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15 y/o learning the big boy basics ***
- Thread starter ark94
- Start date
Hahah alright,
well i whould like to ask this then, since you told me a good pointer is never to be hungry. HOWEVER, when i eat do i want to be over stuffed, and bloated? Or enough in me to just be full for 2 hours or so?
hey ark94, welcome to EF!
at 15, for training, I would recommend something like a 5x5
Sticking to compound lifts on monday, wednesday, and tuesday will give you a good strong base.
As for food, eat 4-6 eggs every morning, tuna, salmon, red meat, spinach, brocolli, oats, whole wheat bread, chicken, sweet potatoes, cottage cheese, all natural peanut butter, and anything you can get your hands on.
I always stuck to 3 large meals with shakes between.
breakfast - 4-6 whole eggs, 1 cup of oats /w cocoa and splenda or 2 slices of whole wheat bread with anpb, and a glass of milk
snack - shake, and or almonds and blueberries
lunch - 2 salmon burgers with two slices of whole wheat bread or a can of tuna with vinegar and a yogurt, some spinach or broc
pwo - 2 scoops of your myofusion with cocoa, cinnamon, greens+, milk, a banana, anpb (try peanutbutter&co from walmart), honey, glutamine, and some oats. (you don't have to put near as much in, but this is what I do. just make sure you have some simple sugar and protein).
dinner - 3/4-1lb of red meat, or 2-3 chicken breasts. 1/2lb-1lb of spinach or 1 cup of brocolli (add cheese if you want)
before bed - shake of casein protein with milk or cottage cheese
I eat a lot of milk and steak at your age. if you want to grow like a tree do the same. and since you're young you can add in cheat meals a few times a week.
if you need anything contact me.
lift hard!
-iggy
at 15, for training, I would recommend something like a 5x5
Sticking to compound lifts on monday, wednesday, and tuesday will give you a good strong base.
As for food, eat 4-6 eggs every morning, tuna, salmon, red meat, spinach, brocolli, oats, whole wheat bread, chicken, sweet potatoes, cottage cheese, all natural peanut butter, and anything you can get your hands on.
I always stuck to 3 large meals with shakes between.
breakfast - 4-6 whole eggs, 1 cup of oats /w cocoa and splenda or 2 slices of whole wheat bread with anpb, and a glass of milk
snack - shake, and or almonds and blueberries
lunch - 2 salmon burgers with two slices of whole wheat bread or a can of tuna with vinegar and a yogurt, some spinach or broc
pwo - 2 scoops of your myofusion with cocoa, cinnamon, greens+, milk, a banana, anpb (try peanutbutter&co from walmart), honey, glutamine, and some oats. (you don't have to put near as much in, but this is what I do. just make sure you have some simple sugar and protein).
dinner - 3/4-1lb of red meat, or 2-3 chicken breasts. 1/2lb-1lb of spinach or 1 cup of brocolli (add cheese if you want)
before bed - shake of casein protein with milk or cottage cheese
I eat a lot of milk and steak at your age. if you want to grow like a tree do the same. and since you're young you can add in cheat meals a few times a week.
if you need anything contact me.
lift hard!
-iggy
thanks iggy, appreciate it. im starting my bulk on monday, im just warming up to it. And its helping, cause im becoming a lot more hungry for food.
Basically, im doing from 2 eggs on m-w now 3 eggs from t-sun then my 4 eggs m is when i start my bulk. I haven't been having anything else with my eggs, other than a glass of milk. i know i probably should have some bread.
For snack its an apple in the morning, will take my weight gainer in about 2 weeks, going to try and do straight up food first. I will also take a glass of milk with my apple.
Lunchtime, i had 2 sandwiches with mashed eggs. I should probably have more to eat, but i think that is fine i get pretty full, not enough but enough to last for 2 hours.
Next snack is another apple, normally 2hours after lunch, which is close to an hour or an hour and a half before my workout. I will take my milk with it also on monday.
After my workout, i have my dinner. Can be chicken, pork, anything that is good meat, that my mom cooks, and almost 2 cups of broccoli. Normally a glass of milk with dinner.
