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Gus1

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14 y/o male, 123lbs, 5"8
need 184g of protein a day
need 2200 calories a day
dont know about carbs or fats

I haven't actually started this diet- just wondering if its a good idea?

Meal one
porridge (rolled oats)

Meal two
protein bar- 200 calories/12.2g pro/25g carbs/NA fats

meal three
some sort of other bar- 336 cal/37.6g pro/42g carbs/4.6g fats

meal four
another sort of bar- 275 cal/27g pro/21g carbs/11g fats

meal five
108g lean chicken breast with veggies/fruits


notes..
all bars are homemade
what about drinks? all i really drink is apple juice and multi vitiman juice
this is something to build on...so if anyone could offer any advice/suggestions that'd be great
 
Gus said:
14 y/o male, 123lbs, 5"8

need 184g of protein a day

need 2200 calories a day

dont know about carbs or fats

I haven't actually started this diet- just wondering if its a good idea?


notes..
all bars are homemade
what about drinks? all i really drink is apple juice and multi vitiman juice
this is something to build on...so if anyone could offer any advice/suggestions that'd be great
Click to expand...

What is your weekly exercise regimen like ?

Also, how did you determine that you need exactly 184 grams of protein a day ...yet you don't know how many grams of carbs or fats you need ? How did you calculate 184 ?
 
Add up the calories from your meals, you're not even hitting 1000. You need more food in there. What's with all the bars in that diet? Eat real food!
 
Gus said:
14 y/o male, 123lbs, 5"8
need 184g of protein a day
need 2200 calories a day
dont know about carbs or fats

I haven't actually started this diet- just wondering if its a good idea?

Meal one
porridge (rolled oats)

Meal two
protein bar- 200 calories/12.2g pro/25g carbs/NA fats

meal three
some sort of other bar- 336 cal/37.6g pro/42g carbs/4.6g fats

meal four
another sort of bar- 275 cal/27g pro/21g carbs/11g fats

meal five
108g lean chicken breast with veggies/fruits


notes..
all bars are homemade
what about drinks? all i really drink is apple juice and multi vitiman juice
this is something to build on...so if anyone could offer any advice/suggestions that'd be great
Click to expand...



forget about all those bars, they arent gonna do much for you, eat some more fruits and VEGETABLES......drinks you should really stick with just water and maybe some protein shakes of some sort. The chicken is good. Get some low fat yogurts with low calories also. And if your bulking you DEFFFINITLY need to eat lots lots more in each meal. Have a banana or something else in the morning...this is just an idea.
 
@ Wrangell
Have you read Nutrition 101?

@ dougp25 and danny
Ok so I'll drop the bars completely?

Is the porridge good in the morning? Have this with a banana aswell?
 
Gus said:
@ Wrangell
Have you read Nutrition 101?
Click to expand...

That's why I asked what your workout regimen - cardio ? weight training ? - was like.

You're 14, 123 lbs and targeting 180+ protein grams a day - or about 1.5 grams per pound of bodyweight. The consensus in the majority of the literature is that most gym rats can get more than enough protein to meet their needs when taking in 1.0 gram of protien per pound of bodyweight.
 
weight training 2-3 times a week
i read the HIIT sticky, and im planning to start the beginner HIIT program in the mornings, 3 times a week after eating breakfast.

so, going on your advice, i would be eating 123g of protein a day right?

revised diet #1

meal 1
banana
porridge

meal 2


to be continued
 
[QUOTE@ dougp25 and danny
Ok so I'll drop the bars completely?

Is the porridge good in the morning? Have this with a banana aswell?[/QUOTE]


You dont have to drop the bars completely if you dont want. I mean have one a day instead of 3 or have 1 every other day only because there are a better variety of foods you can have. Like others have said with the protein have some egg whites. You can eat a S!*$ load of them and still have that add up to a low amount of calores.
 
Awful is the only way to describe your "meal replacement diet".

Secondly get yourself some type of protein for the AM.(meal one) Its very important you get a good serving of complete protein after you awake.
 
Gus said:
@ dougp25 and danny
Ok so I'll drop the bars completely?

Is the porridge good in the morning? Have this with a banana aswell?
Click to expand...

Most of these bars are nothing but expensive candy bars with a little bit of nutritional value tossed in. Not worth it. Chicken breasts are relatively cheap, tuna is good, nat peanut butter is good in moderation, skim milk is good.

Definitely do some searching on the forums, there are a lot of great meal plans that can get you started.

As far as porridge with a banana, add some milk or an egg. A little more protein.
 
Rock ON DOUG! Good plain truth advice.

