Is My Routine Ok?

[Scorpion]

Hi, I am new here. I would like to know if the way I'm eating will have a negative effect on any gains I wish to achieve. I am 16, 5'9, 135 pounds, and 13 % bf. My goal is to stay at my current weight but decrease my bf to less than 10% so I would look more ripped, gain abs, and increase my bench. I have already made some big gains since I began really working out in February, I look alot more built than before. Anyway, here is a sample of what I may eat on a given weekday.

Meal 1(Breakfast)
French toast w/ wheat bread(2 pieces)
Whey Protein Shake

Meal 2(Lunch)
Grapes
Crackers
PB Sandwich w/ wheat bread

Meal 3(after school)
2 Apples w/ peanut butter

Meal 4(Dinner, pre-WO)
Corn
Chicken w/ rice

Meal 5(Post-WO)
Whey Protein Shake

Not quite sure how much protein all that has, I estimated it to about 100-110 grams. I think thats enough because my lean body mass is about 110-115 lb.

 

[Doublebase]

I could write a novel on this thread. Out of curiousity, why do you want to be 135lbs at 5' 9"? That is pretty lean IMO. No offense. Read the stickies, they will help answer some of your questions.

 

[Emma-Leigh]

Hi, I am new here. I would like to know if the way I'm eating will have a negative effect on any gains I wish to achieve. I am 16, 5'9, 135 pounds, and 13 % bf. My goal is to stay at my current weight but decrease my bf to less than 10% so I would look more ripped, gain abs, and increase my bench.

You are too skinny and it is not healthy to be that weight at your weight. By trying to maintain that weight you are setting yourself up for a life of potential health concequences.

At your age you should also not be focusing your life around on 'diet' and 'exercise'... This is when you should be taking advantage of your youth - you should be out, having fun!

You are also be setting your body up in terms of your muscles, bones and organs - for THE REST OF YOUR LIFE! At this stage in your development your growth hormone and testosterone levels are at their peak - never again will you get the opportunity to develop your body like you do now.

You also have the potential to do yourself a lot of damage - you can stunt your growth, decrease your bone strength, decrease your mental development and even retard your secondary sexual development if you go too far...

You should seriously re-consider things.


Your diet is horrible. It is too low in calorie (13 yr old girls NEED more food than that) and it is filled with highly processed carbohydrates that lack anything but empty calories. You have very little nutritious foods at all.... You have no healthy fats, hardly any protein and, overall, you must be deficient in vitamins and minerals (you hardly have any vegetables or fruits). You are also getting very little fibre....

Your diet should be based around:
Natural carbohydrates such as whole grains (oats, barley, rye, brown rice), legumes (kidney beans, lentils, chick-peas), proteins (seafood, poultry, eggs, lean game meats, lean red meats), vegetables (nearly all vegetables are good vegetables - but colour is a good indication.... The more colour the better), fruits (same goes as the vegetables), nuts and seeds (especially walnuts and linseeds) and skim dairy.

Read around the boards for a while and see what others are eating then try again... Unless you want to be pale, sickly, skinny and weak then you really need to try again.

 

[Scorpion]

Ok, so basically I should be eating alot more than I do now. Well for breakfast I just don't have the time, except on weekends because I have to catch a bus at 5:50, but for lunch would cold cuts w/ wheat bread be good? I think that is definitely where I am lacking in food. Also, for dinner I don't really have that many options since I can't cook my own food and am very picky. I would have steak every night but it gets expensive. I hate tuna & fish as well. I feel pretty robust and fit, and I know several people who are my weight and height who are much stronger than me. So the meat I should be eating should be as unprocessed and free of fat as possible, right? Thanks for the advice, it really helps.

 

[Vieope]

Damn Scorpion, looking at your diet it seems that you pratically don´t eat.
I think he need that picture of dogs being served as food. Anyone?

 

[Scorpion]

It sure doesn't look like much, but it fills me up.

 

[Vieope]

Yes but the stomach changes size according to your diet. Although it fills you up, it may not be healthy. Did you count the calories?

 

[Scorpion]

I haven't really thought of looking at the nutrition facts until recently. I'll start counting and if I get less than 2500 Cals a day I will change my diet to foods with more cals.

 

[Vieope]

I bet there is less than 1800 in your diet, around 1500 I guess. Unless you overload on the PB.