[betoasphyxiation46]

i need help on a diet plan....im not too strict on it cause i just started...the only things i do all the time is i take whey protein in the morning with a miltivitamin and some eggs with turkey ham...then after workout i take whey protein again with some more food....then at night i take casein with more food....and i also dont eat chips, soda, or any kind of sweets, and i try eating alot of tuna and chicken....????? any help would be appreciated..

[bulk then cut]

u need WAY more carbs in the morning ALOT, if u didnt know, eggs and turkey dont have any carbs... you need energy bro. by the way your stats are insane

[ZackKnight]

Yeah, just split up your macros throughout the day, but keep higher carbs in the morning and before and after your workouts. Other than that just keep the protein high and the carbs moderate and you should be fine.

What's ur height like? Cuz I've got all the same personal bests as you except for bench. I'm at 275. Just wondering. Haven't seen a kid that young hit it that hard since a guy who got banned a while ago. Thanks man!

[betoasphyxiation46]

yeah im about 5'10

[KM]

Originally Posted by betoasphyxiation46

i need help on a diet plan....im not too strict on it cause i just started...the only things i do all the time is i take whey protein in the morning with a miltivitamin and some eggs with turkey ham...then after workout i take whey protein again with some more food....then at night i take casein with more food....and i also dont eat chips, soda, or any kind of sweets, and i try eating alot of tuna and chicken....????? any help would be appreciated..

First, and far most: what are your goals?

[betoasphyxiation46]

i want strenght and size...so i would say bulk

[bulk then cut]

then yeah man UP your carbs in the morning, i do 100g carbs in morning

[KM]

Originally Posted by betoasphyxiation46

i want strenght and size...so i would say bulk

Assuming your signature is correct...

Your macro nutrient breakdown should be around this.

Protein: 165-170g
Carbohydrates: 340-420g
Fat: 40-80g
Calories: 3500-4000

Protein: 1g/lb of bodyweight.
Carbs: 2 or 3g/lb of bodyweight.

Complex Carbs pre workout, Simple carbs post workout.

Fats should be limited throughout the day, when eaten, try before bed.

Protein, eat evenly throughout the day. To do this, divide your specific nutrient by 6 (sufficient amount of meals to eat in 1 day). Same idea with Calories.

Search the Nutrition forum for any specifics you have trouble on.

[ZiR RED]

I'd put your fat consumption around 80-100 grams, especially at your age since fats play a vital role in hormonal production.

Aside from that, solid advice from KM.

Br

[KM]

Originally Posted by ZiR RED

I'd put your fat consumption around 80-100 grams, especially at your age since fats play a vital role in hormonal production.

Aside from that, solid advice from KM.

Br

Thanks Zir. Just wondering, can you explain why fats play a large role in hormonal production?

(Not being condescending, really curious on how. Never heard of that before)

[ZiR RED]

On several stages.

The neurons of your CNS is primarily composed of omega-3 fatty acids, and their functioning relies heavily on omega-3's consumed in the diet. If omega-3 consumption is low, which it is in america, and overall fat consumption is low, your neurons will not function correctly, produce dopamine, seratonin (sp?), optimally. In fact, many incidence of depression and alzheimers in developed country's are linked to deficiences in omega-3.

Secondly, studies show that heavily restricted fat diets have a negative impact on the HPTA, which is responsible for testosterone production and thyroid hormone production (amongst others).

Br