please critique my diet...reps for useful or good replies

[Ward17]

hey guys-
try and critique this diet for a 14year old-5'7'' and 45kg (99lbs) with a fast metabolism
i know i posted a similar diet before and everything-but i made a few changes after getting some advice, and it'll be easier to view here-any and all criticizm welcome...but do understand that...
a)i take supplements in 4 of my 8 meals because it is either impossible to find food or better to use quick digesting liquid.
b)meals 3, 4 and 5 may seem real close together, but thats how its supposed to be-it was inspired by te pre/post workout nutrition thread.
c)i'll rep you if your reply is useful or nice...and the one thing you could do to get a negative rep-would me advising me to use cell-tech.

thanks


Meal 1-breakfast: 'Special Scramble 17' (7:00)
3egg whites
3whole eggs
1/3 cup corn (canned but unenriched, no salt/sugar added, drained)
1/3 cup skim milk
1cup all bran flakes
1tbsp All Natural Peanutbutter
-Fish Oil
-Multivitamins
-500ml (2cups) water

Protein-39g Carbs-63g Calories-574

Meal 2-School Breaktime snack: 'real food is too difficult for school' (10:40)
Myoplex Original
-250ml (1cup) water

Protein-42g Carbs-23g Calories-270

Meal 3-Lunch(preworkout meal#1): 'Steak Sandwich 17' (14:00)
2thin quick fry steaks(fried in olive oil)
2slices wholemeal bread
lettuce
1/4 cup bran flakes
-500ml (2cups) water

Protein-29g Carbs-51g Calories-443

Meal 4-PreWrokout Meal(2): 'Shake 17' (15:00)
Myoplex Deluxe
1 banana
-250ml (1cup) water

Protein-53g Carbs-60g Calories-463

(During workout i drink 500ml (2cups) water

Meal 5-PostWorkout Meal: 'BoomShakalaka 17' (big thanks to Dex for helping me with this one!!)(16:00)
1 scoop Optimum Whey Protein
1cup quick oats
-Creatine Monohydrate
-500ml (2cups) water

Protein-24g Carbs-54g Calories-430

Meal 6-Evening Meal: 'Tuna Salad 17' (18:00)
1/2 small can tuna
1 potato
lettuce
1/2 can baked beans
-250ml (2 cups) water

Protein-22g Carbs-45 Calories-310

Meal 7-Dinner: 'Birds Titties 17' (20:00)
2chicken breasts(fried in olive oil)
1cup steamed white rice
-250ml (2cups) water

Protein-50g Carbs-45g Calories-460

Meal 8-Before Bed Meal: 'Goodnight 17' (22:00)
1 heaped scoop casein
1apple

Protein-23 Carbs-19g Calories-192


TOTAL
Protein-281g Carbs-348g Calories-3154

[dexterium]

hey guys-
try and critique this diet for a 14year old-5'7'' and 45kg (99lbs) with a fast metabolism
i know i posted a similar diet before and everything-but i made a few changes after getting some advice, and it'll be easier to view here-any and all criticizm welcome...but do understand that...
a)i take supplements in 4 of my 8 meals because it is either impossible to find food or better to use quick digesting liquid.
b)meals 3, 4 and 5 may seem real close together, but thats how its supposed to be-it was inspired by te pre/post workout nutrition thread.
c)i'll rep you if your reply is useful or nice...and the one thing you could do to get a negative rep-would me advising me to use cell-tech.

thanks


Meal 1-breakfast: 'Special Scramble 17' (7:00)
3egg whites
3whole eggs
1/3 cup corn (canned but unenriched, no salt/sugar added, drained)
1/3 cup skim milk
1cup all bran flakes
1tbsp All Natural Peanutbutter
-Fish Oil
-Multivitamins
-500ml (2cups) water

Protein-39g Carbs-63g Calories-574

Meal 2-School Breaktime snack: 'real food is too difficult for school' (10:40)
Myoplex Original
-250ml (1cup) water

Protein-42g Carbs-23g Calories-270

Meal 3-Lunch(preworkout meal#1): 'Steak Sandwich 17' (14:00)
2thin quick fry steaks(fried in olive oil)
2slices wholemeal bread
lettuce
1/4 cup bran flakes
-500ml (2cups) water

