Andy_Massaro said:
hey everyone im a 15 yr old male looking for foods to help me bulk, i am using nutridiary.com to track all of my calories/proteins etc. so i am set with that i just need a few foods to start out with..any suggestions/comments about bulking are greatly appreciated
thanks guys
-andy massaro
Welcome!
Ok - at 15 yrs old you are in a perfect position to start weight lifting... Your body is just about to get overrun with growth hormone and testosterone and this is the perfect time for you to set down a really solid muscle base!
Also, at your age, you don't need to get too concerned with counting calories!! Leave that stuff for when you really need to do it.. Just focus on eating a well balanced, healthy diet and then keep a watch of yourself in the mirror. If you are growing (and it is not fat) then just keep doing what you are doing but if you start getting fat, then either decrease what you are eating, or take a look at what you are eating to make sure you are not stuffing in the chocolates!
Try to eat meals frequently - about once every 3 hrs or so - this will help you get the calories in. In each meal you should try to get a carb (grain, fruit, legume etc), a protein (meat, dairy, eggs etc) and a healthy fat (nuts, seeds, oils).
As for what a 'healthy, well balanced diet' is - basically, if you can hunt it, grow it, pick it or harvest it, then it is pretty good for you. So that means things like:
Whole Grains/rice - Pearl barley, whole or rolled oats, oat bran, barley bran, rye groats, buckwheat, brown rice and products like sprouted bread. If you are trying to gain a lot of mass then things like wholegrain pasta may also be useful. But generally speaking the less the grain has been smashed up, the better (so the whole grain is better than flour).
Starchy Vegetables - Sweet potato, potato, taro, yams.
Legumes - Things like kidney beans, lentils, chick-peas.
Fruit - Things like banana, berries, apples, pears etc etc. All fruit is fine. But try to stick to whole fruit rather than juices and dried fruit (pure sugar).
Lean proteins - Things like seafood (all seafood), poultry (skinless chicken breast, lean turkey breast), eggs/egg-whites, game meats (buffalo, deer, ostrich), . Lean red meats (beef, lamb etc) are also ok.
Skim dairy - These are good for both protein and carbs - so things like skim milk, sf/ff yoghurt and 1-2% cottage cheese.
Nuts/seeds and fats - things like avocado, olive oil, nuts like walnuts, almonds and peanuts (and their butters - like nautral peanut butter)... seeds like linseeds
And also:
Vegetables - the more the better.....
There are some good threads that might give you more idea's here:
http://www.ironmagazineforums.com/s...ead.php?t=22055
http://www.ironmagazineforums.com/s...ead.php?t=51939
http://www.ironmagazineforums.com/s...ead.php?t=49732
http://www.ironmagazineforums.com/s...ead.php?t=52790
http://www.ironmagazineforums.com/s...ead.php?t=55055
so true. For a while oats were my only source of carbs because they cook in less that 3 mins and are easy to carry. 10 meals huh? I'm at 6 now and 3500 cals. I might have to add in a another meal when it's time up the cals again. How many cals you at right now, Juggernaut?
