15 y/o learning the big boy basics ***

[ark94]

My goal is to bulk and get strong and big. I don’t care about numbers on the scale, but just BF but I know I will put on BF. So I don’t care, just want to look pretty beast =D

So here is my post, please read through carefully lots of questions in it.


Diet (Since 29th of January) - This was sort of a cutting diet


Morning (as breakfast) – (7:30-8:00) [I drink it along this period of time]
1 Cup of fruit
1 scoop Whey Casein Protein
5-6egg whites (liquid form, Simply Egg Whites)
3 to 4 Cups Milk
2 Scoops of Oats
20g Creatine Monohydrate
Blended, and drunk

Nothing in between

Lunch – (12:00-12:45 anywhere between this time I eat)
Lunch varies, 1 sandwich (rye bread) inside the sandwiches tuna somedays, mashed eggs. Have spinach leaves ontop of the tuna, or egg whichever it is.

Nothing until my pre-workout drink

1 Hour before Workout (2:30:ish)– Protein
2 Scoops Myofusion Protein with 2 scoops oats

Dinner (5:30-6:30 anywhere in between here I would eat) –
Generally varies each night.
Sometimes – Pork curry with basmati rice with green beans in rice. Chicken, Pork, Fish, anything meat each night with a cup or 2 cups of broccoli. This is right after my workout.

Between then, and bed (around 10:00) Not all the time, whenever i am hungry – Oatmeal with raisins in it.
150mL of water
1/3 cup of oatmeal
Handful of raisins



That is what I eat in a day. Now I am looking to bulk. I want clean carbs, and nothing sugary. ExtraMile suggested this diet. However I want to incorcorporate Mutant Mass into my diet since I have to finish 2 15lb bags I have in the basement. Mutant Mass stats are on the bottom of this post.

This is what ExtraMile suggested. I am going to try and follow along the lines of what he suggested. HOWEVER can I not keep my morning shake, and instead of having chicken before my workout, have some Mutant Mass. Also, I was planning on basically adding this to Extra’s diet. Tell me if this is okay to switch in.

breakfast - *** Can i not have my normal morning shake, but add more things to it? Or just cut it out and have my eggs? ***

4 whole large eggs eggs
2 slices toast (wholemeal)
1 glass of milk


snack -
***On top of this snack, I will have 2 scoops of Mutant Mass***
1 apple
1 glass of milk


lunch (at school) - ***I am looking for an alternative to the PB&J sandwiches, too sweet. Anything else I can have that is effect? May mashed eggs in bread? Or tuna like normal?***

4 slices of wholemeal bread made into two PB&J sandwiches
200-250g of cottage cheese (add salsa into this if you like or something else to flavour)


snack -
1 banana *** not a banana, some blueberries instead ***
glass of milk


After school/pre workout -
*** Want to take this out and have 2 scoops of Mutant Mass ***
50-75g of brown rice
175-225g of skinless boneless chicken breast

Post workout -
*** DO NOT want anything sugary here. So just a whey shake, that okay too?***
whey shake
some sugary food here

post workout meal -
meat and a type of rice, potatoe, bread or some other carb

pre bed -
1 glass of milk
nuts

Basically whatever I *** and coloured red Is that okay to add in?


Not sure how long im suppose to bulk for, but I want ot bulk and put on some good muscle, and some fat since im suppose to.

Basically if your critiquing here are some rules. Please nothing with sugar.
Also, I am doing this for however long is suggested. So critique it up. My current diet is the very first one. My diet that I may have is posted below with questions on if I can add certain things into it.

 

[ark94]

Any suggestions?

Also i want to know how big should my meals be? Like should i be eating huge fucking amounts, like an animal =D or in little amounts or. . .

 

[ark94]

So. . . no suggestions? Trying to put together everything before i bulk, so i can atleast learn what i need, put together a grocery list, and get together things basically.

 

[ark94]

Anybody at all able to help with my diet? I am going to start as soon as my CLA pills are done. My cousin recommended them for when i was trying to cut. They should be done in a week or under 2 weeks. So then i will start my bulk.

 

[rikishi]

At 15 years old you can make gigantic gains by pounding a ton of calories. I didn't dissect your entire diet but I will try to help you go in the right direction with some good things to do. First off what is your height and weight. This will help us a little more.

 

[ark94]

Oh, well i was going to post that up Monday. Was going to check the scale.

Current

Height - 6ft.
Weight - 153.5lb
BF - Not sure, most likely 15-20% I am guessing. Will have pics up on Friday though.

 

[rikishi]

Oh, well i was going to post that up Monday. Was going to check the scale.

Current

Height - 6ft.
Weight - 153.5lb
BF - Not sure, most likely 15-20% I am guessing. Will have pics up on Friday though.

ok to bulk you should pound calories like its your job. try to keep them as clean as possible because it will make it easier for you to cut when you want to lose fat. i would eat 3 g of carbs per lb of bodyweight minimum while bulking. so that means eat at least 450 g carbs a day but i would eat more. it would be a good idea to gradually increase this number week by week. start out a little lower and work your way up to a bigger number of carbs. your body will adjust better to this and less fat will be stored, at least this is from my experiences. have at least 1.5 g lb bw of protein per day too, so that means 200 g at least. so about 5 meals a day of 40 g protein each meal at least. i would maybe eat 6-7 meals a day though if you can fit it into your schedule.

so lets go over this

Meal 1- as soon as you roll out of bed, have 10 g of free form BCAAs. they come in pill or powder form, i find the pills to be a lot easier to take. BCAAs will digest quickly and put you in an anabolic state fast. then in the next 15-20 minutes eat something else that digests quickly. high GI carbs are not a bad idea here when bulking. eat some protein that will digest quickly, like whey protein isolate. the reason you want something that digests quickly is because your body is coming off a long fast and it will soak up the nutrients.

