I started training in September 2012 and ive been training since. My workouts have been going quite well and i can see a huge difference from the summer where i was very skinny to now where i am decently built for someone my age. Although there is one problem...my diet. It is pretty good compared to others however i think that it needs to be improved which could be the key to me becoming bulkier quicker as well as having a decent diet. Does anyone have any ideas for a diet plan to help me fill out more? (preferably one that doesn't involve protein shakes)
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15, Looking for advice on diet and to bulk up.
- Thread starter Mikaeel
- Start date
Do you keep a food diary? If not keep one for 2 weeks and show us what you eat, try to calculate the maronutrients and calories etc. Its hard fos us to hel you improve something if we dont know what it is!
Also, tell us your work out programe, times per week, length of sessions, type intensity etc.
Also, tell us your work out programe, times per week, length of sessions, type intensity etc.
Do you keep a food diary? If not keep one for 2 weeks and show us what you eat, try to calculate the maronutrients and calories etc. Its hard fos us to hel you improve something if we dont know what it is!
Also, tell us your work out programe, times per week, length of sessions, type intensity etc.
No food diary yet, just wanted to know what type of foods i should really concentrate on eating and so forth
Anything and everything healthy.
Stay away from fake fats like margarine, vegetable oil etc. As a rough guide the less ingredients in something the better it for you. An apple has one ingredient, a cake has loads.
You need to make sure you take in enough protein so aim for a least 1g protein per kg of body weight as a start.
Stay away from fake fats like margarine, vegetable oil etc. As a rough guide the less ingredients in something the better it for you. An apple has one ingredient, a cake has loads.
You need to make sure you take in enough protein so aim for a least 1g protein per kg of body weight as a start.
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Anything and everything healthy.
Stay away from fake fats like margarine, vegetable oil etc. As a rough guide the less ingredients in something the better it for you. An apple has one ingredient, a cake has loads.
You need to make sure you take in enough protein so aim for a least 1g protein per kg of body weight as a start.
thanks! know of any links that show me an actual diet that tells me specifically what to eat for breakfast,lunch and dinner. E.g oatmeal for breakfast, eggs and so forth.
The only way you will get that is if you pay a nutritionilst, there are just too many variables and other factors.
This is, easily, in the my top 10 worst bits of advice I've ever seen anybody give on a forum. The internet is endless and there is absolutely no shortage of articles, forums and people online offering up information about cals, proteins, carbs, macros and everything that involves cutting, bulking and everything that is included in a good diet.
Mikaeel, ignore this "advice" about having to pay a nutritionist(aka waste your money) and just simply google "Calculate my macros". You will get all the information you will need to get your diet in check.
The general rule of thumb as far as bulking and cutting are concerned is as follows:
Bulking - Eating 500 cals a day over your maintenance
Cutting - Eating 500 cals a day under your maintenance
Nutrition goes deeper than that as far as what % of what(carbs/fats/proteins) goes into your daily intake, but figure your macros and go from there. Good luck!
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This is, easily, in the my top 10 worst bits of advice I've ever seen anybody give on a forum. The internet is endless and there is absolutely no shortage of articles, forums and people online offering up information about cals, proteins, carbs, macros and everything that involves cutting, bulking and everything that is included in a good diet.
Mikaeel, ignore this "advice" about having to pay a nutritionist(aka waste your money) and just simply google "Calculate my macros". You will get all the information you will need to get your diet in check.
The general rule of thumb as far as bulking and cutting are concerned is as follows:
Bulking - Eating 500 cals a day over your maintenance
Cutting - Eating 500 cals a day under your maintenance
Nutrition goes deeper than that as far as what % of what(carbs/fats/proteins) goes into your daily intake, but figure your macros and go from there. Good luck!
I was not suggesting the OP pays a nutritionist only that that is very specific advice if they want breakdowns of each meal etc.
Yes, there are loads and loads of diets recommendations etc on the internet but most of it is rubbish and it is difficult for most people to sort the good from the bad. What the OP really needs to do is read some books, learn some facts and then make the changes.
Protein and calcium needs differ for 15-year-old boys and girls. Boys and girls both require 1,300 mg of calcium daily to promote strong teeth and bones. A 15-year-old boy needs 55 g of protein per day, while a girl the same age needs 46 g.