Protein-29g Carbs-51g Calories-443

Meal 4-PreWrokout Meal(2): 'Shake 17' (15:00)
Myoplex Deluxe
1 banana
-250ml (1cup) water

Protein-53g Carbs-60g Calories-463

(During workout i drink 500ml (2cups) water

Meal 5-PostWorkout Meal: 'BoomShakalaka 17' (big thanks to Dex for helping me with this one!!)(16:00)
1 scoop Optimum Whey Protein
1cup quick oats
-Creatine Monohydrate
-500ml (2cups) water

Protein-24g Carbs-54g Calories-430

Meal 6-Evening Meal: 'Tuna Salad 17' (18:00)
1/2 small can tuna
1 potato
lettuce
1/2 can baked beans
-250ml (2 cups) water

Protein-22g Carbs-45 Calories-310

Meal 7-Dinner: 'Birds Titties 17' (20:00)
2chicken breasts(fried in olive oil)
1cup steamed white rice
-250ml (2cups) water

Protein-50g Carbs-45g Calories-460

Meal 8-Before Bed Meal: 'Goodnight 17' (22:00)
1 heaped scoop casein
1apple

Protein-23 Carbs-19g Calories-192


TOTAL
Protein-281g Carbs-348g Calories-3154

Very good. For meal 8, I would say ditch the apple. Add a veggie. Also some all natural peanut butter to slow absorption of nutrients during the night.

For Meal 7. All looks good except for the white rice. You need brown rice as it will digest slower. *white rice makes you fat :P*

I see that you're eating 3 whole eggs all at once. I know your trying to get your saturated fats in for testosterone production but try to spread them out. One in the morning, one in the afternoon/evening and definitely one before you go to bed to slow the absorption.

Also, in the morning you're having your only serving of fish oil. Try to have a pill with every meal.

Looks excellent and I am impressed. This guy has come a long ways

ps. USE CELL TECH! jk.

[Ward17]

cool man-ill do all those things-none of that sounds hard...
i cant wait to go buy my cell-tech...im so glad you suggested it...do u think 10tubs of it will be okayto last me the day? :P
thanksss

ps-im glad u didnt have any problems with meal 5

[gotta_squat]

That is a really good diet, if you wanted to you could take some creatine pre workout also.

[RipStone]

ward- looks like a very well though out diet, nice job. only suggestion i have is for meal 8 lose the apple and add some healthy fats.

[Oz Enhanced]

christ dude. youre way over your head here

c)i'll rep you if your reply is useful or nice...and the one thing you could do to get a negative rep-would me advising me to use cell-tech.

you got 1 REP POWER

[Ward17]

That is a really good diet, if you wanted to you could take some creatine pre workout also.

yeah-maybe ill try that...it wont be much of a problem either

looks like a very well though out diet, nice job. only suggestion i have is for meal 8 lose the apple and add some healthy fats.

thanks man-i've only been planning for a month :P

christ dude. youre way over your head here

c)i'll rep you if your reply is useful or nice...and the one thing you could do to get a negative rep-would me advising me to use cell-tech.

you got 1 REP POWER

:s im sorry-i guess im lost...uh...so?

[Ward17]

just thought id bump it back up cos i didnt get as many replies as i was hoping for...

[Milestone150]

Here are a couple suggestions I could make..

Meal 1- Loose the corn. It has little nutritional value and is a waste of stomach space. Replace with veggie like cooked spinach in ur omlet. This would add lots more nutrition and less volume.

Meal 2- Make your own shake like the following- 2 scoops protein, (1/2C)Powedered milk, grinded oats, grinded flax seeds, (splenda for taste). You could bring this dry to school and add water when you needed it.

Meal 6- Splurge, make it a whole can of tuna, not only will this be a lot less hastle it will also bring up the protein in this meal.

Meal 8- Add some healthy fats here like PB, flax, you get the idea.

I hope you can use some of the advice.

[Never2cut]

Agreed with mile, lose the corn in the morning. Doesn't really add anything to the meal and is relatively low in any nutritional value. May also want a quicker carb for breakfast. Maybe toss in banana with your all bran.

