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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Thread: Teen bulking diet
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08-18-2009, 01:03 PM #1
Teen bulking diet
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08-18-2009, 01:13 PM #2
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08-18-2009, 01:16 PM #3
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08-18-2009, 01:18 PM #4
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08-18-2009, 01:18 PM #5
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08-18-2009, 01:21 PM #6
i dont understand why the creatine is post workout?
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08-18-2009, 01:22 PM #7
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08-18-2009, 01:24 PM #8Awards:
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08-18-2009, 01:28 PM #9
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08-18-2009, 01:44 PM #10
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08-18-2009, 01:48 PM #11
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08-18-2009, 01:59 PM #12
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08-18-2009, 02:15 PM #13
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08-18-2009, 02:20 PM #14
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08-18-2009, 02:23 PM #15
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08-18-2009, 02:38 PM #16
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08-29-2012, 09:15 PM #17
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08-29-2012, 09:32 PM #18
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08-29-2012, 09:35 PM #19
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06-08-2016, 02:45 PM #20
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04-02-2017, 10:48 AM #21
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