Diet help.

[WarriorPL]

Alright well I am going to start going to stictly take Creatine/Protein/Antrostene come next Monday and I want to get in a nice clean diet as well.
I've been weight training for a good year now, and took protein on and off.. but now I want a strict diet, one that will help me along the way in gaining 15 pounds of muscle, as well as slimming down on my body fat.
I don't need a full diet... just some recipe and food ideas.

I am currently 17y/o. 5'7" and approx. 161 lbs.
I am trying to hit 175 pounds clean by the end of the summer.

 

[Paulos]

Choose between gaining muscle and losing fat, trying to do both at the same time is alot harder.

 

[WarriorPL]

Gain muscle.

 

[WarriorPL]

Bump.

 

[WarriorPL]

Bump.

 

[Diesel3d]

since you are 17 and must have a fast metobolism.... what's your body fat %?? anyway... 22X your body weight is good for mass.

3500 cals::

289 grams of prot - 1156 cals
420 grams of carbs - 1680 cals
50 grams of fat - 450 cals

Protien::

steak(factor in fat)
Tuna
eggs whites
whey ( post workout )

Carbs::

Oatmeal
brown rice
whole wheat pasta
dextros, or maltodextrin ( post workout )

fat::

flax
olive oil
cla
fat in red meat

 

[WarriorPL]

Body fat is between 12-14%

 

[Lumbuss]

i dont see you adding that much mass in that period of time. i would cut and get down to ten percent, wont be too hard. then bulk from there. your saying shit about how you take protien on and off, must not be too serious? get serious about your diet if you want too see results, no taking protien on and off whatever that means.