Official Teen Diet/Question Thread

[LiFtHaTiRoN]

It seems that most new teen bodybuilders that come onto this site have trouble finding a place to start with their diets. So this thread is for all the veteran teen bodybuilders to post their diet that they use. Hopefully we can get a large enough variation in diets on this thread that anybody that needs a diet change, can just take a friends from on here. Any diet questions regarding bulking or cutting can be asked here as well. Let the diet and question posting begin:

heres my diet. It is an isocaloric meal plan. Which means that I get equal amount of calories from protein carbs and fat.

Meal 1- Pre Workout: 5-6am
20g whey protein
30g Dextrose
Calories-200 Protein-20g Fat-0g Carbs-20g

Meal 2- Post Workout: 6-7:30am
35g Whey protein
30g Dextrose
Calories-260 Protein-35g Fat-0g Carbs-30g

Meal 3 (Breakfast): 6:30-8:00am
6 whole eggs
1 cup Egg starter
8oz pomegranate juice
4 cups Cherrios
16oz original almond milk
Calories-1289 Protein- 81g Fat-41g Carbs- 149g

Meal 4 (Morning Snack) 9:45- 11:00am
1.5 scoops whey protein
4 tbsp peanut butter
2 large apples
Calories-815 Protein-54g Fat-31g Carbs-80g

Meal 5 (Lunch) 1:00- 1:45pm
8oz tri tip steak
1 tbsp Olive Oil
1.5cups pasta
Calories- Protein-73g Fat-48g Carbs- 55g

Meal 6 (Dinner) 3:50- 4:45pm
8oz tri tip steak
1.5cups pasta
Calories-818 Protein-73g Fat-34g Carbs- 55g

Meal 7 (Before Bed) 8:00-10:00pm
2 scoops casein protein
4tbsp peanut butter
Calories- 515 Protein-64g Fat-32 Carbs-22g

Edit: I forgot to put my totals:

Totals:
Calories- 4958
Carbs- 421g
Protein- 400g
Fat- 186g

[LiFtHaTiRoN]

does no one on here really have no diets to post.

[Lavoisier]

Bump


Edit: I just noticed I don't qualify as veteran, or bodybuilder. so edited.

[BaFtub]

You havent gotten back to me yet Lift =O

I think Im gonna keep up the Anabolic/Deto ish diet...'tis working well and Im gaining lean mass =P

[k9nacl]

my current maintaining/clean cut for an endo-meso like myself.

breakfast:

3/4 cup egg beaters
2 whole eggs
1 slice 2% milkfat cheese
1/4 cup onions
two slices ezekiel bread
tbsp ff cream cheese

snack:

5oz turkey
2tbsp almond butter
dozen baby carrots
small fuji apple

lunch:

6oz 7% fat ground meet patty
mixed vegetable medley (brocolli, carrots, cauliflower, peas) drizzled with olive oil and garlic powder

snack:

5oz tuna mixed w/ 1tbsp ff mayo
1 small avocado
two large roma tomatoes

dinner:

6oz grilled lemon pepper salmon
large serving mixed veggies (cucumber, carrots, cauliflower, snap peas, cabbage, lettuce, etc.)
8 whole brazilian nuts

pre-bed:

1 cup cc
handful cashews

Total:

2445 Calories
102g fat
151g carbs (did absolutely nothing today)
238 g protein

*edit*

am up for any comments/suggestions. this is what i eat on a complete off day so my carb intake is especially low and mostly from fibrous veggies/fruit and small amounts here and there. usually on my active days (practice, lifting, etc.) i focus my carbs more towards my 3rd/4th/5th meals and all my protein/fat/veggie meals are 1, 2, and 6 (when i need them least). cals are usually 2800-3000 but am probably going to ramp up to 3200 or so once the season really gets going.

*edit2*

sorry, i'm no veteran or pro bber either, but for any endos struggling to find a solid diet, this one has worked really well for me as i have a hard time keeping fat off and not putting on an insane amount of weight if i don't watch my carbs.

