Hello, New Member with Question...

[JohnDoe19]

Hello, I am a high school athlete and although I was hoping to get some input on what horomones i needed to take to get bigger,stronger,faster as I expected I was told to avoid the stuff at my age(18)..another member "Slimmer me" (her picture had an effect on my horomones...lol) suggested I ask you guys what I should do(eat) to gain size. Im 5'8 140 lbs. We do so much cardio that it doesnt seem to matter what i eat i just dont gain weight. I play football and baseball and am a Jr so i need to make gains as soon as possible. the clock is ticking on my high school sports. I think i could make a run at baseball at the next level.

[SlimmerMe]

Welcome to the Diet Forum! Glad you made it over here.
Please list what you eat and how much and what time of day. Then the diet experts can review what you eat and make recommendations. This is what they need to really help you.

You might find that you need to tweak a bit or you might find out that you need to really change a lot.

Thanks! And thanks for the compliment!

[baseline_9]

Ok

A basic guideline

You need to be eating around 6-8 meals per day

This cannot be all from shakes, you need lean meat,eggs fish etc for ur protein sources

Lots of carbs on top of that aswell. Rice, oats, potatoes, sweet potatoes, pasta, good breads.

Fats as well, olive oil, nuts, natty peanut butter, oily fish



Im not going into specifics, im going to leave it up to u to work it out

You can look through loads of threads here and get some good ideas for meals


What is ur current diet

What is ur current bodyfat%

What weight training are you doing

[MAC MAN]

Now you are in the right section and in good hands. What is your current diet looking like? Need breakdown of meals/ food you eat just on a per day basis. Let's see what you are eating so we can help adjust that rather than telling you what you should do.

[JohnDoe19]

Ok so here is my basic day..It will vary a little from day to day but I think you will get the idea.
I wake up (now) at 7:00
I have to be in the weight room ready to go by 7:45
We work out from 7:50 to 8:45 we have to do what the coaches say..which is usually legs one day upper body the next.
I eat breakfast at 9..friday i had breakfast pizza with milk(choc)
then at 11:30 i eat lunch friday I had chicken tenders with mashed potatoes, bread and fruit. I had water and gatorade.
Then from 3-3:45 I go to baseball then from 4-5 i go back to the gym for another workout(this is an optional workout that is really not optional) we usually work the same musle group as in the am just with different lifts.(i know this is not the best way but there is no use bucking the coaches...it will get me no where.
Then what ever mom cooks for dinner most of the time it is chicken or turkey. sometime we will eat out like wing stop.
I eat a lot of sunflower seeds. I drink a couple of cokes a week. I also drink my shake or a big glass of choc milk before i go to bed.
starting on the 30 I will have to be at school at 7 for track practice...the rest of the day will stay the same.
someone ask about my body fat..i dont know what it is but im the only one in the lockeroom with an "8" pack..i have very little fat.

i did want to mention my dad is a hunter so I have a lot of venison around.
after looking at this im gonna guess you guys are gonna tell me im not eating enough...it would be really tough to eat before track...i would just throw it all up...

[SlimmerMe]

Thanks.....and be prepared for the feedback you will get. Hold onto your seat!
Do you have any photos you could post? that would help a lot....
and if you want to see some photos of some of the members here who are presently going thru a 12 week transformational challenge then look at the link below....they are having to change their diet and their workout to achieve their goals

http://forums.steroid.com/showthread...allenge-PHOTOS

[baseline_9]

I cant work with it in that format

Lay it out and cut all the BS for me

Time - Food Consumed

Time - Training

Time - Food consumed

U get what i mean

If not check some other threads and u will get what I mean

[MAC MAN]

First I would like to say congratulations on being able to do all the sports you are in. Not many can keep that type of schedule. Its tough at first but well worth the experience you get. When you get up in the morning it is very important that you load up on protein and oats. Take a protein shake and eat oatmeal before you hit the weights. Portions are key, so keep meals smaller than normal. You will get more info about this later. At 9 you should be on meal 2, no pizza you can do carbs on this meal. 11:30 will be meal 3, chicken and potatoes and water are great at this time. Need to eat meal 4 before baseball. You are probably like this is a lot of eating but again portions are the key. Should be hungry within 3-4 hrs and eating at a min every 3-4 hrs with 3 protein shakes a day. After baseball it time for meal 5 of carbs again. I say carbs after sports to help recover from all the work you have done. Meal 6 can be dinner, tell moms to cook healthy for you. Less salt, fats, etc. Try to incorporate this in your day to day routine and see how it works. When track starts you can still eat breakfast just watch how much you eat. Oatmeal will probably not come up during track but its all up to your body, let me know if it does. Make sure you are drinking water around 1 to 2 gallons per day. Increase in the summer if you are a sweater. Key here is eating 3-4 hrs, portions, water & protein, and eating healthy. Just eating anything will not work. From what I read your workout routine is upper one day then lower one day then doing the same later that day so try to do major muscle first part of the day then weaker ones later. Example if you bench in the morning do all 3 (flat, in, de) then cable crossover. Go heavy and go hard. When you go back to the gym do machines at light weight with reps of 15-20 to burn. I understand that you do not want to buck up to your coach but they need to know that you could have already done that today. Just explain to them about your football morning routine so they understand. You are not looking for confrontation or subordination just understanding. Hope this helps to get you started.

