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  1. #1
    Registered User DKzP's Avatar
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    Teen bulking diet

    Hi i'm new to bodybuilding and need some help setting up a proper diet. I'm 16 stand at 5'2" and weigh about 102 pounds. This is how my current bulking meal plan looks like:

    Breakfast (7:30 am)
    9 egg white
    1 whole egg
    3/4 raw steel cut oats (nutritional value is much denser in steel cut than rolled oats)
    1 cap omega 3
    Total: (674 calories, 52g protein, 78g carbs, 12g fat)


    Mid-morning snack (10:30 am)
    1/4 cup raw steel cut oats
    2 scoops whey protein
    Total: (390 calories, 52g protein, 34g carbs, 4g fat)


    Lunch (1:30 pm)
    3/4 cup pasta (uncooked)
    8 oz chicken breast or fish (cod, snapper, or orange roughy)
    1/2 cup broccoli
    1 tsp mustard
    Total: (451 calories, 55g protein, 47g carbs, 5g fat)


    Pre-workout (3:30 pm)
    2 scoops whey protein
    Total: (240 calories, 48g protein, 8g carbs, 2g fat)


    Post-workout (5:00 pm)
    2 scoops whey protein
    32g dextrose
    32g maltodextrin
    5g Creatine
    5g BCAA
    Total: (496 calories, 48g protein, 72g carbs, 2g fat)


    Dinner (6:00 pm)
    8 ounces yam
    8 oz lean red meat or salmon
    1/2 cup broccoli
    Total: (661 calories, 48g protein, 69g carbs, 17g fat)

    Bed-time snack (9:00 - 9:30 pm)
    1 cup 1% cottage cheese
    1/2 scoop whey protein
    Total: (220 calories, 40g protein, 12g carbs, 4g fat)

    Daily Total: (3132 calories, 343 protein, 320 carbs, 46g fat)

    This is about as accurate as I can get with my meals, it might be a tad bit more or less. I've been eating like this for about 1-2 months now. Any suggestions on how to change this in order to gain muscle mass? Obviously this meal plan would change once school starts.
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  2. #2
    Has the pride of lions. lionpride's Avatar
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    Damn...are you doing cardio? If so, stop. Just lift. I'm surprised you aren't gaining at your weight with that many calories...

    INBEFOREUNEEDTOEATMOAR
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  3. #3
    Registered User DKzP's Avatar
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    i do about 10-30 min of cardio everyday just to keep my body in tone... i really dont want to be putting on body fat
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  4. #4
    Has the pride of lions. lionpride's Avatar
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    Originally Posted by DKzP View Post
    i do about 10-30 min of cardio everyday just to keep my body in tone... i really dont want to be putting on body fat
    lol okay man.
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  5. #5
    BRB Clean Bulk to 200Lbs ScottishLewis's Avatar
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    Originally Posted by DKzP View Post
    i do about 10-30 min of cardio everyday just to keep my body in tone... i really dont want to be putting on body fat
    tone....!?!?!?!?! Gahhhhhhhhhhhhhhhhhh!
    well dude ur gonna put fat on weather u like it or not.. u cant bulk and cut at the same time
    http://forum.bodybuilding.com/showthread.php?t=118580061 < LOG


    If you fail to prepare, then prepare to fail...
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  6. #6
    all about macronis nilekyle's Avatar
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    i dont understand why the creatine is post workout?
    *eats PB2 with a spoon crew*

    2k+
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  7. #7
    BRB Clean Bulk to 200Lbs ScottishLewis's Avatar
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    Originally Posted by nilekyle View Post
    i dont understand why the creatine is post workout?
    u can have it post and pre... not req.... but i do
    http://forum.bodybuilding.com/showthread.php?t=118580061 < LOG


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  8. #8
    all about macronis nilekyle's Avatar
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    Originally Posted by ScottishLewis View Post
    u can have it post and pre... not req.... but i do
    well isnt this thread about op? lol

    if your going to have creatine it should be pre-workout
    *eats PB2 with a spoon crew*

    2k+
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  9. #9
    Bro, please come at me seanoh's Avatar
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    looks good bro.

    olive oil / peanut butter / fast food is your friend
    Ain't nothin to it but to do it - 'The King' Ronnie Coleman

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  10. #10
    Registered User DKzP's Avatar
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    does anyone think this might be a bit excessive? should i cut back a little on the calories?
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  11. #11
    Bro, please come at me seanoh's Avatar
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    i cannot believe you said the word tone.



    no it is not too much.




    you are 100lbs. 150lbers get laughed at on here. you need to gain 50% of your bodyweight to be at their level. do not run ever again.
    Ain't nothin to it but to do it - 'The King' Ronnie Coleman

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  12. #12
    Registered User twk_habs's Avatar
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    Originally Posted by DKzP View Post
    does anyone think this might be a bit excessive? should i cut back a little on the calories?
    yo dude **** the cardio and just workout ur ****ing 100 pounds dude just lift hard eat tons and ull have huge gains man u need some fat
    No excuses, no pain no gain that simple
    http://forum.bodybuilding.com/showthread.php?p=668585521#post668585521
    Week 1:
    05-03-2011(weight)= 187
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  13. #13
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    How can u nt be gaining weight with that diet I mean 9 eggs WTF lol jesus
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  14. #14
    Registered User DKzP's Avatar
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    Originally Posted by Stackz123 View Post
    How can u nt be gaining weight with that diet I mean 9 eggs WTF lol jesus
    its egg whites so its only around 150 cals
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  15. #15
    Registered User twk_habs's Avatar
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    serious though dude dont do cardio would be a waste
    No excuses, no pain no gain that simple
    http://forum.bodybuilding.com/showthread.php?p=668585521#post668585521
    Week 1:
    05-03-2011(weight)= 187
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  16. #16
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    Well then eat whole eggs lol
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  17. #17
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    Do not run. You need the fat in order for your body to build on the extra muscle. bodybuilding theres two phases. bulk then cut. the more cardio you do, the less mass your body builds.
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  18. #18
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    that's a good diet.
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  19. #19
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    Originally Posted by seanoh View Post
    looks good bro.

    olive oil / peanut butter / fast food is your friend
    This I've had 2 hot and spicys from mcdonalds everyday for the last month
    S&P
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