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I guess I wont do any steroids at all now..ill wait...but I do still need to get really strong and gain weight (not fat)...could someone please put together a good diet for me?..a DETAILED one please? it would be very appreciated
6'0 175lbs 16%BF....been lifting for about 1 year
Do you know how many kcals you've been eating?
Post your diet as it is right now otherwise we have nothing to work with
w8lifter: ..thats not u in the avatar is it?
Yes.Quote:
Originally posted by icer2k
w8lifter: ..thats not u in the avatar is it?
Are you going to post your diet? lol :D
LOL some people are so easily distracted
holy crap your hot...
Breakfast:
4eggs+yolk
3 scoops protein shake
2 buttered sloces of whole wheat bread
1 peice of fruit
Lunch:
3 scoops protein shake
1 peice fruit
1 Chicken Breast
1 Can of Tune
1 Turkey Sandwhich
Dinner:
1 160z Steak
1 Baked Potato with butter
3 scoops protein shake
Snacks:
Turkey Sandwhich
1 peice of fruit
1 Large salad with little dressing
16 oz milk
This is what you're eating? It's very clean for a 16 y/o! I'm impressed.
You need to throw in two more meals in there. Switch the bread and butter in meal one to 1/2 cup oats & 1 tbsp natural peanut butter.
Your second meal, while clean, isn't that good...too much protein, not enough carbs or fat. Pick one of those protein sources and save the rest for another meal, then add some sweet potato or brown rice and a tbsp flax seed oil.
Ditch the fruit in your last meal there, you've already had two pieces. Add some peanut butter or almonds or flax seed oil and more protein.
Basically, you need to balance out your meals a bit more...you've got too much protein in each meal, and not enough slowburning carbs or healthy fats...and you need to eat more frequently. Shoot for 6 meals a day.
Curious what the macro breakdown is for that shake per scoop?
Quote:
Originally posted by icer2k
holy crap your hot...
Breakfast:
4eggs+yolk
3 scoops protein shake
2 buttered sloces of whole wheat bread
1 peice of fruit
Lunch:
3 scoops protein shake
1 peice fruit
1 Chicken Breast
1 Can of Tune
1 Turkey Sandwhich
Dinner:
1 160z Steak
1 Baked Potato with butter
3 scoops protein shake
Snacks:
Turkey Sandwhich
1 peice of fruit
1 Large salad with little dressing
16 oz milk
If you want to gain weight the two secret weapons are called pasta and rice. Use those two and you will gain like a mofo(and offcoruse with a good ammount of fat and protein) :D
Also I realy recommend Salmon, good fat, good protein and pretty high kcal. Good stuff for weight gain(but I personaly prefer swedish meatballs and read meat) :tu1:
ide just like to post one more time that w8lifter is friggin gorgous
That's pretty damn funny :lol:...but are ya looking at the diet at all? :D
Quote:
Originally posted by icer2k
ide just like to post one more time that w8lifter is friggin gorgous
break the four meals you have listed right there into six meals but same calories except maybe 200-400 more calories from complex carbs and fibrous veggies, add oats to your first meal. second meal has way too much protein. last meal exchange the potato for green veggies. and where is the post-workout meal at?
meal 1: 7:30- 4 eggs whites and two egg yolks
two packets instant oatmeal with sugar free syrup
20 grams of carbs from whey protein powder
meal 2:10:30- 1 can of tuna or equivilant of 40-50 grams protein
50 grams of complex carbs(either pasta or rice or potato)
workout @ 12:00. workout for one hard hour with extreme intensity
meal 3:(post workout)1:30- 40 grams of whey protein mixed with 50 grams of dextrose or maltodextrose or a mixture of both
meal 4: (1 hour later) 2:30- 1 chicken breast(30 grams protein)
1 scoop of whey protein
50 grams of carbs from complex carbs
meal 5: 5:30-same as meal 4
meal 6: 8:30- six egg whites and two of the yolks.
1 slice of sugar free wheat bread
meal 7: either eat this meal at 11:30 then go to bed or go to bed at nine and wake up at 1:30 and eat this meal to prevent your body from going into a catabolic state over night.
30 grams of protein from a time released powder and 1 tbls of flax oil.
lol you are correcxt about that=)Quote:
Originally posted by icer2k
ide just like to post one more time that w8lifter is friggin gorgous
and listen you are young like me bro and all that food they telling you to eat will be hard if your moms buying yur food for you .....i live in my own aparment and i pay my own bills for everything i have 3 jobs .....i domy own shopping and its easy for me but when i lived home last year my mom would neva keep up buyng tht many eggs or healthy breads or oils because she was not dieting and it was alt more money to buy healthy foods ( examples tuna in water is like 50 more cents and when your buying like 20 cans it adds up)lean seak and fatt steaks......neva mind her getting me protein powders.....lisen bro get your self all this food ....weig8lifter that is a great idea you gave him listen to her i read many of her posts and he knows enough of her shyt st82hellnbak
and billy boy also are very good ...listen to them......and get al that ood even if your mom wont buy it for you ....well if you needanything shoot me a pm or email me ......lol i just got my car and its hell with insurance( 1992 lebaron converatble )
hey dude i know exaclty how u feel i am 16 and i dont want to juice either but like everyone will tell eat like a bear u have to eat and eat and eat
i am 16 198 10% bf
what i think help me put on some pounds is peanut butter
wake up(around 10.30)- 2 bowls of honey nut oatmeal
(couple scoops of peanut butter)
glass of milk
banana
after work out(around 3) - 3 turkey sandwhiches
lots of water
crackers
mid day(around 5)- stir fry (i eat the whole bag) its made for like 3
lots of water
dinner(around 7) 2-3 grilled chicken breast
vegtables and potatoes
lots of water
late nite(10) 6 eggs white 3yolks
milk or juice
oh and w8lifter is so hott