Meal plan for high school students

[John-John2]

I've been trying to change my diet to something that's going to help me be healthy and grow muscle faster. Right now most people ask me how I eat like **** and still not put a pound of fat on, but the thing is I'm not putting much muscle on either. I'm trying to make a change I used to drink like 3 cokes a day, eat a ton of junk food, have beef for dinner, and the only healthy thing I ate would be some vegtables or fruit even then I wouldent eat enough to match good daily values. I need some help... does anyone have an idea of something that I can eat in between classes and during luch whan I have access to a microwave?

[determined4000]

I've been trying to change my diet to something that's going to help me be healthy and grow muscle faster. Right now most people ask me how I eat like **** and still not put a pound of fat on, but the thing is I'm not putting much muscle on either. I'm trying to make a change I used to drink like 3 cokes a day, eat a ton of junk food, have beef for dinner, and the only healthy thing I ate would be some vegtables or fruit even then I wouldent eat enough to match good daily values. I need some help... does anyone have an idea of something that I can eat in between classes and during luch whan I have access to a microwave?

breakfast-oatmeal and eggs, fruit
snack-put nuts and dried fruit in ziplocs
lunch-tuna/chicken sandwich, carrot/celery sticks w/ PB, granola/protein bar, milk
snack-PB and banana sandwich
dinner-chicken/steak, pasta/rice/potato, salad w/ dressing
snack-1c COttage cheese w/ PB and fruit

[MonsterMikeLB]

The above poster suggested some good foods, and maybe you should see a nutritionist if you want some more advice.

The junk food will only hurt you in the long run, and although you may not gain weight now, those three cokes a day will destroy your insides. Eating poorly will not help you gain muscle, and any weight you gain will probably be fat.

I am not saying that you should not eat above maintenance if you want to bulk, but different types of food will yield different results. Healthy eating now will build good eating habits for when your metabolism starts to slow down.

[caseykrajenka]

Determined4000 pretty much hit the nail on the head as far as a proper diet.
But another key factor is what does your gym routine look like?
Are you going enough? Do you have a set schedule? Whats your workout like? Exercises you're doing?
All that good stuff..
You can eat as healthy as you want but if you don't know how to use it and what you're actually doing when it comes to lifting and working out it's all useless

[John-John2]

Determined4000 pretty much hit the nail on the head as far as a proper diet.
But another key factor is what does your gym routine look like?
Are you going enough? Do you have a set schedule? Whats your workout like? Exercises you're doing?
All that good stuff..
You can eat as healthy as you want but if you don't know how to use it and what you're actually doing when it comes to lifting and working out it's all useless

Day 1Workout 1
Day 2Workout 2
Day 3Off
Day 4Workout 3
Day 5Workout 4
Day 6Off
Day 7Cardio/ Ab Routine x3

Pre Workout*Applys to all workouts

Strech 10 mins
Bike/Tred/Elip10 mins


Workout #1

Incline Bench5x8
Bench6x6
Chest Flys4x12
DB Incline Bench4x12
DB Bench5x8
DB Decline Bench5x8


Workout #2

Squat6x6
Calf3x15
Hamstirings3x10
Quad3x10
DB Jump3x10
Ab Routinex3


Workout #3*burn set at end of sets

Bicepts3x10
Lat Pulldown3x10
Reverse Lat Pulldown3x10
Seated Rows3x10
Dead Lifts3x10
Standing Lat Pushdowns3x10
Tricepts3x10


Workout #4*burn set at end of sets

Cross Cable ext. Bent3x10
Cross Cable ext. Stand3x10
Shrugs3x10
DB Raise3x10
Front Raise3x10
Lat Raise3x10
Lumberjack Press3x10
Ab Routinex3


Ab Routine

Crunches20-30
Speed Crunch20-30
Side Crunches15R-15L
Alternating Toe Touches20-30
Bicyles20-30
Russian Twists20-30
Oblique Crunches15R-15L
Roll Crunches20-30
Toe Drivers20-30
PlankFailure

[determined4000]

you can lift all you want but if you eat 1700 calories, you arent building anything