*** How to build your diet (for Teenagers) ***

[ZionNYC]

I'm 6ft and weigh 160 pounds. How does this sound? I want to lose fat and and gain muscle lol. Especially my stomach. Would you recommend using that diet plan? My diet at the moment is hurrendous and I want it changed. Thank for replying

Don't diet. Just eat quick meals and count your protein only. Eat 6 times a day at least and all carbohydrates should be slow carbohydrates except post work out. The only time you have quick carbohydrates is post workout. Keep fats normal and see how you do.

[ThatBigMF]

Thank you for this, but I have a few questions. I normally eat something like this as a "meal", I'm trying to bulk, I'm 15.

Example:
5-6oz Chicken breast
With some salad/brocoli.


But when you say like 50/30/20, how do I set something like that up in my meals? What exactly does it mean?

[ZionNYC]

Thank you for this, but I have a few questions. I normally eat something like this as a "meal", I'm trying to bulk, I'm 15.

Example:
5-6oz Chicken breast
With some salad/brocoli.


But when you say like 50/30/20, how do I set something like that up in my meals? What exactly does it mean?

Do you fry or grill chicken breast? If you have no oil on your chicken breast you can add some type of dressing such as Italian dressing on your salad or broccoli.

[talligator]

Hey guys, I had a question.
I'm not that BIG, because I run very often (I'm shooting for 4 miles a day now). Is there anything I can do to offset that and get some more muscle? Particularly in my legs? I flexed in the mirror today, and was proud of my progress in pecs and abs and shoulders, but my legs looked kinda skinny. You see, I've been avoiding leg workouts thinking that running would take care of it, but lately i did some research and found that running only tones your legs, doesn't really do much for building muscle, but I've been afraid that if I work my legs, I'll be sore more often, limiting my running, then something up in my head keeps telling me that i'd gain weight (fat) if I ran less. I'm not sure what to do here. Suggestions?

Thanks,
Amit

[makaya325]

What if i consume food like tuna, grilled chicken, wheat bread, pasta, rice, and steak? Will my body suck down the protein? Do i need more carbs if i want to bulk up?

[anti-atrophy]

I dirty bulked from give or take 145 to around 155. But I think a lot of it is fat because I gained a slightly noticeable amount of fat around my face. I am 5'7", maybe a little taller, and want to bulk up to around 170 so I can cut to ~150. Should I cut now so I can have a new sheet of health and a clean mindedness that I did it the right way? Somehow this dirty bulk just feels like fat on me although my brother and friends have told me I have also gained mass.

Or is it possible that if I go on a clean, or relatively cleaner, bulk diet while also increasing my cardio (I don't do any right now), I will lose some of the fat and gain weight?

Thanks.

[talligator]

I dirty bulked from give or take 145 to around 155. But I think a lot of it is fat because I gained a slightly noticeable amount of fat around my face. I am 5'7", maybe a little taller, and want to bulk up to around 170 so I can cut to ~150. Should I cut now so I can have a new sheet of health and a clean mindedness that I did it the right way? Somehow this dirty bulk just feels like fat on me although my brother and friends have told me I have also gained mass.

Or is it possible that if I go on a clean, or relatively cleaner, bulk diet while also increasing my cardio (I don't do any right now), I will lose some of the fat and gain weight?

Thanks.

there's no point in dirty bulking, just get more protein than usual, and get lots of cardio, dirty bulking is primarily fat, not protein, bulking properly would be having an excess of protein (still eating healthy), and working out (weights, not cardio)

personally, i enjoy staying ripped year round, not just every other 3 months, women like it too, so unless you're doing it for a sport or something else, i don't recommend it

[jithmeister]

I'm gonna follow this everyday..

[azzybish]

Can someone critique my diet? This is for 130lb, 5'9" skinny. I started SS in october but stopped in february, but in those few months i got my squat up to 92.5kg, DL to 100kg, bench to 45kg, press to 37.5kg and row to 47.5kg.