[brazilian1337]

*waits for more ppl to post*

anywayz repped for the good thought

[LiFtHaTiRoN]

Originally Posted by reflexx

You havent gotten back to me yet Lift =O

I think Im gonna keep up the Anabolic/Deto ish diet...'tis working well and Im gaining lean mass =P

If its working and you are gaining lean mass then keep it up, but if your body composition starts too change (ie not gaining more muscle or losing fat.) I would go back to some sort of normal diet. An isocaloric, or even keto cycle if you want.
Usualy on Keto, or modified keto diets it is difficult to continue to make progress in the gym. Your glycogen stores are packed on Monday after the carb reload and that workout will be fired up. As the week goes on your workouts will become less and less intense/ progressive as your glycogen stores diminish. You use glycogen (carbohydrates) as your main source of anaerobic energy so when there is none left in the muscle it is difficult for your body to get as much high intensity energy from fat stores, or dietary fat. There are a few other issues that arrise regarding liver glycogen stores and keto diets, but that is another story. My advice/ experience with this diet is that it works short term, but should not be used as a permanent solution. Good luck bro and keep hitting the iron!

[LiFtHaTiRoN]

sorry, i'm no veteran or pro bber either, but for any endos struggling to find a solid diet, this one has worked really well for me as i have a hard time keeping fat off and not putting on an insane amount of weight if i don't watch my carbs.

I didnt mean for this thread to read as tho anyone who posted had to be a pro or highly experienced. I simply wanted people who have had experience in making their own diets and making their own diet mistakes to post and help others out. I am by no means an expert on this, or a veteran in the whole scheme of bodybuilding pros, but i feel that I have gained enough knowledge to help others out.

[LiFtHaTiRoN]

Originally Posted by k9nacl

my current maintaining/clean cut for an endo-meso like myself.

breakfast:

3/4 cup egg beaters
2 whole eggs
1 slice 2% milkfat cheese
1/4 cup onions
two slices ezekiel bread
tbsp ff cream cheese

snack:

5oz turkey
2tbsp almond butter
dozen baby carrots
small fuji apple

lunch:

6oz 7% fat ground meet patty
mixed vegetable medley (brocolli, carrots, cauliflower, peas) drizzled with olive oil and garlic powder

snack:

5oz tuna mixed w/ 1tbsp ff mayo
1 small avocado
two large roma tomatoes

dinner:

6oz grilled lemon pepper salmon
large serving mixed veggies (cucumber, carrots, cauliflower, snap peas, cabbage, lettuce, etc.)
8 whole brazilian nuts

pre-bed:

1 cup cc
handful cashews

Total:

2445 Calories
102g fat
151g carbs (did absolutely nothing today)
238 g protein

*edit*

am up for any comments/suggestions. this is what i eat on a complete off day so my carb intake is especially low and mostly from fibrous veggies/fruit and small amounts here and there. usually on my active days (practice, lifting, etc.) i focus my carbs more towards my 3rd/4th/5th meals and all my protein/fat/veggie meals are 1, 2, and 6 (when i need them least). cals are usually 2800-3000 but am probably going to ramp up to 3200 or so once the season really gets going.

*edit2*

sorry, i'm no veteran or pro bber either, but for any endos struggling to find a solid diet, this one has worked really well for me as i have a hard time keeping fat off and not putting on an insane amount of weight if i don't watch my carbs.

Your diet looks good, if your goal is to cut then I would try to get most of your carbs in the morning and taper them off throughout the day. You can get away with eating almost any foods in the morning and after a workout, in regards to fat storage, so try to get as many of your daily carbs in in the morning and first few meals, along with after your workout. In an ideal world everyone would workout in the morning, but our schedules don't always work out that way.

[Lavoisier]

Any thoughts about carb cycling for retaining strength when on a cut?

Like if you structure it so that the no carb days are on off days, and lifting days are either high carb of low carb?

[LiFtHaTiRoN]

Originally Posted by Sultan_of_Spin

Any thoughts about carb cycling for retaining strength when on a cut?

Like if you structure it so that the no carb days are on off days, and lifting days are either high carb of low carb?

Carb cycling is one of the best things you can do to take advantage of high glycogen stores for great workouts. It also helps your body burn more fat on the low carb workout days. You can do a modified keto diet where you do three days of keto and then a high carb day. It all depends on what your main goal is. If you want a good book that details carb cycling and a bunch of other dieting and bulking strategies I would recommend Better than Steroids. This article also lays out a pretty good carb cycling program.

