16 yr old looking for help!

[jackhjharding]

Hi there, I am a 16 year old male. I am currently 120 lbs and am around 5 foot 5. I am a running fanatic and run 17 miles per week. I am quite skinny and want to be more muscular. Firstly, is my body fat % low enough to start building more muscle? I am a complete beginner, and have no idea on if my diet is good or bad, or what things I need to be eating. My current diet is always the same for breakfast and lunch, but sometimes varies for dinner:

Breakfast
50g porridge oats
300ml skimmed milk

Lunch
Ham and cheese small baguette
Banana

Dinner
125g pasta
Carbonara sauce

or

Cod fillet
Jacket potato
Half a tin of spaghetti


Any help is very much appreciated!

 

[ABCs]

Whoa whoa. I think you need to read the stickies then come up with a logical diet. Your diet looks like something Tony Soprano has. You are definitely skinny enough to start bulking. Read the stickies, come up with a 6 meal per day plan, crunch the numbers, then post back here.

 

[jackhjharding]

Your diet looks like something Tony Soprano has.

What do you mean?

 

[ABCs]

Pasta and Carbonara sauce? Your kidding right? Read the stickies, and download the shopping list. Not to mention your only eating 3 meals a day. READ BOY, READ!

 

[El Hefe]

Your defintely in a good position to start bulking, but like ABC's is saying read the stickies in the training and nutrition forums. They will give you an idea of how to calculate your daily dietary needs and help you plan a training routine. It looks to me that you are getting only about 1500 calories a day so be prepared to start eating like you have never eaten before. But don't be afraid that the extra calories are gonna make you fat, between running and lifting, you should put on mostly lean mass.

 

[jackhjharding]

Thanks for your help! What do you mean about Tony Soprano though? And what is wrong with pasta and carbonara sauce?

 

[maxpro2]

Thanks for your help! What do you mean about Tony Soprano though? And what is wrong with pasta and carbonara sauce?

He is a fat ass mobster... do you wanna be that, son?

 

[jackhjharding]

I'd always thought that pasta was a very good meal for me to have because of my running

 

[ABCs]

He is a fat ass mobster... do you wanna be that, son?

Pasta is good on a bulk... but I am leaning more towards whole wheat pasta, not white pasta. Like I said, READ THE STICKIES and download the shopping list... you will see the light boy!

 

[jackhjharding]

I have looked but can't find any meals that I can try. Can someone recommend some or give me a link as to where I can find these meals/diets?

 

[squanto]

Read Jodi's Guide to Bulking, Cutting and Maintenance at the top of the forum. She has a shopping list in that thread with lots of good food examples. There are also some example diets if you follow the links in the thread.

Try to go for well-rounded meals... try to have some calories from protein, fat, and carbohydrates in every meal.

For example:
Chicken, sweet potatoes, and a salad
Salmon, Brown rice, and a salad
An apple and cottage cheese, with a bit of peanut butter

Also try to get in fruits and veggies with most meals.

 

[jackhjharding]

A mullerlight yoghurt contains 120 calories compared to a slice of ham which has 30 calories. As I am trying to put on more lean muscle, would it be better for me to eat 4 slices of ham rather than 1 yoghurt as a snack?

 

[squanto]

It would be better to take a look at your whole diet and fix it than to worry about a little snack.

 

[jackhjharding]

I hate to be a real pain, and you guys are probably extremely sick and tired of me now! But, I have read through all of the stickies you guys have suggested, but I do not understand them

This is probably too much to ask, but would someone be able to give me a plan to follow mealwise? Like, the sort of things I should be eating and how much of it. I am a 120 pounds male, 16 yrs old, run 4 times a week (total of 17 miles) and am quite skinny. (according to a website, i have 9% bodyfat) and am looking to gain some lean muscle and look more toned.

I really appreciate your help guys thank you so much.

 

[ABCs]

jack, you need to bulk man.. BULK! And don't focus on cardio, focus on weight training. You are skinny enough. Read the stickies again, nice and slow. Calculate the numbers and come up with a meal plan THEN post back. It's really not as hard as you are trying to make it.

 

[jackhjharding]

The problem is, I dont know what foods I SHOULD be eating, to get more muscular, but without putting fat on. I think I need a personal trainer !! Also, I'm not sure on what weight training to do and how often.

 

[ABCs]

Jack, you have a brain, right? Read the damn sticky that says Guide to Cutting and Bulking. EVERYTHING you need to know is in there. No one is going to hand feed you your own frigg'n workout and diet on a silver platter. We will however critique it and let you know where you are going wrong. But if you don't want to take that initial step, then I don't know what to tell you.

 

[jackhjharding]

Ok, i'll take a stab in the dark.

Meal 1:
50g oatmeal with 300ml semi skimmed milk
Banana

Meal 2:
Ham sandwich on granary bread
Apple

Meal 3:
??? no idea (I am at school still)

Meal 4:
Chicken
broccoli, carrots, green beans

Meal 5:
Protein shake

 

[juggernaut]

Whoa whoa. I think you need to read the stickies then come up with a logical diet. Your diet looks like something Tony Soprano has. You are definitely skinny enough to start bulking. Read the stickies, come up with a 6 meal per day plan, crunch the numbers, then post back here.

wow what a great help you are. Kid's looking for help, not a lecture, asshat.

 

[juggernaut]

Ok, i'll take a stab in the dark.

Meal 1:
50g oatmeal with 300ml semi skimmed milk
Banana
Good start, but put 3 eggs in. Good source of protein, quickly digestible and filing. Or, go the whey protein route; either way, you need to start with protein and carbs. I'd stick with the eggs-more fats.