Also some of your meals seem a little off balance. particularly meal 6. Try to get some more protein in that meal. The bake beans if they are in sauce you may want to get rid of as well. Try possibly getting some canned beans that do not have any added sodium such as garbanzo beans, pintos or kidney beans. Mix em up in your tuna with a little salsa or hotsauce and you should be good to go. May also want to try balancing out the meals to be closer in calories. This'll give you a more even use throughout the day.

and as for the last two meals, get rid of the white rice and apple. Go for brown rice or possibly half a yam/sweet potatoe. And for your last meal mix in some PB to slow down your digestion some more so it'l take longer for the protein to digest. anyways, goodluck.

I will be bulking soon and wil probably be doing a diet similar to yours plus the few tweeks i just poster.

[Ward17]

okay-ill drop the corn...but if i didnt really like too many veggies (just the sweet ones) what would you reccomend that would also make it taste aiite?
with the tuna-id originally writted a whole can...but in the end i had to try find a way to cut out some calories-cos im little and even though my metabolisms really high, i feel that anything in 3000's sounds big.
ill add pb and drop the apple with the last one...

also-im not sure about breakfast-i get up at 5:30 to get ready for school-should i eat an apple/banana as soon as i get up and then eat eggs later(just before i leave)? cos at school theres a 3hour strech between breakfast and lunhcbreak....

[BodySculpting]

hey guys-
try and critique this diet for a 14year old-5'7'' and 45kg (99lbs) with a fast metabolism

Unfortunately, everyone will praise you on this diet you've created. Unfortunately, everyone will also probably bash me for what I am about to say. It's too much. To grow, you need to eat much more than the average person, but I strongly believe you are overdoing it. Your only 99lb, you do not need over 300g of Protein and over 3,000 calories. Yes, some might say, "well, he's so small, he needs all of that!" Ask yourself this; would you grow on a 200g of protein day diet and 2500 calories at your size? You will grow and then some. Even 200g of protein are your bodyweight might be a bit much.

My advice; good diet for a 200lb male with considerable muscle mass. Too much for a 14 year old kid at 99lb. Reduce the meals to 6 or 5, reduce calories and reduce the protein. Sounds funny saying this to a bodybuilding diet...but in this case, it needs to be said. IMO, 150g of protein a day is perfect for you.

[Ward17]

so far...no bashing...im just waiting on the edge of my seat to see if people agree with you now that you've brought that up...or if its all cool...[i wouldnt wanna get fat or have liver problems eH]

[Milestone150]

stick with that many calories, trust me, if you're working out and not eating enough you will overtrain so fast you won't beleive it. Your not going to get fat, gimme a break. I am about 160 and take in 4200K and 400g Protein. I'm not dead I'm thriving, I've been putting on about 2lbs a week with keeping bf in check. Also if you're looking for sweeter tasting veggies or complex carbs try sweet potatoes or here's my favorite-PUMPKIN. Seriously, buy the canned type w/o sugar in it and add in in some of you're shakes or with you're meals. A little splenda mixed with some pumpkin, excellent. Good Luck btw.

[Ward17]

stick with that many calories, trust me, if you're working out and not eating enough you will overtrain so fast you won't beleive it. Your not going to get fat, gimme a break. I am about 160 and take in 4200K and 400g Protein. I'm not dead I'm thriving, I've been putting on about 2lbs a week with keeping bf in check. Also if you're looking for sweeter tasting veggies or complex carbs try sweet potatoes or here's my favorite-PUMPKIN. Seriously, buy the canned type w/o sugar in it and add in in some of you're shakes or with you're meals. A little splenda mixed with some pumpkin, excellent. Good Luck btw.

cool man-ill do that-nice post...that had quite an influence on me...
however...pumpkin is YUCKY!
how long do you think it'll take for cut up muchrooms to get cooked-i dont have much time in the morning but they sound okay...

[...it seems that ive repd u already today-cos i need to 'spread some out' now...]

[BSMNT732]

My advice; good diet for a 200lb male with considerable muscle mass. Too much for a 14 year old kid at 99lb. Reduce the meals to 6 or 5, reduce calories and reduce the protein. Sounds funny saying this to a bodybuilding diet...but in this case, it needs to be said. IMO, 150g of protein a day is perfect for you.

Agreed. 300g is unnecessary a 100lb individual. My daily protein intake tops out around 275g and i'm at 220lbs. Excess of 3,000 cals is prob overkill too.

