whey protein!
that and a multi-vitamin is really the only two supplements you need for bodybuilding.
the rest is optional.
this is a sample bodybuilding diet
meal 1
oatmeal
egghites
orange jucie
meal 2
baked potato
chicken breast
meal 3
pasta
beef
meal 4
brown rice
tuna
meal 5
shake
meal 6
2-3 slices of whole wheat bread
chicken breast
you can repeat meals if you like you don't have to have a different protein source for every meal.
just remember, carbs and protein in every meal. oh, and if you want, you can have 2 shakes and count them as 2 meals. but you have to get at least 4 meals of solid food in there with 2 shakes or 6 meals total.
these are carb sources you should stick to for bodybuilding
oats
brown rice
white rice
white pasta
whole grain pasta
baked potato
sweet potato
wheat bread
rice cakes
stuff like that
oats seem to give me the best energy as well as white rice. you have to find what works for you but right now is when you should be trying these foods and seeing how they work for you.
protein sources
stick to the following and you'll build some quality muscle.
eggs
eggwhites
chicken breast
red meat
fish
milk (preferably skim)
whey protein powder
at 110lbs, see if you can get 3000 calories in there everyday. if not, start off with 2500. you have to force feed yoruself but don't do so until you puke.
also, instead of a whey protein powder, you can use a weightgainer for now.
bsn
true mass is a good one
630 calories per serving
70g of carbohydrates
and 50g of protein.
if you have that twice a day that's 1260 calories right there.
you can do this until you can work up to having a big enough appetite to eat 6 meals of solid food a day.
as you gain weight, remember, you have to increase your calories if you want to keep growning.
you should have at least your bodyweight in lbs for grams of protein a day. so you should have at least 110g of protein a day. you can have more if you like but that's the bare minimum.
if i were you, i would stick to red meat. i feel red meat makes you grow better than every other protein source so eat as much of it as you can.
good luck kido.
