Quote:
Originally Posted by thelightestheavyweight
I'm 16 years old, 5 feet 4 inches, and 145 pounds. I want to bulk up. I drink lots of water by the way. I'm trying to follow this diet very strictly despite school. Any suggestions are greatly appreciated.
8:00am
-1 scoop of whey protein (20 grams)
-3 boiled eggs
-multi-vitamin
-fish oil
1 cup of oats here would be perfect, it seem like a lot of food but you have to eat big to get big,
10:00am
-apple
this meal lacks protein and an apple wont really cover your carb needs, a tin of tuna and some brown rice or wholemeal bread could fit in here
12:35pm
-turkey sandwich
2 turkey sandwiches would be better than one
2:00pm
-granola bar
this here looks to be your pre workout meal, pre workout is one of your most important meals of the day you need to eat a lot of complex carbs to fuel your intense workouts, maybe rice or pasta with some chicken
3:30pm
-grape juice and 5g of creatine mono
workout from 3:30 to 5:30
you workout for a long time 2 hours is excessive in my eyes unless your doing cardio but since your trying to bulk up i wouldnt recommend more than 3 30min sessions a week,
6:00pm
-1 scoop of whey protein (20 grams) and 5g of creatine mono
you need some simple carbs here, put some dextrose or malto-dextrins or some waxy maize starch or if you cant get your hands on any of those 4 pieces of white bread,
6:30 pm
-chicken with beans and rice
good,
8:30 pm
-1 can of tuna
good dont be afraid to add in some complex carbs here either
10:00pm
- help in what to eat here?
Here could be some cottage cheese a handful of almonds and some fish oil
|
You were definitely under-eating there but its good to see you know that a good diet is key to getting big,
Ive added in a lot of food there it might be a bit hard to get it all down at first and it might be a bit of shock to the wallet to,
If you want to change your meals up, just aim for
60g of complex carbs per meal
25-30g of protein per meal
Hope this helps bro if you have an further questions feel free to ask,