Breakfast = Calories Protein Carbs Fat
Cereal = 524 15.8 85.5 13.2
1 litre whole milk + 2 eggs + 1.5 scoops whey protein = 931 74 51.8 47.4

Lunch
Pasta with cheese and bacon = 1156 58.9 117.1 49.4

After Workout
Same shake as before

Dinner
Not entirely sure, but something along the lines of chicken pieces, boiled potatoes and a vegetable of some sort, either carrots or peas.

Totals
Calories: 3881
Protein: 236.9
Carbs: 351.4
Fat: 168.6

Ratio: Protein/Carb/Fat = 31/46/22

Along with 2 Optimen Tabs a day.

[anti-atrophy]

Trying to find a staple bulking breakfast meal for almost every day. Right now I'm just eating a bowl of cereal (Frosted Flakes) and whey protein both with whole milk. Should I also add in a banana or a fruit of some sort?

[I_try]

Can someone critique my diet? This is for 130lb, 5'9" skinny. I started SS in october but stopped in february, but in those few months i got my squat up to 92.5kg, DL to 100kg, bench to 45kg, press to 37.5kg and row to 47.5kg.

Breakfast = Calories Protein Carbs Fat
Cereal = 524 15.8 85.5 13.2
1 litre whole milk + 2 eggs + 1.5 scoops whey protein = 931 74 51.8 47.4

Lunch
Pasta with cheese and bacon = 1156 58.9 117.1 49.4

After Workout
Same shake as before

Dinner
Not entirely sure, but something along the lines of chicken pieces, boiled potatoes and a vegetable of some sort, either carrots or peas.

Totals
Calories: 3881
Protein: 236.9
Carbs: 351.4
Fat: 168.6

Ratio: Protein/Carb/Fat = 31/46/22

Along with 2 Optimen Tabs a day.

Fat is way to high IMO
Didnt really look at much more other than that

[I_try]

Trying to find a staple bulking breakfast meal for almost every day. Right now I'm just eating a bowl of cereal (Frosted Flakes) and whey protein both with whole milk. Should I also add in a banana or a fruit of some sort?

Ditch that **** sugar filled cereal. Eggs or oats & shake etc for breakfast, just anything high in protein & carbs.

[1Unit1]

I'll be taking some ideas from this thread, but I'm so skinny and I don't think it's just a case of not eating a lot, but I'm wondering if I take up some serious exercising will I be able to beef up regardless of what I'm eating?

[azzybish]

Its completely the other way round - if you work out and dont eat enough, you wont make any progress. If you work out and do eat enough, you will 'beef up'.

Take a diet that has a large surplus of calories - if you are seriously thin then 1k+ will be great for the first few months of lifting. To look nice you should have 1kg of mass for every cm you are over 1m. So for a 1.8m person, they should be 80kg. Thats by no means a limit, if you are over it with lean muscle then you will look seriously swole.

[sonu1990]

Can any 1 check my diet once. i'm a skinny/hard gainer. Age:20 weight:108lb height:5.6" with 5.2% BF.
i'm planning for a 3day/week routine(mon-wed-fri).
here is my diet.. comments/suggestions are what i want . feel free to comment.
thsi is my clean bulk...

6.am: 15gram on-whey+30gram dextrose= 12p+30c
7.am: 1whole egg+1egg white= 9p
8.30.am: 150 gram oats+ 200ml 1.5% milk+30gram peanut butter+multi= 40p+100c
1.pm: 200gram brown rice+5 white eggs+any veg curry= 22p+50c
4.30.pm: same as above=22p+50c
6.pm: 15gram on-whey+25gram dextrose=12p+25c
6.30pm-7.30.pm : workout
7.30pm: 15gram on-whey+50gram dextrose=12p+50c
8.30pm:100gram chicken breast +150 gram oats+multi opti-men=50p+100c
10.pm: before bed: 200ml 1.5% milk +15gram on-whey+ 30 gram pB= enough protein.

i'm a college guy... i'm not caring about fat cazz it comes enough. i don't use any sugar or honey. this is my diet and tell me is it okay to bulk or tell where i did wrong... in workout days i eat chicken and in off days i eat fish in night. on Sunday usually red meat. with is this diet how much gains i can expect...??? before and after protein shakes r only on workout days. this diet having very high protein. is it safe for my kidneys...??? i hears lot **** about high protein diet. if true tell me where can i cut the protein....