Meal 2- eat this 60-90 minutes later. the reason its 60-90 minutes later and not 2-3 hours later is because meal 1 digested very quickly and your body is ready to digest more food.

Other normal meals- eat these 2-3 hours apart. look into digestive enzymes, like bromelain and others. they will help you digest more of what you eat which means more nutrients toward muscle growth.

your postworkout meal is a little different. eat something that digests quickly, like high gi carbs and whey protein isolate with 10 g BCAA immediately after you are done lifting. i would take BCAAs before lifting as well. then an hour later eat another meal.

before bed make sure to drink something that digests slowly. 50 g casein protein is a good idea. something like milk is good too because it digests slowly and has a lot of casein protein in it.


training- VERY important. you have to lift hard and consistent. and you need to sleep 8 hours a night.

 

[ark94]

ok to bulk you should pound calories like its your job. try to keep them as clean as possible because it will make it easier for you to cut when you want to lose fat. i would eat 3 g of carbs per lb of bodyweight minimum while bulking. so that means eat at least 450 g carbs a day but i would eat more. it would be a good idea to gradually increase this number week by week. start out a little lower and work your way up to a bigger number of carbs. your body will adjust better to this and less fat will be stored, at least this is from my experiences. have at least 1.5 g lb bw of protein per day too, so that means 200 g at least. so about 5 meals a day of 40 g protein each meal at least. i would maybe eat 6-7 meals a day though if you can fit it into your schedule.

so lets go over this

Meal 1- as soon as you roll out of bed, have 10 g of free form BCAAs. they come in pill or powder form, i find the pills to be a lot easier to take. BCAAs will digest quickly and put you in an anabolic state fast. then in the next 15-20 minutes eat something else that digests quickly. high GI carbs are not a bad idea here when bulking. eat some protein that will digest quickly, like whey protein isolate. the reason you want something that digests quickly is because your body is coming off a long fast and it will soak up the nutrients.

Meal 2- eat this 60-90 minutes later. the reason its 60-90 minutes later and not 2-3 hours later is because meal 1 digested very quickly and your body is ready to digest more food.

Other normal meals- eat these 2-3 hours apart. look into digestive enzymes, like bromelain and others. they will help you digest more of what you eat which means more nutrients toward muscle growth.

your postworkout meal is a little different. eat something that digests quickly, like high gi carbs and whey protein isolate with 10 g BCAA immediately after you are done lifting. i would take BCAAs before lifting as well. then an hour later eat another meal.

before bed make sure to drink something that digests slowly. 50 g casein protein is a good idea. something like milk is good too because it digests slowly and has a lot of casein protein in it.


training- VERY important. you have to lift hard and consistent. and you need to sleep 8 hours a night.

Hey thanks really appreciate it. But looking at my revised diet, that i adjusted from Extra's would that be okay to do?

Also, how should i be measuring my carbs and protein? I am really not sure how much carbs are in the food i eat, or how much i am suppose to eat of that food. When i bulk i know your eating more often, but do you eat a lot more serving size? Or keep on eating little but more often?

I have never bulked, and i am really confused. So im not sure how many calories i should be taking in, or how to measure how much i am suppose to eat.

 

[rikishi]

Hey thanks really appreciate it. But looking at my revised diet, that i adjusted from Extra's would that be okay to do?

Also, how should i be measuring my carbs and protein? I am really not sure how much carbs are in the food i eat, or how much i am suppose to eat of that food. When i bulk i know your eating more often, but do you eat a lot more serving size? Or keep on eating little but more often?

I have never bulked, and i am really confused. So im not sure how many calories i should be taking in, or how to measure how much i am suppose to eat.

a good way to measure food is to go to calorieking.com. for instance for chicken breast, type in the amount of oz you are eating and it will tell you how many g of protein are in it. for example 16 oz of chicken is about 93 g of protein.

 

[SwitchMan]

Being skinny, weak, and 15 old years bulking should be fun and prolly harder than you think at least at the begining. You say what you want but your going to be scared to eat the way you should. Just working out right now, correctly ,coupled with your age and bodytype you burn calories.....period. So in the begining at least the first few weeks you should eat like garbage but in an excess you've never tried. This will be the fun part...Mcdonalds,Chipolte,pizza,goobers.....whatever you can. Your going to notice a couple of things about ten days into this, first how food and calorie intake will effect strength and strength progression,recovery,etc. Second how hard especially at your age it will be to put on weight and how much you actually have to eat to start putting on weight. Now a gradual shift towards eating cleaner should occur after 4 maybe 5 weeks and it will be a lot easier to eat the amounts of "clean food" you need to eat because you've been eating so much food in general. Now eating completely clean like recipes they put in Muscle Magazines is gay and will hinder your progress. you should only eat super clean before a contest(you won't be seeing one of those anytime soon) or if your orcha fat(your not fat and now i think your stupid for your constant fucking cardio ,you suffer from lack of muscle). Just cleaner as in more protein from meat would be a good start.