, and can be done in a responsible manner. However, you don't see many teens enjoying a nice glass of wine or having 1 or 2 after dinner drinks do you? You see teens guzzling kegs and bottles of straight Vodka.

Simply put, with few exceptions, teens just don't make responsible choices with potentially dangerous substances.