I have a whey protein shake right after.
A contrast shower usually follows and then a meal.
Inbetween workouts, some snacks + whey (sometimes).
Whey Protein (post workouts only)
Multi Vitamin (every day)
Amino 12000 (pre/post workouts only)
Starting September im doing to start creatine (monohydrate) and plan on using it for 6 weeks then go off for 4 weeks and start if again before the first indoor meet.
No real specifics to my diet so following calorie intake very closely, just eat a good amount of food, usually healthy, although junk food I eat a lot 
and fast food about once a week 
What kind of whey are you using? I dont see a need for the creatine and amino 12000.
whey isolate
I used creatine before and it really gave me a boost in my workouts. Amino 12000 im not sure, i dont use it for every workout, but sometimes.
What brand?
webber natural’s 100% european whey
kool, i perfer a blend of isolate and concentrate. Isolate is only better then concentrate for those people who are lactose intolerant
Ya I guess, I just get whatever good whey I can find 
kool, how many servings do u get?
91 servings, each has 22g.
The creatine I got and that im planning to use later has 150 servings (5g per)
Track cool down
Light jog on grass for few minutes (very slow pace)
Static Stretching (30-45 second holds per stretch)
Gym cool down
Stationary Bike for 3-5 minutes (gentle slow pace)
Static Stretching (30-45 second holds again per stretch)
That’s a good warm up man. The only thing I don’t do from your warm up are the striding. How do you do your strides?
And if you’re going to use creatine, use kre-alkalyn, here’s the thread about that:
http://www.charliefrancis.com/community/showthread.php?t=18196
I use Cytosport Fast Twitch for my Kre, I see a noticeable boost in my workouts. Gets me in the mood. lol Im planning on getting CytoGainer as soon as school begins since I will have access to the weight room.
I get in a 3 point stance and push out and very slowly accelerate for about 20-30m and reach only 50% speed. My warm up will change once I start doing speed workouts as opposed to tempo/hill type workouts (GPP). I do the strides in running shoes and just walk back and go again.
Ok thanks Ill look into that creatine.
I like your journal! Very disciplined for 15, impressive 
.
Your 100m is great for your age, I should think you’ll react well to a decent training year… You should have alot of natural development left.
Get those carbs in post-workout along with the protein!
I look forward to following this journal
I agree, I was going to mention adding some dextrose to his whey protein shakes.
What do you guys think of weight gainers? They certainly got a lot of dextrose and got the whole protein mix, but would they just be a waste of money or actually have some use.
A little bit sore in my quads/groins, went on a bike ride with my friend to another one of my friend’s houses, after coming back I stretched out.
Gonna do some ab work and tempo later today.
I wouldnt use gainers for a sprinter, just buy some dextrose its very cheap. Most athletes I have seen use gainers gain lots of fat or were very very skinny and played a team contact sport.
Ok will do, get some dextrose and just mix it with the whey post workout? Any use for dextrose pre workout or inbetween track/lifting?