[Ward17]

oHH the confusion is BUILDING now!
i cant breath

[Screamin]

I'll echo the other more experienced nutrition experts here: that's a little much for your age/size. I will probably approach that many calories during my next bulk cycle, and I weigh 183 lbs. At 5'7" and only 100lbs, you're obviously an ecto, so I can understand wanting to put on more weight, but save yourself some hassle and money

Drop that protein down to a max of 200G/day and the calories to a max of 2400 or so.

[Ward17]

I'll echo the other more experienced nutrition experts here: that's a little much for your age/size. I will probably approach that many calories during my next bulk cycle, and I weigh 183 lbs. At 5'7" and only 100lbs, you're obviously an ecto, so I can understand wanting to put on more weight, but save yourself some hassle and money

Drop that protein down to a max of 200G/day and the calories to a max of 2400 or so.

okay
now i feel like the rope they use for tugg of war...

[Milestone150]

ok, usually I would just let a thread like this go. However, I feel personally related to this because I was in a very very similar postion. My advice might not be liked but here is why I am giving it.
At age 16 I was 95lbs, similar to where you are. I wanted to get bigger, so I did lots and lots and lots of research, pretty much spent all day trying to find how to get me big but not "fat". Well I took the advice of every "expert" and started at around 2000k which according to everything should have been enough. well, I was training hard and seeing no results for like 3 months. I knew I needed more calories but I was hesitant becasue I didn't want to get fat or whatever. So I went up to 2800 and said no way I am going up any more people twice my size need this much. So I went on training and training at 2800k and at age 17 I was 105lbs. and so severely overtrained that I had to see a specialist in sports physiology who said I needed at least two months off of training. Two months! are you insane I'll snrink away to nothing. Well, I did what I had to and took the two months off. Over that time I decided that you know what I'm never going to be anywhere NEAR where I wanted to be if I didn't start eating huge. If that meant a little bf gain then so be it, I'm young, it's not like I have Mr. Olympia tommorow or anything. I was willing to risk a little bf for the possibility of finally getting some good results. So at age 17.5 and 110lbs 6.5%bf I began again, this time toned down my training to three times a week, kicked the calories to 4000 and never looked back. Right now I am about 18.5 at 160lbs 7%bf. I'm not saying all of this to try to impress or anything I am just saying, LET GO A LITTLE BIT. trust me my best advice I can give you is this-- A little risk with too high of calories is well worth it than having to take months off becasue you were not feeding yourself correctly.

I am sorry for this huge post it is just again I feel I can really relate to where you are right now and I really don't want to see you make the mistakes I did.

[Ward17]

ok, usually I would just let a thread like this go. However, I feel personally related to this because I was in a very very similar postion. My advice might not be liked but here is why I am giving it.
At age 16 I was 95lbs, similar to where you are. I wanted to get bigger, so I did lots and lots and lots of research, pretty much spent all day trying to find how to get me big but not "fat". Well I took the advice of every "expert" and started at around 2000k which according to everything should have been enough. well, I was training hard and seeing no results for like 3 months. I knew I needed more calories but I was hesitant becasue I didn't want to get fat or whatever. So I went up to 2800 and said no way I am going up any more people twice my size need this much. So I went on training and training at 2800k and at age 17 I was 105lbs. and so severely overtrained that I had to see a specialist in sports physiology who said I needed at least two months off of training. Two months! are you insane I'll snrink away to nothing. Well, I did what I had to and took the two months off. Over that time I decided that you know what I'm never going to be anywhere NEAR where I wanted to be if I didn't start eating huge. If that meant a little bf gain then so be it, I'm young, it's not like I have Mr. Olympia tommorow or anything. I was willing to risk a little bf for the possibility of finally getting some good results. So at age 17.5 and 110lbs 6.5%bf I began again, this time toned down my training to three times a week, kicked the calories to 4000 and never looked back. Right now I am about 18.5 at 160lbs 7%bf. I'm not saying all of this to try to impress or anything I am just saying, LET GO A LITTLE BIT. trust me my best advice I can give you is this-- A little risk with too high of calories is well worth it than having to take months off becasue you were not feeding yourself correctly.

I am sorry for this huge post it is just again I feel I can really relate to where you are right now and I really don't want to see you make the mistakes I did.

wow!
that what i call an inspiring post. thanks loads!! i have a REALLY fast metabolism and i havent started working out yet...i wanted to break into it slowly, so i'm currently eating 2800cals a day and not gaining any weight at all...i think ill go ahead and have that (^^^) plan...