[Lavoisier]

Originally Posted by LiFtHaTiRoN

Carb cycling is one of the best things you can do to take advantage of high glycogen stores for great workouts. It also helps your body burn more fat on the low carb workout days. You can do a modified keto diet where you do three days of keto and then a high carb day. It all depends on what your main goal is. If you want a good book that details carb cycling and a bunch of other dieting and bulking strategies I would recommend Better than Steroids. This article also lays out a pretty good carb cycling program.

Alright thanks. I am okay with slow weight loss-my primary goal is strength gains

[Lavoisier]

bump

[ThatArmyKid]

bulking diet

meal one
6 whole eggs
3Patatoes
500mil OF milk

meal two
w/e served at school 2 treys
500milk milk

meal 3
scoop of wheyx
1 cup of oats
500mil milk

meal 4
scoop whey
1 1/2 cup of oats
water

Meal 5
1 cup of brown rice
2 chicken breast
500mil milk

Meal 6
scoop of whey (will switch to casein but low on cash right now)
Half cup of oats
3 cup of milk

before bed finish off the gallon of milk then throw it at my bird cage and scare them(yes evil)\

obviopusly not the best diet money can buy but on a 50 doller a week budget wtf els can i do...

[-themask-]

Originally Posted by Sultan_of_Spin

Alright thanks. I am okay with slow weight loss-my primary goal is strength gains

you're cutting??

[LiFtHaTiRoN]

Originally Posted by Sultan_of_Spin

Alright thanks. I am okay with slow weight loss-my primary goal is strength gains

Depending on the speed of your metabolism and high intensity exercise you do each day you could eat a normal to low carbohydrate diet and increase your fat intake slightly. This might help you stay lean while maintaining strength.

[Notnowchief]

Would this diet be ok for a 150lb ecto trying to put on weight?

Breakfast:
- 2 Eggs
- ? lb of Tuna/Chicken/Meat (4 oz)
- 8 oz milk
- 1 slice toast w/ butter

Shake:
- Protein shake
- Fruit

Lunch:
- ? lb Tuna/Chicken/Meat (4 oz)
- 2 slices whole grain bread
- 8 oz milk

Dinner:
- ? lb Tuna/Chicken/Meat (8 oz)
- Baked potato with butter/Oats/Rice
- Large Salad

Shake:
- Protein shake
- Fruit

Before Bed:
- Peanut butter on wheat bread
- Milk

[Lavoisier]

Originally Posted by -themask-

you're cutting??

I will at 170 I think

I started bulking with ~14 bf; i have never been lean.

MY bf hasn't gone up, but I am still not as lean as I would like.

But i will raise cals if I have ****ty workout


Gaining strength>losing fat as far as my priorities go right now

[partymonster975]

1. This was kinda just asked but I want to cut in january and my goal is to lose 40lbs. or hit 12% bf. I want to use carb cycling since I'm trying to keep as much muscle as I can on the cut while still trying to gain. How has carb cycling worked for u?

2. I'm sending u this link since I want to try the first 2 diets this guy used. What do u think of them? Are they a good choice for someone in my position or should carb cycling cover my goals?
http://www.t-nation.com/readTopic.do?id=459236

3. Lastly, I'm at like 20-25% body fat and want to know if u think its possible to lose some body fat while gaining LBM if I cut out junk food like soda, candy and carbs at night and do cardio 2-3 times a week. Do you think i can lose some fat while gains lean mass by doing this? I was told I could get to like 15% but that seems kinda low.

[LiFtHaTiRoN]

Originally Posted by Notnowchief

Would this diet be ok for a 150lb ecto trying to put on weight?

