monkster

Hello,

If its not askin to much, could somebody please help me make up a healthy diet that contains lots of proteins, and good quality carbs. I am only 15, i am joining a gym within the next week and my biggest concern is that i am going to pay money and see no results. I have done several calculations to point out that right now i take in about 1512.48 caleries. I read that you want to intake about 200-500 more than that. My activity level is at 2079.66

i am not sure what all of this means. but i know i need a better diet to see results.

I have narrowed it down to 5 time in which i am hungry in a single day.

Breakfast- Time is factor
Lunch- size, i would have to pack a healthy lunch
Afterschool- unsure whats the best choice
Diner-unsure whats the best choice
Before bed-unsure whats the best choice

i do eat fastfood a fair bit, however, i am only 120 pounds. I eat alot of speghetti, chili, and chicken. I dont know if this is good or not. I am willing to do anything. I am really seeking results

I dont know how long it takes to see results, but my friend has been workin out for 8 months. 3 times a week. I never would have guessed. I don't want to be like that. Also i have alot of people telling me i can't get bigger or "ripped" im too small. I would like to proove these people wrong.

Thanks

Monkster

IainDaniel

Post a typical daily Diet in your world.


And one that you would think would be good. People will help you from there. They aren't going to write one up for you

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

monkster

Monday-Friday:

Breakfast: 1 Carrot muffin, Off to school
Lunch: 1 Chicken noodle Soup, 1 Pepsi, sometimes a candy from the machine.
Afterschool: Chips and pop, or nothing
Dinner: Often speghetti, chicken, chili, fastfood
Before Bed: If i do i have chips or cereal

Sat-sun:

Breakfast: Nothing, sleep to 12:00 noon
Lunch: Chili, soup or w/e i can find maybe a muffin
3:30: Chips
Dinner: W/e i can find or speghetti, ham,chicken
Before Bed: nothing or chips, every so often i will have a sub, or a pizza

To be honest i really dont know what a diet looks like or should look like so i cant type one for you. Like i said i have been eatting like this for my life, its all i know. I dont eat much fruits, i like tomatos, bananas Oranges, strawbarries. I like green vegetable but i dislike pea's which is what we eat at my house so i step back.

thats pretty much all i can say

Getbig82

I'm not the best, but for starters your Breakfast is the most important meal of the day. You need to include a fruit, high protein, carbs, and fiber. What I have is a bowl of oatmeal, an orange or a grapefruit and some high grain bread. Lunch have a turkey sandwich and a apple. After school have a granola bar or oatmeal bar. Dinner chicken truckey fish try to lay off pastas and fast food for dinner. Especially lay off the pop have a juice and drink enough water have some skim milk. Should also remember eat breakfast like a king lunch like a prince and dinner like a pauper. Mean big break. somewaht large lunch, and medium or small dinner. Should somewhat help you.

IainDaniel

no offence but you are way off base with those recommendations.

The food you have listed is garbage for the most part. And I would try to keep my meals balanced through out the day. All that matters is Cals in vs Cals out.

And Monkster I suggest you read the stickie in the Diet and Nutrition section by Jodi. I don't even know where to begin with what you have listed.

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

monkster

haha, i know its garbage, thats what i am currently eatting

NeilPearson

Read the stickies, make a new diet and post it

cha

1500 calories seems really really really low for an active 15 year old - even if you are cutting...

cha

Yea - that list of food is crap - I don't see one good thing on it (except for chicken - if's a grilled chicken breast) - check out the stickies, man.

katt

I am currently eating 1800 cal per day - all non-processed, 2 servings of fruit, 4 servings of veges and the rest is mainly protein with 1 supplement serving and oatmeal/ whole wheat bread or tortilla thrown it. I have had good results with shedding fat, but right now I have been doing too intense of cardio work and my muscle weight is not gaining.... I'm new and still trying to get the formula that works for me down.. but once I have it, it's all good. And I must say, when you eat clean, you have to eat ALOT of food to get your calories in!!!!!