Meal 2:
Ham sandwich on granary bread
Apple
Better choices of protein-turkey or roast beef-about 6 oz. Throw some green vegetables in there. Salad, broccoli or string beans. Never heard of granary, but I like whole grain. If you get tired of a sandwich, use oats or sweet potatoes or yams.

Meal 3:
??? no idea (I am at school still)
Simple; protein shake. Fast and convenient. Throw some fruit in the mix.

Meal 4:
Chicken
broccoli, carrots, green beans
Portion size for protein should be about the size of your hand. If you burn carbs quickly, a quality source of complex carbs will fit the bill nicely. Add some olive oil into the vegetables.

Meal 5:
Protein shake
Add 2 tbsp of natural peanut butter and some fiber sure to slow down the protein absorption. Or, you can have a full cup of cottage cheese, another slowly digesting protein. You may decide to add some Splenda and chunks of pineapple. This will make it more palatable.

How does your workout look? HEAVY Compound exercises should rule the roost in your workout. Understand that it will be difficult to gain muscle if you continue to run excessively.

 

[juggernaut]

The problem is, I dont know what foods I SHOULD be eating, to get more muscular, but without putting fat on. I think I need a personal trainer !! Also, I'm not sure on what weight training to do and how often.

jack, I don't believe you need a trainer yet. Try this workout twice times a week for about six months. Cut down on your running, WAY down. A quick and dirty routine that helped me put on 20 lbs when I started out many moons ago:

Monday
Bench Press 3x10
Military Press 3x10
Wide Grip Rows 3x10
Close Grip Bench Press 2x8
Barbell Curl 2x8
Breathing Squats 1x 20 (Use a weight you can complete 10 solid reps with; after that as you stand, breath as deeply as possible, three times in a row-do this after each following rep)
Dumbbell Pullover 2x12
Crunches 1x fail

Thursday
Bench Press 3x6-8
Military Press 3x6-8
Wide Grip Rows 3x6-8
Close Grip Bench Press 2x10
Barbell Curl 2x10
HEAVY Stiff Leg Deadlift 1x20(follow the same breathing pattern as above)
Crunches 1xfail

 

[juggernaut]

jack, you need to bulk man.. BULK! And don't focus on cardio, focus on weight training. You are skinny enough. Read the stickies again, nice and slow. Calculate the numbers and come up with a meal plan THEN post back. It's really not as hard as you are trying to make it.

yeah I see the necessity in bulking. Eat like a pig, become a fat fuck, shed the fat and gain about what 5 lbs? Good plan. Shut the fuck up and "read the stickies". Do a little research before you say something stupid.

 

[Bernie2]

Diet

Ok, i'll take a stab in the dark.

Meal 1:
50g oatmeal with 300ml semi skimmed milk
Banana

Meal 2:
Ham sandwich on granary bread
Apple

Meal 3:
??? no idea (I am at school still)

Meal 4:
Chicken
broccoli, carrots, green beans

Meal 5:
Protein shake

Looks like a pretty good start. When I bulk I eat about 20 calories per pound and divide it into 5 1/2 meals. As you are still growing and do a lot of cadio you may want to go up to 22-25 caloies per pound. Try to eat 1 gram per pound protein again divided equally into every meal including the 1/2 meal I eat close to bed time. I would add fat with breakfast as it will help stimulate more testosterone production. Take a mens health multivitamen as well. Running is not very good for building muscle. Looks like your last 2 meals are pretty low carb. Will definately prevent you from gaining fat but might also cause you to use your protein as feul and it will not get used for building muscle. Fats are your friend if you eat the right kind. Fish and nuts are probably the best sources. Try to get a little with each meal. Looks like you have got the right idea when it comes to whole grain breads and vegetables. You will likely put on muscle quick. I eat very little dairy fat as it is where estrogens from the cow are concentrated. Good luck and God Bless.

 

[ABCs]

Aww juggernaut, sounds like your little vendetta against me goes beyond this little thread. Get a fucking life. It's convenient of you to come in here AFTER he posts a meal plan. And who the hell said anything about eating like a pig? You have issues Yoda.

 

[juggernaut]

Aww juggernaut, sounds like your little vendetta against me goes beyond this little thread. Get a fucking life. It's convenient of you to come in here AFTER he posts a meal plan. And who the hell said anything about eating like a pig? You have issues Yoda.

Vendetta? No. Issues? No. I just hate blathering idiots. As you can see, I answered his questions, not you. I didn't see you post anything constructive. Or did I miss another one of your inane posts telling him to bulk? I'm sorry I merely saw you offering him a way to be shot down. You told him to read the stickies. He's here to learn, genius. You're the truest definition of the term where a little knowledge is a dangerous thing.

 

[ABCs]

Vendetta? No. Issues? No. I just hate blathering idiots. As you can see, I answered his questions, not you. I didn't see you post anything constructive. Or did I miss another one of your inane posts telling him to bulk? I'm sorry I merely saw you offering him a way to be shot down. You told him to read the stickies. He's here to learn, genius. You're the truest definition of the term where a little knowledge is a dangerous thing.

I simply recommended him to read the stickies and come up with a meal plan. Wow. Lay off the juice big guy.

 

[juggernaut]

oh and to clear matters up a bit more-I just served Jack a "frigg'n" and diet on a silver platter.

 

[juggernaut]

I simply recommended him to read the stickies and come up with a meal plan. Wow. Lay off the juice big guy.

no, you barked at him. Good going jerkoff.

 

[ABCs]

no, you barked at him. Good going jerkoff.

Cry me a river.

 

[juggernaut]

great comeback.
Jack, sorry I hijacked your thread.