Need Help On My Diet!

[P11]

Hi, I'm 16 years old and a athlete/weight trainer and this summer I plan to have a very intesive workout plan: 2 1/2 weights, 1 hour run, 1 hour polymetric leg training, and 4 hours of basketball. I would like to gain muscle mass and trim fat off my body to a reasonable minimum. Information listed below:

Age: 16
Height: 6 foot 3 inches
Weight: 188 lbs
Waist: 34" inches
Bicept: 13" inches (not flexed)
Chest: 39" inches
BMI: 23.5
Body Fat: (Using the calculator in the sticky): 14.5 %

DIET---------------

This was my meal plan during school:
Breakfast (7:00 AM) - 300 ml of milk and cherrios
Bus (7:30 AM) - Apple, banana, 500ml water
Lunch (11:13 AM) - Mr. Sub footlong grilled chicken with lettuce, tomatoes, onions, and mayo. 500ml water
Back Home Snack (3:50) - 2 kiwi's, banana, apple, 500ml of water
Workout (4:20) - 500-800ml of water
Dinner (6:30) - half chicken or 2 srv. of salmon with a salad, corn, and water.

 

[alex2678]

I'm sure somebody will beat me to it and post up a detailed diet, but to start off with, you really need more of everything included in there. Protein, essential fats and total calories. I have nothing wrong with eating fruit but there's just not enough balance in there between simple and complex carbs.

At your age you have a chance to put on some good size if you eat and train accordingly. Red meat, chicken, tuna, whole eggs, milk, cottage cheese, yams, potatos, brown rice, veggies, pasta.....anything really. I couldn't stand plain oatmeal when I was sixteen so if you want to keep the cheerios go ahead. Maybe add a protein shake or 3-4 whole eggs with your breakfast.

Try to eat as many of those foods listed up there every 2-3 hours throughout the day and you're off to a good start.

 

[P11]

Thanks alot, but could someone please give me some type of detailed schedule on what to eat, when, and how much of it. Thanks again

 

[SgtSlaughter]

Alex posted what you should eat and when.

The question of how much? Depends... probably ALOT with all the activity you've got planned. Eat every few hours the foods he listed in a balanced manner would be a start.

 

[P11]

How does this plan look:

9:00 AM - 4 egg whites, milk, oatmeal, apple, banana
11:00 AM - turkey breast or sliced meat, whole wheat bread, lettuce, and tomatoes, 500ml water.
1:00 PM - PowerBar, 500ml water, big salad
2:00 PM - workout, 1 litre water
4:00 PM - tuna, whole wheat bread, nuts, 500ml water
6:30 PM - chicken, yams, corn, salad, water 500ml.

*should I subsitute the PowerBar with something? or is it fine?
*and is turkey breast better in sliced, smoked, or baked form?

 

[jpt]

9:00 AM - 4 egg whites, milk, oatmeal, apple, banana

***i would lose the one of the fruits and add a few more egg whites....

11:00 AM - turkey breast or sliced meat, whole wheat bread, lettuce, and tomatoes, 500ml water.

***lose the whole wheat breat....yams, potato, brown rice or oatmeal. i would try and stay away from sliced meat as they are processed


1:00 PM - PowerBar, 500ml water, big salad

***drink a shake instead....power bars have too much sugar usually

2:00 PM - workout, 1 litre water

4:00 PM - tuna, whole wheat bread, nuts, 500ml water

***lose the whole wheat bread here too....nuts should =almonds

6:30 PM - chicken, yams, corn, salad, water 500ml.

***i would lose the corn and add in green veggies you should try and eat at least 2 of your meals with green veggies)

 

[SgtSlaughter]

4:00pm meal after workout you need to have a carb source... ditch the nuts, eat the nuts later on instead of yams.

Eh... I have a feeling you'll be under par with food still.

Plug in your foods to a free website calorie/macro tracker like: www.fitday.com or something simlar

Post your total calories for the day along with protein, fats, carbs, ect.

 

[alex2678]

Yeah for a 16 year old that looks like way too few calories. More of a cutting type diet for women. Take the opportunity now to bulk and gain some good size and strength. Once you have something to work with then you can diet down to get some cuts. More whole eggs and red meat too.

 

[SgtSlaughter]

8+ hours a day of intense activity let alone a 16 year old metabolism

athlete/weight trainer and this summer I plan to have a very intesive workout plan: 2 1/2 weights, 1 hour run, 1 hour polymetric leg training, and 4 hours of basketball. I would like to gain muscle mass and trim fat off my body to a reasonable minimum. Information listed below:

Age: 16
Height: 6 foot 3 inches
Weight: 188 lbs
Body Fat: (Using the calculator in the sticky): 14.5 %

EATTTTTTTTTTTTT!

 

[*Bunny*]

I'm sure somebody will beat me to it and post up a detailed diet, but to start off with, you really need more of everything included in there. Protein, essential fats and total calories. I have nothing wrong with eating fruit but there's just not enough balance in there between simple and complex carbs.

At your age you have a chance to put on some good size if you eat and train accordingly. Red meat, chicken, tuna, whole eggs, milk, cottage cheese, yams, potatos, brown rice, veggies, pasta.....anything really. I couldn't stand plain oatmeal when I was sixteen so if you want to keep the cheerios go ahead. Maybe add a protein shake or 3-4 whole eggs with your breakfast.

Try to eat as many of those foods listed up there every 2-3 hours throughout the day and you're off to a good start.

I am assuming this is summer break for you, so eating during school is NOT going to be a problem.

You need to eat, that is for certain. You are not eating enough for your activity level, age, and you are STILL growing.

I know many guys who haven't lost the 'baby' fat until around 22 years old.

Avoid all the processed fast food & stick to clean foods as best you can, being your age & situation it is not always the easiest ... but listen to alex's suggestions ^^^

Every 2-3 hours eat

Good read...

http://www.elitefitness.com/forum/showthread.php?t=468379

I dont think I can give you a diet & say eat this, b/c you need to eat period, for your age & size.