Tom_B

I'm a 15 year old male, i'm about 5'7 and i weigh 120 lbs.
I know i need to put on some weight so i'm gonna try and put on some lean muscle.For the last couple of months i've been eating 1500 calories, I know thats not enough to gain any muscle so 2 week ago i decided to go off my diet, and kinda binged on everything insight (I'd eat like half a huge bag of all dressed chips, half a bag of doritos, some salt and vinegar chip then some nachos and chesse with some salsa and sour cream dip. Then an hour later i'd have some chicken, potatoes, salad, 5 brownies, a muffin smothered in some caramel sauce and basically my entire day was like that) and i gained 5 pounds of water weight that i lost in like half a day. So to stop that I decided to go on a 2100 calorie diet for the last week, but my problem is that i'd be eating basically junk (i'd still get in some healthy food and 120 grams of protein) and I know i can't gain any muscle that way either so I'm thinking of staying on the 2100 calories a day but doing a 40/40/20 split, 210 grams of Protein and Carbs and 46.6 grams of Fat (And throughtout the week having 3 "cheat" meals and 3 "cheat" snacks, but if i need to i can cut them out). But my problem with that is I don't know how to know how much carbs and stuff is in an apple and other stuff like that, I also don't know which foods would be better than others, like from reading other threads I'm guessing Oatmeal, cottage chesse and egg whites are really good to have, but i got no clue for everything else. So could anyone please help me with making some sorta diet, I really need to tone my body up and gain some lean muscle.

kvyd

Only advice... eat more, and cut the cardio out.

Kevin


"If you eat alot and workout hard and consistantly you will make good gains"

atherjen

you need to eat more. 2100 is a better range for you to be aiming for, watch the scale if your not gaining add 200calories or so each week until you do.
As you said yourself you need to be consuming more healthy choices.. You need proper nutrients for your muscles to grow....think quality vs quantity first.
check the sticky at th e top of this forum "guide to cutting, bulking and maintenance" There is plenty of helpful info on bulking there and basic nutrition information that should reall help you.

you can also use www.fitday.com (a free site) to calculate food consumption and find the calories/macronutrients in different foods.

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

Tom_B

Ok thanks, that looks like a really good site.
Also I read the guide to cutting, bulking and maintenance and it says that after you figure out how many grams of protein carbs and fat you'll have a day, add in 3-4 serving of fiborus green veggies, so you wouldn't count those as your daily carbs/calories?

atherjen

Its not necessary, no, as the calorie intake of fiberous vegetables is quite low and the majority of carb sources come from fiber anyways. Some do, some don't. Since your bulking, really dont worry about it.

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

Tom_B

ok thanks for the help

aztecwolf

eat, i would try a ratio more like 50/30/20 carbs/pro/fat

-Sack Up-

"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

Tom_B

what would be the difference?

Prince

here are some basic steps to get you started:

1. eat clean, do not binge on shit food.
2. increase calories!!! 1500cals is what little girsl eat.
3. increase protein to 1.5 grams per pound of bodyweight.
4. eat at least 6 meals per day.

after you can get those basics down then worry about a more precise diet plan.

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• BigBackGrips - If you lift weights you've got to try these grips!
• HumaneVoLabs - Foaming Transdermal Delivery System.

squanto

yes, id work on eating 5-6 solid meals a day. if youre eating 6 full size meals a day and not gaining any weight, you are a mutant. id say keep upping the calories slowly week by week until you notice gains. youll be glad when u dont gain an assload of fat from going insane with food.

aztecwolf

[quote=squanto]yes, id work on eating 5-6 solid meals a day. if youre eating 6 full size meals a day and not gaining any weight, you are a mutant.QUOTE]
hmm i wondered why i have that third eye

-Sack Up-

"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

Tom_B

Ya i've been eating 3 meal, and 3 snacks daily, i usually eat every 2-3 hours, and it's working pretty good, it'll be hard though when school starts up again, oh well i'll figure it out.
By the way does anyone know what the nutrtion information is for steamed rice? I've searched and searched but i can't find it