Breakfast:
- 2 Eggs
- ? lb of Tuna/Chicken/Meat (4 oz)
- 8 oz milk
- 1 slice toast w/ butter

Shake:
- Protein shake
- Fruit

Lunch:
- ? lb Tuna/Chicken/Meat (4 oz)
- 2 slices whole grain bread
- 8 oz milk

Dinner:
- ? lb Tuna/Chicken/Meat (8 oz)
- Baked potato with butter/Oats/Rice
- Large Salad

Shake:
- Protein shake
- Fruit

Before Bed:
- Peanut butter on wheat bread
- Milk

Your not eating enough carbohydrates and you could probably get in alot more fat. Switch breakfast up with 5 eggs and some sort of cereal with milk. If you have the eggs then you dont need the meat. Try to get in atleast 100 carbs in your breakfast. it is difficult to count all of those calories because of their vagueness in quantity, so I am not sure how many calories a day you are getting in. Eat some main source of carbohydrates and meat for lunch and dinner(Oatmeal, or whole grain pasta are good carb sources) (steak fish and chicken should be your main sources of protein)Depending on your body and how fast your metabolism is. (even though you may be ecto some ectos have faster metabolisms than others)
Try to get in anywhere from 2500-3000 calories a day, at an isocaloric ratio, so try to get equal amount of calories (not grams) from fat, carbs, and protein. There are 9 calories in 1g of fat and 4 calories per gram of carbohydrate and protein. Before you go to bed try and get in more protein and fats, but less carbohydrates. So maybe a can of tuna and a few tablespoons of peanut butter or a handful of nuts. www.fitday.com is a good place to start in making a more detailed diet.

[echoareone]

Bulking:

Breakfast/Pre-workout:
2 Cups Oats
2 Scoops Whey
1 tbsp peanut butter
Handfull of Raisins

Post-workout:
2 Scoops Whey
1/4 Cup dextrose
1/2 Cup oats (Or weight-gainer powder)

Post-Post Workout:
4 Scoops Weight gainer

Lunch:
2 Grilled Chicken Sandwiches
1 Apple

Snack:
1 Can Tuna
1 Cup Oats
2 tbsp Peanut butter

Dinner:
4 eggs
Salad
Meat (Chicken, beef)

Pre-Bed:
1 cup cottage cheese
2 tbsp Peanut butter

Totals come out to about 4500 cals, ~330 grams of protein.

[LiFtHaTiRoN]

Originally Posted by partymonster975

1. This was kinda just asked but I want to cut in january and my goal is to lose 40lbs. or hit 12% bf. I want to use carb cycling since I'm trying to keep as much muscle as I can on the cut while still trying to gain. How has carb cycling worked for u?

2. I'm sending u this link since I want to try the first 2 diets this guy used. What do u think of them? Are they a good choice for someone in my position or should carb cycling cover my goals?
http://www.t-nation.com/readTopic.do?id=459236

3. Lastly, I'm at like 20-25% body fat and want to know if u think its possible to lose some body fat while gaining LBM if I cut out junk food like soda, candy and carbs at night and do cardio 2-3 times a week. Do you think i can lose some fat while gains lean mass by doing this? I was told I could get to like 15% but that seems kinda low.

If you diet and do not lose any muscle, but also do not gain any muscle and get yourself down to 12% bodyfat you will weigh about 190. That is a pretty impressive physique IMO. I am assuming you have a decent lifting background.

The key to this diet is the different phases he did the diet in, the phases helped raise certain hormones in the body that are powerful fat burning compounds such as leptin and ketones.

I have found with carb cycling near contest time that my workouts begin to drain out when I am low on carbs and then after the carb up day or days (sometimes) I would have tons of energy, feel full and be able to workout intensely again. One of the main things you want to do when trying to maintain muscle is not to let the weight your lifting get lighter.

I have recommended this book a few times on bodybuilding.com already, and feel like a broken record, but the book Better Than Steroids lays out a few incredible diet plans and strategies for all different muscle building and fat loss goals. Look into High intensity interval training it may help you lose the fat faster.
The only thing that I disagree with in the T-nation article is that he reccomends not eating carbs and fat in the same meal. That seems to be more of a personal issue than the norm. Normally you will want to eat some fat with your carbohydrates to slow their digestion (unless after a workout) and thus create a smaller inulin spike, and less fat storage. I hope I answered your questions.

[CoffeCanSlayer]

Cutting:

10:00am
Protein shake

3:30pm
Tuna salad sandwich low fat everything on whole wheat

8:00pm
Granola bar

10:30
Turkey sandwhich on whole wheat

And about 5-6 20oz waters, thats bout it.

