Sport Diet

Sport Fitness
Z

zgods1

0
hey everyone

im a 16 year old male, used weigh 66kg at 183cm, put on 7kg muscle over 3 months, but in last month only put on 1kg, can someone help me with waht do with diet

i currently eat only
low fat meats, mostly chicken
rice
bread
pasta
spaghetti
milk
water
fruit

thats it, i ahve been doin lots of carb loading
 
you might need more fat. cutting fat too low lowers your testosterone.

plus in the first 6 weeks of training you'll make much better gains. then the body 'stabilizes' and adapts.

You'll have to post a specific days food intake along with macro nutrients and calories.
 
ohh okay, thanks for that, i'll have alook into it. So your saying that i should be eating fatty foods still to keep testosterone levels up?
 
Hiya zgods1...

Be sure to comprehensively read the 'Nutrition 101' sticky in the Nutrition forum. If there is any of it that doesn't make sense, feel free to ask questions about it. I believe most of the basics are discussed in there. Then, check out LV's Grociery List sticky. It's full of good food items to help meet your healthy dietary goals once you know what those goals are.

Good luck and enjoy! :D
 
zgods1 said:
ohh okay, thanks for that, i'll have alook into it. So your saying that i should be eating fatty foods still to keep testosterone levels up?
Click to expand...

No, i'm saying don't remove too much fat from your diet.

when you start eating 'healthy' its easy for fat intake to fall below 20% of your calories, and that stunts testosterone in men (and just generally isn't healthy for the average man or woman).

what most people do is stick to healthy fats when cooking, like olive oil, coconut oil and peanut oil. and, they'll often supplement with fish oil caps for the omega fatty acids.

i'm not a fan of flaxseed oil for omegas just because its a highly ineffecient way to get them.

back on topic: just don't cut out all the fat. eating steak is FINE. having some yolks with eggs...fine.
 
yes zgods1 you should take some more healthy diet that will not feel any weakness, and if possible try to get health shakes etc
 
thanks guys for all the helpful information, it has really helped cheers
 
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