Teen bulking!!! need some major help!

[chuckfinley]

Hey everybody!

im 18 Years old and im a senior in highschool! i just got done cutting from 189 lbs to 175. but now i really wanna bulk again but need help putting together a diet because the last time i bulked (over the summer) i gained a great amount of weight but also gained alot of fat too im gonna write down what ive been honestly eating right now and i would be open to all critisim because i really want an awesome diet to gain atleast 10 lbs of solid muscle in around 12 weeks. and i know the timing is weird but i have a zero hour class so i eat my first meal really early! ive been eating alot of chicken for the past 5 months and i would like some ideas of anyother lean meat to eat while bulking. also i want to start using cytogainer for a weightgainer so any ideas on that and other supps to take while bulking!!! thxs ahead of time! im going to post an album of my before bulking so you guys can see my starting base!

5:00 AM
-protein shake 65g whey protein mixed with 1 cup whole milk
-2 hard broiled eggs

9:30 am
- baked chicken breast (4 oz)
-1 cup veggies (celery, carrots, sweet peas)

12:20 pm
- baked chicken breast (4 oz)
-1 cup veggies (celery, carrots, sweet peas)

2:00 pm
-whey protein shake mixed with 1 cup water (30 g protein)

4:15 pm
-peanut butter and honey sandwich ( I KNOW ITS BAD HAHAHA)

5:00 pm WORKOUT TIME!!!

6:30 pm
pwo protein shake (65 g whey, 1 cup milk, 1 banana)

7:30 pm
i know its bad but chicken nuggets
-10 chicken nuggets

[randymeans]

not enough carbs! morning should atleast have 40g of carbs in my opinion! and if you know its bad then dont touch it!

[Sgt. Hartman]

One word - complex carbs. Okay that's 2 words. Sweet potato, oats, rice, quinoa, whole wheat or quinoa pasta, lentils. Carbohydrates (not fibrous carbs like veggies) are an absolute must for gaining muscle mass.

Forget about the cytogainer and eat your complex carbs.

[Armykid93]

And make sure that you are always full, since your 18 you dont have to worry as much about gaining fat although you still wana stay away from it, just make sure you never anywhere near close to hungry.

[chuckfinley]

for my carbs do you think getting throwing some oats in my morning shake should help? also with PWO, and any advice with other meats cuz im getting really fed up with chicken

[Blaz Kavlic]

You could have oats before and after your workout. Oats are often a staple in meal 1 during a bulk phase. I'd include a few more egg whites in meal 1 to go wth the oats.

Instead of consuming chicken only, try rotating between a few different quality protein sources such as turkey, fish and steak. Ultimately bro if you want quality results you're going to have to ditch the sanger and the nuggets. For your 4.15pm meal, exchange the sanger for higher quality foods such as steak/fish/turkey with some brown rice. This will up your carb intake and also provide you with some fuel for your workout.

[chuckfinley]

ite sounds good. does my protein intake look ok? and i can deff do the oats in the shakes, how bout like ground beef for anything else because i cant really stand fish.

[Blaz Kavlic]

Beef is fine, just make sure its a lean cut with all fat removed. Pork is good also. If you substitute the sandwich and nuggets for quality protein and clean carbs, you should be starting to get on the right track.

[chuckfinley]

ite sounds good. thanks man!

[charcold]

I would recommend another shake over those possessed chicken nuggets. The only bad part that appears thats your last meal before bed.

Honestly eat and lift hard. I wish I could go back and start over a bit younger and take advantage, much like the opportunity you currently have.

[charcold]

dbl post

[chuckfinley]

charcold, two shakes in a row????

[Blaz Kavlic]

charcold, two shakes in a row????

I dont agree with what he said. You're bulking so you need more whole foods. Get some lean meats and fibrous veg into as your last meal of the day. You could maybe snack on some cottage cheese and casein prior to bed if you get hungry.

[Windex]

What are your full stats ? (Current weight, height, bodyfat% - if you don't have calipers post a picture to get an accurate idea). Secondly, scratch the idea you are going to put on 10 pounds of muscle (LBM) in 12 weeks being natural. I also disagree to replace chicken nuggets with another shake. I'd rather see another lean protein or egg whites. Once we get a better idea of your full stats it will be easier to fully assess your diet. Also, you need to calculate the total amount of protein+fats+carbs+calories your taking in for a day.

Also read these:

http://forums.steroid.com/showthread...=#.TtGH3VYnjTo

http://forums.steroid.com/showthread...n#.TtGH71YnjTo

^ (Specifically Article #2 and #11)

[chuckfinley]

i will post a picture later today about to go shopping! stats : 173 lbs, 5'8'', bf ?? (ill post pictures) . after calculating my caloric stuff i found i need 3500 calories a day to gain 1 lbs a week, and windex, shud i do a 40p/40c/20f split for macros, and thanks for the great read!!!! i actually enjoyed the latter article you posted, it was a great read and was actually pretty dang specific

[chuckfinley]

windex, here are some photos of me... idk why i cant access my own profile but im just gonna put the pics here. i took one of my front , side , and flexing.

[charcold]

I dont want him to just necessarily replace chicken nuggets with a shake, but I would rather see two shakes in there than processed chicken nuggets. Some greens and lean protein would be fantastic, but it appears realistically he has a reason for the last meal being the way it is (whether it be time or money constraints)

BTW, nice back!

[Windex]

I am going to go with somewhere around 12-14% bodyfat. Given that you will now be able to calculate your TDEE using the link. 40/40/20 is a good starting macro split and as you monitor your progress you can adjust as necessary.

[gbrice75]

I'd say 14% minimum, likely 15-ish. Unless it's just the lighting, there are really no visible abs. Abs (at least the top 4) generally become visible ~ 15%.

As Windex said, 40/40/20 is a good starting point. I would NOT go higher than 20% fat, and would try and get closer to 15% to be honest. However, i'd suggest you focus on figuring out what your body actually needs, calorie wise, and get that dialed in. That will make a much bigger impact than your macro split.

[chuckfinley]

alrite thanks guys ive revised my diet and will put it up soon! just working out the kinks and what not. and yea my abs really arnt too visible haha. is it correct to do my 40/40/20 split and find my calories through that (ex: every gram of protein = 4 calories)???

[tbody66]

Sounds and looks like you have it under control. If you get a chance post your workout routine up, if you are training what are your goals, especially if you are playing sports, if so what sports and what positions.