Sport Need more protein?

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Badboytevo

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Hey guys and gals. I've been working on my abs and following the advice that everyone gave me, and I'm starting to see some small differences in the appearance of my abs. Although it's not that big of a change, it has really motivated me and I think that my diet may need some help.

I'm 13, 5'6" and about 120-125 lbs. I've tried resisting the urge of eating my Halloween candy and I've done a pretty good job in my opinion but I feel as though my diet could use help overall. I eat basically what my mom cooks, which doesn't seem too unhealthy but I do eat cake everyonce in a while.

I use to weigh 170 lbs and after dieting, I managed to lose a lot of weight. Since I was fat for a very long time, I didn't really play sports and I guess building muscle was not something that I did until now in my weight training class. I can currently bench press 90 lbs and do 3 pull ups consecutively thanks to this class. I can also run a mile in 7 minutes.

Anyway, I need help constructing I guess sort of a diet with some more protein to really help my muscle development and optimize my results I guess. I would also like to gain some weight in muscle so if anyone can explain to me how this whole bulking and cutting thing works, I would really appreciate it. I guess what I need help with is adding some more healthy foods into my diet and finding out some healthy recipes to go along with them. I hope to accomplish my goal by my birthday in February or June when there is a field trip to kings dominion and I want to have a nice body for the water park there.

For breakfast I usually eat lucky charms, frosted flakes or some cereal like that. I also have a cup of orange juice, and maybe some fruit if I have enough time before school.

I don't eat lunch at school since the food gives me stomach aches so iusually only eat a cookie or two or maybe an ice cream. I guess I should probably eliminate the cookies or ice cream from my diet.

For lunch I usually have what my mom makes which varies. Today we ate out though, and let's just say that I'm feeling guilty for eating two pieces of chocolate cake and lots of other stuff.

I don't really eat much for dinner, I mostly eat something to fill me up like cereal with no milk or a PB and J sandwich and water. I usually try to avoid soda in all of my meals.

My mom is going to Costco tomorrow so I decided to take advantage of it and buy foods which can help me achieve my goal of abs and getting a little bigger. So anyone have any tips, advice, etc.? Feel free to ask me questions if you have any I guess.

Thanks.
 
Badboytevo said:
For breakfast I usually eat lucky charms, frosted flakes or some cereal like that. I also have a cup of orange juice, and maybe some fruit if I have enough time before school.
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Looks like an all-sugar breakfast. If you eat cereal, choose cereal that is whole grain and no or very little added sugar (plain oatmeal, unfrosted shredded wheat, original Cheerios, for example). Some milk or yogurt or eggs will provide additional protein. Whole fresh or frozen fruit is fine, but fruit juices concentrate the sugar while having less or no fiber.

Badboytevo said:
I don't eat lunch at school since the food gives me stomach aches so iusually only eat a cookie or two or maybe an ice cream. I guess I should probably eliminate the cookies or ice cream from my diet.

For lunch I usually have what my mom makes which varies. Today we ate out though, and let's just say that I'm feeling guilty for eating two pieces of chocolate cake and lots of other stuff.
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What does she make?

Good foods include vegetables, whole fruits, beans/lentils, nuts, whole grains, fish, and lean other meat.

Avoid foods with partially hydrogenated oils. Foods heavy with added sugar or fat tend to be low in nutritional value.
 
My mom usually makes lots of different types of food like spaghetti and meatballs, she fries some fajita meat, she also makes pork chops, steak, meats like that. Other than adding lots of seasoning, it's not too bad since she always tries to add a vegetable like broccoli or green beans to what she makes. We also eat a lot of white rice, so is that bad? And also thanks for the article.
 
Badboytevo said:
My mom usually makes lots of different types of food like spaghetti and meatballs, she fries some fajita meat, she also makes pork chops, steak, meats like that. Other than adding lots of seasoning, it's not too bad since she always tries to add a vegetable like broccoli or green beans to what she makes. We also eat a lot of white rice, so is that bad? And also thanks for the article.
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It would be better vary the meats, since it looks like all red meat (domesticated red meat has convincing evidence of increased risk of colon cancer, and its fat profile tends to be more saturated than other meats, which increases heart disease risk; in contrast, the omega-3 fats found in many kinds of fish are considered to be good for you). Brown whole grain rice is generally considered better for you than white rice.
 
Okay thanks so this is my shopping list so far:

Quaker Oatmeal
Turkey Breasts
Chicken Breasts
Brown Rice
Red Potatos
Romaine Lettuce
Broccoli
Asparagus
Bananas
Apples
Strawberries
Oranges
Greek Yogurt
Whole Wheat Pasta
Probably some type of fish

Is there anything else I should add or take away?

Also, should I eat lunch at school (About 1:30 pm) or just eat a small snack? I really don't like to eat at school since my Weight Training period is right after lunch, so I don't like having a full stomach while running or working out. Also, what should I drink for breakfast? Is there any juice at all that I should buy? I don't have much time in the morning so I can't really make juice...

And are supplements recommended at my age? I don't think they are, but I'm still curious as to what they do.
 
Make sure that the oatmeal and yogurt are plain (not flavored, since the flavored types are high in added sugar). Oatmeal does not have to be Quaker brand.

As far as breakfast drinks go, fruit juices tend to concentrate sugar while not having much or any of the fiber in the fruits. It is better in most cases to eat the whole fruits, and drink water for your thirst. Low sodium tomato or vegetable juices are ok to drink, though they should not be thought of as substitutes for eating whole vegetables. Milk (or variants like buttermilk or plain kefir) are fine also if you can handle the lactose and are not allergic to it.

Sports drinks may be desirable during and immediately after long workouts, but they should not be a normal menu item otherwise.

If you are cooking brown rice in a rice cooker that does not have a specific brown rice setting or instructions on how to cook brown rice in it, use 1.5 to 2 times the amount of water as you would with white rice.
 
Okay thanks for all the help. I'll be sure to follow all of your advice!
 
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