So far i haven't had anything from after my workout, until before my bed when i have a Casein protein shake, with my creatine mono.
I would like to know, i was thinking about having a bacon cheese melt, homemade and take it for a snack before my workout with my apple, milk, and weightgainer (when i start it in 2weeks). On the bagel, i would have a whole wheat bagel, with 3 or 2 slices of bacon, with 2 slices of processed cheese melted put in tinfoil and put it in my bag for school before my workout. Is it cool to have that everyday? or M,W,F only on workout days?
I think i have some more questions, just cannot remember.
Basically, im doing from 2 eggs on m-w now 3 eggs from t-sun then my 4 eggs m is when i start my bulk. I haven't been having anything else with my eggs, other than a glass of milk. i know i probably should have some bread.
For snack its an apple in the morning, will take my weight gainer in about 2 weeks, going to try and do straight up food first. I will also take a glass of milk with my apple.
Lunchtime, i had 2 sandwiches with mashed eggs. I should probably have more to eat, but i think that is fine i get pretty full, not enough but enough to last for 2 hours.
Next snack is another apple, normally 2hours after lunch, which is close to an hour or an hour and a half before my workout. I will take my milk with it also on monday.
After my workout, i have my dinner. Can be chicken, pork, anything that is good meat, that my mom cooks, and almost 2 cups of broccoli. Normally a glass of milk with dinner.
So far i haven't had anything from after my workout, until before my bed when i have a Casein protein shake, with my creatine mono.
I would like to know, i was thinking about having a bacon cheese melt, homemade and take it for a snack before my workout with my apple, milk, and weightgainer (when i start it in 2weeks). On the bagel, i would have a whole wheat bagel, with 3 or 2 slices of bacon, with 2 slices of processed cheese melted put in tinfoil and put it in my bag for school before my workout. Is it cool to have that everyday? or M,W,F only on workout days?
I think i have some more questions, just cannot remember.
bro, you don't need a weightgainer, just follow the diet I told you.
And make sure you always have some oats (even throw peanut butter on them if you want) or ww bread or any kind of complex carb in the morning if you're bulking. 2 eggs won't do it. Scramble, Poach, or hard boil at least 4-5. That will help you put on muscle and an apple won't be enough for snacks.
And make sure you always have some oats (even throw peanut butter on them if you want) or ww bread or any kind of complex carb in the morning if you're bulking. 2 eggs won't do it. Scramble, Poach, or hard boil at least 4-5. That will help you put on muscle and an apple won't be enough for snacks.
It not that i WANT to use the weight gainer, i somewhat do but i HAVe to because i have 2 15 lb bags that i HAVE to finish. Plus, it helps with some energy before my workout, so i don't mind. And its convenient, but after im done the bags i won't buy anymore.
ANYWAYS next, i will try and follow your diet. I will add stuff in and whatnot. Right now im at 3 eggs, going onto 4 eggs hopefully up to 6 by mid march. Also, i will throw in 2 whole wheat breads with my breakfast then.
Next, i would like to know if having some chicken before a workout is fine, or having that bacon on whole wheat bagel, with cheese is fine for bulking also?
Oh and along with my apple before my workout, i normally have my protein shake if that helps. oh and i won't be using any peanut butter for now, not for another 2 or 3 weeks atleast.
Possible to clarify up some things? what should a snack be?
ANYWAYS next, i will try and follow your diet. I will add stuff in and whatnot. Right now im at 3 eggs, going onto 4 eggs hopefully up to 6 by mid march. Also, i will throw in 2 whole wheat breads with my breakfast then.
Next, i would like to know if having some chicken before a workout is fine, or having that bacon on whole wheat bagel, with cheese is fine for bulking also?
Oh and along with my apple before my workout, i normally have my protein shake if that helps. oh and i won't be using any peanut butter for now, not for another 2 or 3 weeks atleast.
Possible to clarify up some things? what should a snack be?
exactlylol as form gets better and lifts get heavier eating will get easier and easier.
Trust all good bros at EF