[JohnDoe19]

Mac man thanks for the info. Couple of questions on meal 2 you said "no pizza" but then said you can do carbs on this meal..doesn't pizza have a lot of carbs? Or maybe you meant no carbs.

Baseline:
Wake 7
Weight training 7:50
Eat 9:00
Eat 11:30
Baseball 3:00
Weight training 4:00
Snack when I get home sunflower seeds or deer jerky
7:30 dinner
11:00 shake or big glass of Milk.

[SlimmerMe]

John....here is what the guys want....a list of what you eat and when...like this below....so take what I edited for you and add to it as to how much you eat and any other things you want to out in...be as specific as possible to get personalized help
They need a list to help you...
--------------------------------------
7:00 Wake up
7:45 -8:45 Weight room; legs one day upper body the next

9:00 breakfast pizza with milk (choc)

11:30 chicken tenders with mashed potatoes, bread and fruit. water and gatorade

3:00 Baseball
4:00 Weight Training

Snack: Sunflower Seeds Deer Jerky

7:30: Dinner: chicken or turkey. sometime we will eat out like wing stop.

11:00 Shake or big glass of milk

i did want to mention my dad is a hunter so I have a lot of venison around.

[JohnDoe19]

What you did is pretty much right on. I eat at school so I am at their mercy. They do have certain things everyday. My dad will do whatever to help me though..you know how sports dads are...he said he will cook for me and send extra food. I will try to get picks posted.

[scotty51312]

John. Glad you're hear cause you're diet is horrible for gaining weight no offense Breakfast needs more protien, Eggs and eggwhites, or even some lean meat, if you're not eating every 3-4 hours your not eating to gain. You need at least 30g protien 30g carbs per each meal along with some healthy fats. Get rid of the sunflower seeds and replace them with some good protien, even beef jerkey would be a good snack as long as you're having a good ammount of water with it. Sugars like cokes are not gonna help you bulk. Take a good look at some sample diets on here and start planning your own diet of 6-8 meals a day. Without the proper food your body can't grow no matter how hard you train or what supplements or drugs you take. Congrats on taking the first step.

[JohnnyVegas]

JohnDoe, hang in there. You will get some great advice now that it is getting easier to see what you eat. You will be putting on muscle in no time.

Now you just need to convince your family to buy all the food you need.

[SlimmerMe]

John: please copy and re-post what I put and add anything else so it remains in your post....I bet there are more things you eat which are not mentioned so please add them to the list...

[JohnDoe19]

Ok, will do. I'm posting from my phone which rakes me forever, I will post from home.

[gbrice75]

I'm posting my current diet below, just as an example. Don't worry so much about the quantities, as mine is currently a cutting diet, and we are individuals with differing nutritional needs. This is more for an example of food choices, meal timing, macro combinations, etc. Hope this helps some...


protein/carbs/fat/total calories

5am: MEAL 1 - PRE WORKOUT
1 extra large egg, 4 extra large whites - 27/0/5/160
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20

TOTAL: 32/31/7.5/320

WORKOUT followed by 1 hour of cardio

8am: MEAL 2 - POST WORKOUT
1 Scoop Myofusion - 25/5/3/160
1 Premier Protein Shake - 30/5/3/160
1 cup oats - 10/52/5/280

TOTAL: 65/60/10/600

10am: MEAL 3
6oz broiled tilapia - 35/0/3/165
3/4 cup brown rice - 3/22/1/110
3/4 cup black and red beans - 5/18/1/105

TOTAL: 43/40/4.5/380

1pm: MEAL 4
5oz chicken breast - 34/0/2/140
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20
2 cups baby spinach - 1.5/1.5/0/10

TOTAL: 40/33/4/310

4pm: MEAL 5
4oz 93/7 lean ground beef - 23/0/9/180
1oz (dry) Barilla Plus Multigrain Pasta - 5/20/1/105

TOTAL: 30/20/10/285

7pm: MEAL 6
2oz Flank Steak - 15/0/6/120
1 extra large whole egg - 7/0/5/80
3 extra large egg whites - 15/0/0/60
2 cups baby spinach - 1.5/1.5/0/10
2 Fish Oils - 0/2/0/20

39/1.5/13/290

10pm: MEAL 7
1 scoop ON Casein - 24/3/1/120
1 tbsp natty PB - 4/3/8/105
2 Fish Oils - 0/0/2/20

TOTAL: 28/6/11/245


DAILY TOTAL: 271/195/62/2425

[MAC MAN]

Pizza does have some carbs in it but many other things that are bad. On a "normal" pizza the bad out does the good so say no to it. Someone can prob send you info on making a "healthy pizza" and it will taste like cardboard. When I say carbs think subway- again the healthy items not just anything. As you can see many have responded to your post. Take what you read and apply it to your eating habits. Take it day by day and you will get results.