[LiFtHaTiRoN]

Originally Posted by smallfry06

Cutting:

10:00am
Protein shake

3:30pm
Tuna salad sandwich low fat everything on whole wheat

8:00pm
Granola bar

10:30
Turkey sandwhich on whole wheat

And about 5-6 20oz waters, thats bout it.

Thats not alot of food. Atleast get more protein in to HELP maintain muscle mass. Maybe egg whites for breakfast with some whole eggs.

[partymonster975]

Originally Posted by LiFtHaTiRoN

If you diet and do not lose any muscle, but also do not gain any muscle and get yourself down to 12% bodyfat you will weigh about 190. That is a pretty impressive physique IMO. I am assuming you have a decent lifting background.

The key to this diet is the different phases he did the diet in, the phases helped raise certain hormones in the body that are powerful fat burning compounds such as leptin and ketones.

I have found with carb cycling near contest time that my workouts begin to drain out when I am low on carbs and then after the carb up day or days (sometimes) I would have tons of energy, feel full and be able to workout intensely again. One of the main things you want to do when trying to maintain muscle is not to let the weight your lifting get lighter.

I have recommended this book a few times on bodybuilding.com already, and feel like a broken record, but the book Better Than Steroids lays out a few incredible diet plans and strategies for all different muscle building and fat loss goals. Look into High intensity interval training it may help you lose the fat faster.
The only thing that I disagree with in the T-nation article is that he reccomends not eating carbs and fat in the same meal. That seems to be more of a personal issue than the norm. Normally you will want to eat some fat with your carbohydrates to slow their digestion (unless after a workout) and thus create a smaller inulin spike, and less fat storage. I hope I answered your questions.

So what do you recommend to help me keep muscle? I'm going to take Xtend while on this cut as well. I'm primarily worried about my arm size going down as well as my squats. He also states to get ur carbs from fruits and rarely breads, rice, oatmeal, ect. but I think whole grain or brow rice cant hurt in one meal. Thanks for ur help. I'll probably have more questions tomorrow but thanks again.

[CoffeCanSlayer]

Originally Posted by LiFtHaTiRoN

Thats not alot of food. Atleast get more protein in to HELP maintain muscle mass. Maybe egg whites for breakfast with some whole eggs.

Yeah, I think im gonna add a couple more shakes in. 50g a shake.

[LiFtHaTiRoN]

Originally Posted by smallfry06

Yeah, I think im gonna add a couple more shakes in. 50g a shake.

Try to eat mostly whole foods and veggies if your cutting and get your protein from lean meats as well. I made the mistake of eating too many shakes in a day and not enough whole foods and I lost muscle when trying to diet. Whole foods and "Real" protein is the key.

[ThatArmyKid]

Originally Posted by LiFtHaTiRoN

Try to eat mostly whole foods and veggies if your cutting and get your protein from lean meats as well. I made the mistake of eating too many shakes in a day and not enough whole foods and I lost muscle when trying to diet. Whole foods and "Real" protein is the key.

what if you just cant afford more meat? (my situation right now sucks )

[LiFtHaTiRoN]

Originally Posted by ThatArmyKid

what if you just cant afford more meat? (my situation right now sucks )

Buy eggs. I was on a real low budget for a while and I basically lived off of eggs, tuna, oatmeal, potatoes and peanut butter. If you look around eggs can get down to as low as $5 for 5 dozen. And whatever anybody says about eggs the cholesterol in it is NOT bad for you and you can eat as many eggs a day as you want. If most of your carbs come from oatmeal and most of your protein from eggs you can easily get by on less than $50 bucks a week. I did it for a year when I started bodybuilding and my parents quit buying food. (not to be mean, simply because they never went to the store)

[LiFtHaTiRoN]

Originally Posted by partymonster975

So what do you recommend to help me keep muscle? I'm going to take Xtend while on this cut as well. I'm primarily worried about my arm size going down as well as my squats. He also states to get ur carbs from fruits and rarely breads, rice, oatmeal, ect. but I think whole grain or brow rice cant hurt in one meal. Thanks for ur help. I'll probably have more questions tomorrow but thanks again.

Xtend can only help you maintain muscle. You will usually start losing a little strength if you try to diet too fast and drop your cals too low. Id say get your whole grain or oatmeal carb meal in for breakfast to replenish glycogen stores and then try to get most of your carbs from fibrous vegetables and fruit.