[tonter]

Hello,


Thanks for sharing this information to me and i hope more that type in future.


Thanks !

[five150]

Question about Flax Seed Oil, will drinking a teaspoon of flax seed oil every morning help me lose fat?

[Pety3r]

No questions...-egg whites,chiken breast,banana,oat meal,tuna,potato/brown rice,these are the only 6 foods that work to achieve the leanest body possible.
-in matter of suplements it depends on what you're goal is

[RobTDK]

I'm really confused on what I should eat before my workout, and how many meals I should consume before working out as well. Sometimes on a bad day I only get 2 at most before working out, is that okay? Can someone help?

[sushi362]

Lol, OP is 16 and believes he is qualified to give people diet advice when OP is probably 5'8'' and 150 lbs. Fail.

[ZionNYC]

Lol, OP is 16 and believes he is qualified to give people diet advice when OP is probably 5'8'' and 150 lbs. Fail.

I weigh more than you, I will be 8% body fat by July, and I am also at the same time two years younger than you, shorter than you, and my diets have worked for many people.

[justin2919]

Hello i am 207 pounds and i have recently started working out again been in the gym for about a month i was wondering if someone could give me some information on a diet that will help me bulk some muscle like protein to carb ratios for my weight good health carb foods high protein foods and such.

Thanks for the help

[MrMarshall9o9]

on the 40-40-20 cal % thing i should have

2500 * 40% = 1000/4 = 250g of protein.

or should i have 1-1.5g / lb

1.5 * 143 = 214g of protein

[anti-atrophy]

Hey, any tips on how to get a diet started for a first-year student staying at a campus next year? I figured I'd start getting ready for a college-style diet. I'm already getting kind of fat (and the bad thing is that the fat first goes to my face so it sucks... but whatever) I'm trying to gain muscle mass and was wondering if you guys had any quick routines that you would suggest for me.

Perhaps quick-to-make meals... and how much cardio do you suggest I be running each week? Thanks.

[Adamsx124x]

I'd actually recommend getting some high fiber bread from Trader Joe's that has 6 grams of fiber per slice and eat like a bunch of that. If you have a Trader Joe's near you that is.

Make sure all of your bread is multigrain or high fiber.

This helped me get my daily fiber for this i say thank you.

[JohnCenaFan003]

i agree yeah

[JohnCenaFan003]

i agree yeah

yeah me too

[SeanP35]

Question about Flax Seed Oil, will drinking a teaspoon of flax seed oil every morning help me lose fat?

Flax Seed Oil can slightly raise your body's metabolic rate, so in a way it can help your body burn fat. I would recommend Coconut Oil as it has even better fat burning properties, though. A tablespoon every morning would benefit you greater than Flax Seed Oil.

Make sure you know that Coconut Oil at room temperature is solid, rather than a liquid. Also, if you choose to go with the Coconut Oil, don't bother with things that say "Extra Virgin" because that only applies to Olive Oil and is a trick label.

Hey, any tips on how to get a diet started for a first-year student staying at a campus next year? I figured I'd start getting ready for a college-style diet. I'm already getting kind of fat (and the bad thing is that the fat first goes to my face so it sucks... but whatever) I'm trying to gain muscle mass and was wondering if you guys had any quick routines that you would suggest for me.

Perhaps quick-to-make meals... and how much cardio do you suggest I be running each week? Thanks.

Do you have a meal plan for on-campus, a kitchen for you to use, or are you all on your own in terms of what you can use?

