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dermacrine, for a 17 year old
- Thread starter Daran
- Start date
Eat high protein meals, you need at least 1 gram per pound of body weight per day, make sure your getting that or you won't go anywhere. With 6 meals that is an average of about 30 grams of protein per meal. Experienced guys really try to get 2 or more grams of protein per pound so it might seem like a lot but others eat more. When eating more calories you MUST eat more often, not bigger meals. Don't miss meals and make sure they are healthy. Here is a little food guide for you to start with:
Good Protein Sources:
-Whey Protein Shakes
-Low Fat Cottage Cheese
-Tuna
-Turkey
-Salmon
-Eggs (I would do a 2 whites to 1 yolk ratio, or you can cut more yolks out)
-Beef
Carbs: Since you want to work on body recomposition you don't want too many carbs. As a rule of thumb eat just enough carbs so that you don't have real hard carb cravings, don't cut them out completely, but make sure they are complex carbs and you don't eat any more than you NEED.
-Yams
-Oatmeal
Fats: You need some fat in your diet, otherwise it will hurt your gains. Don't have too much in your diet but make sure you get some of these every day:
-Omega 3 fish oil (in fish and as a supplement)
-Olive oil (if you need cooking oil for meats)
-Peanut Butter (all natural with no additives)
-Egg Yolks (they have the good cholesterol in them, great for your hormone levels and general health/ gains)
Veggies: (Use these to help fill you up and get some natural vitamins/ minerals/ fiber in your diet)
-Coliflower
-Broccoli
-Brussel Sprouts
-Carrots
Any veggies you can think of!
And wait a few years before you try any hormone related product. There are a lot of things you can do to get in shape and until you are 22-23 there is still a small chance you could still gain height, don't jeapordize that with hormone products.
Good Protein Sources:
-Whey Protein Shakes
-Low Fat Cottage Cheese
-Tuna
-Turkey
-Salmon
-Eggs (I would do a 2 whites to 1 yolk ratio, or you can cut more yolks out)
-Beef
Carbs: Since you want to work on body recomposition you don't want too many carbs. As a rule of thumb eat just enough carbs so that you don't have real hard carb cravings, don't cut them out completely, but make sure they are complex carbs and you don't eat any more than you NEED.
-Yams
-Oatmeal
Fats: You need some fat in your diet, otherwise it will hurt your gains. Don't have too much in your diet but make sure you get some of these every day:
-Omega 3 fish oil (in fish and as a supplement)
-Olive oil (if you need cooking oil for meats)
-Peanut Butter (all natural with no additives)
-Egg Yolks (they have the good cholesterol in them, great for your hormone levels and general health/ gains)
Veggies: (Use these to help fill you up and get some natural vitamins/ minerals/ fiber in your diet)
-Coliflower
-Broccoli
-Brussel Sprouts
-Carrots
Any veggies you can think of!
And wait a few years before you try any hormone related product. There are a lot of things you can do to get in shape and until you are 22-23 there is still a small chance you could still gain height, don't jeapordize that with hormone products.
Tatyana
Elite Mentor
Daran said:
Consider you may look better.
Check out this thread hun.
http://www.elitefitness.com/forum/steroids-discussion-forum/help-sort-out-your-diet-565562.html
Also, if you post up what you eat in a typical day, we could also help you make adjustments to have your diet work to build more muscle.
Tatyana said:
Hah, sorry we all posted within minutes of each other, otherwise I would have responded to this sooner.
I've done the BMR calculators more times than I can count, but I did yours for the heck of it.
I got 3071 using the Harris-Benedict formula. (Never got one that high before) Which pretty much falls in line with what I'm eating now. =]
Now as for my diet, I try to eat clean, obviously I gorge (On really weird food combinations I may add.) so I'm not perfect all the time.
I can't write you a concrete list, it varys from day to day as I don't really have a say in what my mom buys for everyone =[.
What I DO eat daily though is turkey sandwiches on wheat bread (3 slices = 60 cals ((10g protein turkey)) bread = 50 cals a slice ((4g protein, 10g carbs)) ), oatmeal (no sugar, just some cranberrys in sprinkled in.), and... my morning coffee.
I stay away from the fried crap, but I'm realizing how much of a challenge this is going to be to eat this many calories a day without eating crap food. A clean diet is possible, but since I'm out a job at the moment (school being first) I can't afford an awesome huge, clean diet.
Roughly though, this is what I eat daily. (Before my epiphany here of course.
)Meal I - (Breakfast) 300 - 400 calories
Coffee - 100 cals (no nutritional value, use creamer, can't drink black.)
Some form of carb + protein, sandwich, oatmeal with some eggs. - usually 200-300 calories
Meal II - (The after school meal) 700 - 1100 calories
Main meal (Could be as much as 3 turkey sandwiches ((600 cal)), lean beef ((500 cals)), Boca Burgers ((400 cals)) It really varies.) 400 - 600 cals
Snack (Cranberrys, bread... with chocolate chips...yeah ((300 - 400 cal)), plain bread by itself, cereal with milk ((special K.. only kind we buy)) ) 300 - 500 cal
Meal III - (The Dinner) 200 - 400 calories
Whatever my mom makes or turkey sandwiches.
Meal IV - (The Post workout shake) 250 calories
Whey Protein (unfortunately concentrate, 46g protein, mixed with straight up water.) 250 calories exactly, all calories from the powder.
Total in a day: 1450 - 2150 calories total. (It's usually always 1700+)
It needs some fixin' yes, what would you world class bodybuilders suggest?
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