1000c is starvation in the BAD SENSE not near enough especially at your young and youthful age (let alone a mature adult). Food for thought: Do not starve yourself and THUS your tissue (Muscle), YOU WILL get this same type response from your body. At 14 you have things going on in your body that REQUIRES adequate CLEAN food consumption--your still growing--OVERALL (entire body), dont starve it: This is a dis-service to yourself and health at 14, I believe. Young man, be a mind spounge and soak in all the appropriate advice you can, sort it out, and then try to make decisions based on what you learned, and then implement a plan of attack,,,,,,,and track it, you will be rewarded more than the time you took to learn it, I promise. One of the BIGGEST part of success, is MOTIVATION, and being mentally prepared for certain mentally anticipated negatives (and knowing how, why, and when to handle them).........Your all good! GO FOR IT! Its waiting for you.......its just around the corner, smiling eagerly for your appearance! now go after it, and smack that smile off its face........LOL.



Now put into gear, implement the good food, your body will reward you in time 10 times over. Think your goal, be your goal, JUST DO IT! ROCK ON!
 
Last edited:
@ danny
ok thanks, but how do i know how much protein/cals are in them?

@Silent
thanks for the info

@dougp25
but the recipe (healthy recipes forum, in the sticky "muclse building meals!", post #3 and #4 by tonymcclellan) said that they were for the 'money challened teen'.
and with the porridge, arnt you always supposed to have it with milk? i do, i wouldnt really enjoy just plain porridge with nothing in it..

@chillen
thank you very much for the words of encouragement!


new diet plan to come...im just working on it now, making sure the numbers add up
 
revised diet #1

CAL/PRO/CARBS/FAT

meal 1
porridge with milk, banana, egg whites
(not including the banana or egg whites because i dont know how to figure out their cals etc)
171/8.9g/25.6g/3.1g

meal 2
99% fat free yogurt (200g)
180/10.1g/30.4g/1.7g

meal 3
20g unsalted peanuts
126/5.2g/4.1g/10g

meal 4
celery, capsicum, apple

meal 5
20g almond kernals
118/4.3g/3.94g/10.12g

meal 6
100g lean chicken breast
possibly with capsicum, corn, other fruit and veg, bit of pasta, fried rice

all up thats (not including the meals which i dont know about) 595 calories/130g protein/64g carbs/25g fat

is this good? will the other meals which i dont have numbers for fill up my calorie needs? (such as the chicken etc)

i think this is an improvement on my previous diet
 
Gus said:
revised diet #1

CAL/PRO/CARBS/FAT


all up thats (not including the meals which i dont know about) 595 calories/130g protein/64g carbs/25g fat

is this good? will the other meals which i dont have numbers for fill up my calorie needs? (such as the chicken etc)

i think this is an improvement on my previous diet
Click to expand...

" 595 calories/130g protein/64g carbs/25g fat " - I know this isn't your full day's calories ( as dinner was excluded ), but make sure that at the end of the day, protein isn't your dominant macronutrient.

For your weight, 25% of your total calories for protein should easily meet all your protien needs. And, keeping your fat at the same % - 25% - is also a reasonable approach.

The remainder - 50% - should come from carbs. Remember, the energy required to fuel your weight training sessions and HIIT is mostly energy derived from carbs ( ie. glycogen ). The primary focus in your diet should be carbs, and to a lesser extent , equal amounts of fat and protein.
 
Ok, thanks heaps, so if I added some carbs (pasta maybe?), would that be better? Or would I have to change the whole thing?
Also, do you think the food there would meet my daily calorie needs? (2200)
 
Gus said:
@ danny
ok thanks, but how do i know how much protein/cals are in them?

@Silent
thanks for the info

@dougp25
but the recipe (healthy recipes forum, in the sticky "muclse building meals!", post #3 and #4 by tonymcclellan) said that they were for the 'money challened teen'.
and with the porridge, arnt you always supposed to have it with milk? i do, i wouldnt really enjoy just plain porridge with nothing in it..

@chillen
thank you very much for the words of encouragement!


new diet plan to come...im just working on it now, making sure the numbers add up
Click to expand...
 
dougp25 said:
Add up the calories from your meals, you're not even hitting 1000. You need more food in there. What's with all the bars in that diet? Eat real food!
Click to expand...

yea i agree, i dont eat that refined ****, i drink milk or add whey protein to it, i eat eggs, chicken, beef, white rice or brown but brown is better, some bread for carbs take toast with honey for some sugar energy. I suggest you try some of this, it tastes good :D
 
So is this a good diet?
 
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