Eggs, peanut butter, nuts, and canned fish are quick and great sources of protein and healthy fats. If you have a fridge of any size, milk is a good source of protein and calories. If you are able to get your hands on sandwich meats, those are great and don't require you to cook anything. Make sure you use whole grain or at the very least whole wheat bread because you'll get far more calories and protein out of it.

Believe me, peanut butter is your best friend. A peanut butter sandwich on whole wheat bread will net you close to 500 calories, with a good 20-25+ grams of protein. Adding honey or jam to that will get you some extra calories and some tasty carbohydrates.

If you happen to have access to a stove, brown rice will get you some good complex carbohydrates and a bit of protein. Try mixing wild rice with brown rice for an even better source of protein. Just beware, long grain brown rice typically takes quite a long time to cook, short grain takes a much shorter amount of time.

Last but not least, protein powder will likely help you a ton. If necessary, you could try a weight gainer too for an extra few hundred calories.

There's lots of other things I'm sure will be recommended, see what else you can find too. You may find there's quite a few things around campus you can get your hands on that will be good sources. Just whatever you do, try to avoid junk food/food that is processed a lot and I would recommend avoiding cheese and most dairy as it is a source of particularly unhealthy fats.

As far as cardio goes, do whatever you have time for and feel alright doing. If you're bulking there's a chance you won't really burn fat, just calories, so you may have to eat a little bit more. I would recommend you do it fairly often though, the last thing you want is to bulk for a year and not do any cardio. It's not fun at all.

[marseillais]

Drink Water
No sodas, alcohol, or sugary concentrated juices. Drink at least 4 liters of water a day when not on Creatine. Try to get in 6 liters of water when taking Creatine. It's hard but that much water is great for your kidneys, great for your skin, and great for your overall health. Drinking 4 liters of water a day when on Creatine is alright but 6 liters can help with acne and other teenage problems.


6 liters of water per day can also f*** up your kidneys...here's a pretty good article about it.



1.

Ingesting more water than you need can increase your total blood volume. And since your blood volume exists within a closed system - your blood circulatory system - needlessly increasing your blood volume on a regular basis puts unnecessary burden on your heart and blood vessels.
2.

Your kidneys must work overtime to filter excess water out of your blood circulatory system. Your kidneys are not the equivalent of a pair of plumbing pipes whereby the more water you flush through your kidneys, the cleaner they become; rather, the filtration system that exists in your kidneys is composed in part by a series of specialized capillary beds called glomeruli. Your glomeruli can get damaged by unnecessary wear and tear over time, and drowning your system with large amounts of water is one of many potential causes of said damage.

Putting unnecessary burden on your cardiovascular system and your kidneys by ingesting unnecessary water is a subtle process. For the average person, it is virtually impossible to know that this burden exists, as there are usually no obvious symptoms on a moment-to-moment basis. But make no mistake about it: this burden is real and can hurt your health over the long term.

Forcing your body to accept a large amount of water within a short period of time - say, an hour or two - as several contestants did during the "Hold Your Wee for a Wii" contest can be fatally dangerous to your health. Here's why:

If you force large amounts of water into your system over a short period of time, your kidneys will struggle to eliminate enough water from your system to keep the overall amount at a safe level.

As your blood circulatory system becomes diluted with excess water, the concentration of electrolytes in your blood will drop relative to the concentration of electrolytes in your cells. In an effort to maintain an equal balance of electrolytes between your blood and your cells, water will seep into your cells from your blood, causing your cells to swell.

If this swelling occurs in your brain, the bones that make up your skull hardly budge. The result is an increase in intracranial pressure i.e. your brain gets squeezed. Depending on how much water your drink in a short period of time, you could experience a wide variety of symptoms, ranging from a mild headache to impaired breathing. And as occurred recently in the tragic water-drinking contest, it is quite possible to die if you drink enough water in a short enough period of time.

[diego95garcia]

I havent really found a good one but i hope to get
a good website from you guys that lets me build one.
please help.