[JohnDoe19]

gbrice: thanks for the example. Im afraid that the lunch ladies have no idea what grilled tilapia is...but I understand the idea. I guess mom and dad will have to cook the food and send it with me.

7:00 Wake up
7:45 -8:45 Weight room; legs one day upper body the next

9:00 breakfast pizza with milk (choc)

11:30 chicken tenders with mashed potatoes, bread and fruit. water and gatorade

3:00 Baseball
4:00 Weight Training

Snack: Sunflower Seeds Deer Jerky

7:30: Dinner: chicken or turkey. sometime we will eat out like wing stop.

11:00 Shake or big glass of milk

i did want to mention my dad is a hunter so I have a lot of venison around

I also have a bit of a sweet tooth...

everyday what I eat is differet because I am at the mercy of the "lunch ladies"..lol. I may have to just start taking my own food. I believe the "breakfast pizza" was due to the fact that they ran out of whatever they were serving.

[SlimmerMe]

Thanks John....you are in good hands here. There is a lot to learn here. Every little bit adds up or down.

[jngymrat]

There are a ton of holes in the philosophies here, It could be that I'm a little confused, your eighteen and trying to gain weight? I think this is what I'm hearing. First of all your daily intake is still crap regardless, your not really eating anything healthy let alone that wouldn't normally make you sick to begin with in your current training. Without going into to great detail, you not only need to start eating right, you need to start eating well. Learn about nutrition and the fundamentals of it, your eating shakes and chocolate milk and a bunch of garbage right now, by the way you'll know that choc. shake by its real name later-- diabetes! and soon you'll be in your mid 30's with a gut and way out of shape wondering what now?!!

If you can get ahold of the fundamentals of proper nutrition then you'll be building a foundation (body) for your life time not just for your immediate high school sports program. I'm personally surprised your coach lets you eat that way!

Believe it or not, the human body produces a new or replacement organ every so many months. This is a fact! In the course of a year the new, (or replacement) kidney's, skin, appendix, spleen and so on will be replaced with what? A new organ that was made with chocolate milk, pizza and a whole bunch of other crap that will not only starve your body from good nutrition that it needs, but start a host of pre health problems as you get older.

Consider your human DNA, like a copy machine, you put a picture of you, say at your peak performance and physical shape (18-25) now start running copy's!! when you get to a 100 copy's or so you can see that the picture isn't quite so perfect as the original and every copy after that gets more and more faded. That's called old age. Now, if you are to start eating garbage or say, put garbage into your copy machine, what are you expecting to get? Get the picture! Get into the right information mode and learn to eat like you life depends on it.
Get a proper daily nutrition plan in place and post it on hear. Don't tell us what we want to hear tell us the truth, I know we can find some suitable substitutes and low cost to help you out.

[JohnDoe19]

First, thanks for the post. I think it is safe to say that if i were an expert on proper nutrition then I would be answering the questions instead of asking them. And the part you fail to grasp(and I am completely fine with changing) is 2 of my 3 meals a day I am at the mercy of the "LUNCH ROOM LADIES"....I stand there trying to figure out what is the best out of a long list of crap. That is the same boat every other kid in the states are in. Now let me explain the choc milk....What we are told is protein is the key in building muscle...so I figure that 2 cups of milk contain 16 grams(grains?) of protein, the choc is just to make it taste better. I understand that learning the proper way to eat is important that is why im here. But it needs to start today, i just need suggestions on what to eat starting today...Am i still a kid yes am I still gonna eat some crappy things with my friends, yes...However, I am commited to making the changes on a daily basis that need to be made. Im not sure what the last sentence means I have told you the truth, its what i eat, both my parents work some times they cook sometimes they dont. Im a good athlete in an undersized body and I can't make myself grow taller but i can controll the rest so thats why im here....81/2 months until 2-A-Days....Lets get this started....whats for breakfast???

[MAC MAN]

I'm not understanding why you are still asking when you have 19 responses to your questions. We will not spoon feed everything to you. Read and learn what others are doing. Gbrice75 gave you his diet from what he eats to cal counting and you are still asking what to eat? Come on man, try some of the things others have posted and post what you are eating. We can then tweak your diet buy we will not write one for you. If you are still confused then let me know what you are confused about.

[SlimmerMe]

John.....can you post up a list of the choices the "Ladies" present to you? what is available? you might be surprised as to:
good, better, best.....

thanks...keep asking ....this is why the forum is here.

[jngymrat]

The lunch programs in most school have a list of foods for the month, what they will be serving ahead of time. Can you post a general list of foods so that we could give some suggestions? Please,