monkster

Yeah i thought thaat was low too, remember i did some calculations. I eat alot of junkfood and pizza so i thought it would be higher.

hrm i dont know what else to say...
this is alot, and i mean alot harder than i expected.

monkster

How is this, i know it needs revision but its a start

Monday-Friday:

Breakfast: 1 Carrot muffin, 1 Orange, 1 Banana, 1 Glass of milk
Lunch: 2 turkey sandwich or other meats (ideas?) fruit, 2 fruit punch
After school: Canned Salmon sandwich, 1 or 2. 1 Tomato, Glass of milk
Dinner: Hmmm stumped, I’m going to have to make something different from everyone else
Before Bed: Romaine Lettuce with salad dressing????

Sat-sun:

Breakfast: 2 eggs, 1 piece of whole grain bread, 1 Orange, 1 Banana, 1 glass of milk
Lunch: Salmon Sandwich, Glass of milk,
3:30: 1 Tomato
Dinner:????
Before Bed: Romaine Lettuce


Also, Is it good to eat right befor a workout, becuase i will be working out right after school....

monkster

comments????

katt

I'm thinking you still need alot more protein in there and probably a shake or some type of supplement in the afternoon. You need to get at least 1.5 grams of protein a day per pound of body weight. And way more vegetables - as many as your colon can handle......

Anyone else have suggestions?

NeilPearson

I agree that you need more protein but 1.5 grams per pound of body weight is excessive. 0.8-1.0 grams per body weight is all you need for maximum muscle growth.

Fruit Punch is pure sugar. You don't need it. Also where are the vegetables?

Gordo

You're 15.....eat like a growing 15 year old and worry about getting ripped in about 10-15 years.

Workout hard.

Breakfast: 1 Carrot muffin, 1 Orange, 1 Banana, 1 Glass of milk

Dump the crappy muffin, quick oats take 1-2 mins in the microwave + 3 oz Cdn Bacon, or a whey shake or cottage cheese

Lunch: 2 turkey sandwich or other meats (ideas?) fruit, 2 fruit punch
chicken (breast meat), tuna, salmon, deer, bison, etc...
lose the fruit punch....hello water
1/4 - 1/2 avocado

After school: Canned Salmon sandwich, 1 or 2. 1 Tomato, Glass of milk
more veggies

Dinner: Hmmm stumped, I’m going to have to make something different from everyone else

3-4 egg white + 1 whole egg veggie omelette + oats
-steak dinner
-chicken, fish dinner
sweet potato, barley, brown rice
1-2 cup veggies

Before Bed: Romaine Lettuce with salad dressing????

cottage cheese + PB
oats + whey/casein blend/ fat
etc...

Sat-sun:

Try again with your weekend meal....

1 tomato...is seriously nothing....that's not a snack or a meal.
Lots of filler but nothing of substance.

Ditto with the lettuce before bed.

What's your stats....height and weight?
You're likely 120 pounds for a good reason (big time calorie restriction).

You deal with the hunger by throwing down a lot of leafy greens (which is vitamin rich but not calorie dense)

NEW_IN_THE_GAME

Hey bro, lemme guess you are probly around 140 -160 pounds

protein: 160g = 640 cals
carbs: 360g = 1440 cals
fats: 70g = 630 cals

Total daily intake = 2,710 calories.

you are young, so this is good, never drop too low.

eat things like, grilled skinless chicken breasts, turkey breasts, protein powder, fat free cottage cheese, skim milk, Extra lean beef.

carbs like, brown rice, whole wheat bread, oats

fats from protein, milk, olive oil, nuts, flax seed.

This should help ya, try to have 1-2 shakes a day maybe if your parents will allow it. and 4 meals or so. split daily totals between 5-6 meals.

Good luck bruther....

These are my dreams, which I must make reality!

monkster

Thanks