Chris Reilly said:
Goals?
Increase body fat, increase muscle mass and to of cause become stronger.
Body fat?
For me, worrying. 6%
Weight?
Just under 10 stone
Ok - just under 10 stone sits you at about 60kg (132 pounds) - so unless you are about 5'3 then you just have to eat boy!!
You are an active teenager - this is the best time of your life - you CAN eat and you can eat A LOT and you will make great gains regardless of what you do! The joys of testosterone and growth hormone are wonderful - take as much advantage of it as you can!
Activity level?
I am an active teenager. However i have not lifted weights for a couple of weeks, but begin tomorrow and train from 17.30 - 18.00/18.30
Ok - you want to make sure your meal before this is a good meal of carbs and protein and then you want to have a PWO shake after this to.
So, pre-workout would be your afternoon snack right? In which case you are better off with something like:
milk or yoghurt
oats
egg whites
fruit
PWO, just after training, you want to have carbs, protein and no fats. You also sound like you would benefit from some higher GI PWO carb sources - so something like:
Whey protein powder (1 scoop)
1 cup skim milk
1 medium banana
2 tbs dextrose powder (this is also called brewers sugar OR glucose powder)
Are breakefeast oats ok, those that you warm up in the microwave. What types of healthy fats do you reccomend?
Yup - breakfast oats are fine. For breakfast try to get the thick cut oats and not the instant oats or the quick oats.
Healthy fats - well the best ones are:
walnuts
linseeds
fish oil capsules/fatty fish
Also:
olive oil
avocado
After this you have:
other nuts (almonds, pecans, peanuts etc)
other seeds (sunflower seeds, sesame seeds etc)
other oils (flaxseed oil, sunflower oil, hemp oil etc)
egg yolks
The reason why some are better is because they are sources of omega-3 fats and these are essential for your health... If you get too much of the other fats from the other sources without getting enough omega-3 fats then you create all sorts of health problems in your body.
What do you reccomend for carbs?, also is a plate of brocoli ok?
Broccoli is great for vegetables.
Carbs:
legumes (chick-peas, lentils, kidney beans etc)
whole grain (oats, pearl barley, rice, buckwheat etc)
sweet potato
fruit
some wholegrain products (dense grain breads, wholegrain pasta etc)
No probs, i dont like olive oil or avocado any other reccomendations?
See above fat source alternatives.
I am a fan of rice, just eat it from a cup?
Ummm... You might want to cook it first...
And then you can combine it with what ever else you are eating too - you do not have to eat it plain.
Dump the bar - you do not need this on top of the protein bar. Bread is ok - make sure it is a good bread though (sprouted or essene is best, pumpernickel is good... failing these - a wholegrain grained bread would be ok too).
Add some healthy fats here too. And vegetables.
No bar - check
brown bread ok?
As this is probably your pre-workout meal you might want to follow my suggestions above:
milk
oats
egg whites
fruit
Then follow your training with a PWO shake.
In terms of bread - brown bread is just white bread to which they have added colour.. So no, brown bread is not good.. Stick to the breads I suggested.
walnuts, linseeds and cottage cheese dont go to well with me, anything else i could have?
You don't like much do you??
You could do some eggs with some milk and some peanut butter?
Re-post with the changes and we can see what you are working with.
