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Oh and thanks for all help guys!

am I not seeing an edit function or does there really need to be one?

anyways: for protein, how is this one:
http://www.bodybuilding.com/store/opt/whey.html

i think you arent able to edit until you get a certain aount of posts

eating that much is everyday...you can do some cardio on off days...and weekends...i'd say 3 days of hiit...

Did day one today. Still need a lot of practice on the squats. I felt alot of pain at the point of contact with the bar and my neck - what can I do to remedy this? are these any good?: http://www.mysupplementstore.com/manraylegsqu.html

also, I want to be sure not to stunt my growth, which my dad claims squats will do. is this something I need to worry about?

and is whey protein my best bet?

thanks!

no. squatting will not stunt growth. my parents were a bit "iffy" about me working out and consulted several doctors before hand. they all said squatting doesnt stunt growth.

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any thoughts on these two things?

and yea I am definitely going to keep doing the squats. im doing them with 100 lbs until I perfect my form and then start adding weight.

Yeah, I have some thoughts...

If the bar is hurting your neck, it is proabably sitting up too high. It should not be sitting up on top of your traps like that so that it puts pressure on the spine. Grasp the bar as narrow as you can stand it (too narrow will force your shoulders into weird positions that probably won't be comfortable, but it should be narrow enough that your shoulder blades come together and push all of that trap muscle up to form a ledge), find the right groove for the bar. Typically this is in a small "shelf" created by the traps and rear delts. You can sometimes work with the bar a touch higher or lower than this... but that is pretty much the sweet spot. If nothing else, roll a towel around the bar, though I think that if you get your set up right, you won't need it.

Will squats stunt your growth? No. Next.

What are you looking to use whey for? It is ok, but in my opinion you would be just as wise to spend that money on whole food proteins. Dairy, meat, eggs, nuts. Skip the supplements and learn how to eat.

I guess that about covers that.

ok thanks for the suggestions. I will try that. Also, I have a little bit of trouble keeping my back in the natural arch on the squat and I simply cannot keep the natural arch on the pendlay rows. what are the exercises I need to do to strengthen the muscles that allow me to keep the natural arch?

You may want to look into arched back good mornings as a tool to teach you to maintain back arch.

That being said, flattening of the back isn't bad. What you don't want is rounding, as typically once you are rounded you lose tension and that is when bad things happen. So long as your lower back is staying tight, then a flat back isn't a bad thing. I can tell you that I am not fllexible enough to maintain an arched back through a full squat, but I can keep a flat back.

Anyway, back to the arched back good mornings. Set the pins in your power rack to just above belly button height. Unrack the weight (light to start with) and while keeping an arched back, bend forward at the waist. Some knee bend is fine, but the bar should end up in front of your knees. How far in front is not of much relevance. In a squat the bar stays over the heels, but this is not what you want. You want to create that imbalance. You want your lower back and hips to do the primary moving, not your thighs. Anyway, lean forward, arched back until you hit the pins, then stand back up. Simple.

I find that lighter weights (something in the neighborhood of about 50% of my max squat) for high reps works best for me. There are lots of guys that can good morning weights approaching 90% of their max back squat... but I don't think that this is necessary as you are just looking to fix an issue with the GM's, not set a PR in GM's.