View Full Version : Diet for a teen bodybuilder.
colossul
05-18-08, 7:26 pm
I'm 5'11 170 lbs at 10% (maybe less) body fat.
I'm tired of trying to find out the right ratios/grams and weighing shit out, couting calories etc etc. I just want to eat. I think i've just maintained for the past year and people tell me if i would just eat i would grow alot more. I train 5-6 days a week hard as i can but i'm not seeing much progress is size/strength. Should I just eat like a fuckin horse?
I'm 5'11 170 lbs at 10% (maybe less) body fat.
I'm tired of trying to find out the right ratios/grams and weighing shit out, couting calories etc etc. I just want to eat. I think i've just maintained for the past year and people tell me if i would just eat i would grow alot more. I train 5-6 days a week hard as i can but i'm not seeing much progress is size/strength. Should I just eat like a fuckin horse?
should you eat like a horse ? the answer is yes and no. try to get about 6 meals a day. if your on a bulk phase you can be more relaxed with your food intake. what i mean by relaxed is, you can have more carbs and fats than you would if your on a cut. make sure you get anywhere from 1.5 - 2.2 grams of protein for every pound you weigh. so if your 170 then aim for about 300 grams of protein a day.
growth also comes at night. you need plenty of sleep to grow. i always try for about 8-9 hours of sleep a night..
hope that helps
just eat alot of healtier food ex oatmeal eggs beef chicken and stay away from sweets. get 6 meals a day as said above
im 17 about 11% bf 185 and this is my diet roughly
1-4 eggs oatmeal
2-prot shake with oats fruit
3-2 sandwiches
4-potatoes or other carb, Fruit
5-prot shake
6-what ever my mom makes for dinner
You should post you diet...but i would shoot for 250 grams of protein and around 300 carbs(keep carbs there for 4 weeks then bump em up if you don't gain). I have had trouble gaining weight ever since i started lifting. you will probably need more junk food. i stayed around 8% bodyfat year round (had bod pod test and calipers results were the same) and I didn't gain much weight last year this time i was 183 pounds in the morning now i'm 198. i have lossened up my eating quite a bit...i used to be all chicken and brown rice all day ever day...and 10 egg whites 2 yolks(hiding from fat)...total switch this year. i eat wendy's like 3 times a week just the burgers (2 single cheese no mayo), and i get lean ground beef on the days i don't do this...my eggs are more 50/50 5whole 5 whites...it has made a hell of a differance and i'm still lean(10%) and 15 pounds heavier. don't be afraid to eat bro if you are training hard the fat and cholesterol will not have the same impact on you as a normal person, and will boost you test levels : ) ...but hopefully you can see that i eat clean or bodybuilding food but incorprate more "cheat" foods to provide the badly needed calories for growth...this was kinda long but i hope it helps. Peace bro
*I have a ridiculous metabolism, so this works for me. I would not recommend this to everyone but hardgainers might need to bump their fat intake and overall calories to grow*
Thetasteofink69
05-18-08, 9:28 pm
I'm in a similar situation as you bro.. I'm 6'0, 180lbs, 16 years old
And to be honest.. Just eat your life away.. Seriously.. I don't wanna give you crappy advice and say go eat whatever you want.. Keep it fairly clean.. Don't overload on junk food or something like that.. But for me, I always have to force myself to eat even more..
I'm never hungry but I'm never full either (It's weird...).. So I never really feel like doing it but I know I have to.. And if there's a week when I don't force myself to eat then I either don't gain that week or a lose weight.. So to be honest just eat bro.. Don't worry about body fat.. If you're gaining too much just cut back a little and it's not like you can't get rid of it later anyway
bro. patience is a virtue. in the end.. the counting calories, measuring ratios, weighing your food. that's whats gonna keep you a step ahead of the competition. Just figure your ratios and then base your diet around it. Just because you're on a bulk.. doesnt give you an excuse to go to a burger king and pig out. Sure you can do it once in a while but a bulk is about maximizing lean muscle gains. So how can you gain the optimal amounts if one of your macros are lacking? You see, if you just eat like a horse.. you could be undereating and you wouldnt even know it. on the other hand, if you figure out your macros and set a solid diet. you'd always be on the right track. JUST MY OPINION. please no one yell at me :]
bro. patience is a virtue. in the end.. the counting calories, measuring ratios, weighing your food. that's whats gonna keep you a step ahead of the competition. Just figure your ratios and then base your diet around it. Just because you're on a bulk.. doesnt give you an excuse to go to a burger king and pig out. Sure you can do it once in a while but a bulk is about maximizing lean muscle gains. So how can you gain the optimal amounts if one of your macros are lacking? You see, if you just eat like a horse.. you could be undereating and you wouldnt even know it. on the other hand, if you figure out your macros and set a solid diet. you'd always be on the right track. JUST MY OPINION. please no one yell at me :]
Why would we yell at you this is quality posting!! He really does need to figure out how much protein he gets and the carb intake just figure out those numbers and keep them consistent. Like i said berfore though if your metabolism is super fast something like taco bell, burger king, wendy's helps doing it 1-3 times a week. I know 2 nationaly level BB very well that eat this kinda stuff every day in the off season. Again this depends on the metabolism i know some guys that get fat off of 1 cup white rice so the approach doesn't work for everyone.
TheBassGuy
05-20-08, 11:26 pm
Why would we yell at you this is quality posting!! He really does need to figure out how much protein he gets and the carb intake just figure out those numbers and keep them consistent. Like i said berfore though if your metabolism is super fast something like taco bell, burger king, wendy's helps doing it 1-3 times a week. I know 2 nationaly level BB very well that eat this kinda stuff every day in the off season. Again this depends on the metabolism i know some guys that get fat off of 1 cup white rice so the approach doesn't work for everyone.
I loves me some burger king a couple times a week! If I get a little fat now I know I can just get rid of it later.
it's not like you can't get rid of it later anyway
Here is a nugget of wisdom I wanted to highlight. Take full advantage of your high testosterone levels while you are young. Build as much muscle and strength as you can, while you can. Worry about cutting the fat when you get over 15%. As long as you stay below that, you should be fine.
hardhit71
05-21-08, 8:39 am
the protein and carb intake is what will help you the most. i just turned 18 and i was having the same problem. i had to up my protein and carb intake majorly. on April 3, i weighed 204 lean. after a month on the increased carb and protein strategy, i weight myself May 5, still lean, i weighed 225. 21 pounds in 1 month is some pretty intense weight gain. the carbs can work magic.
i am in the same boat as some of you guys. i am 5'11", 180 pounds, 16 years old. i personally find it hard getting the protein i need. i know the majority of your intake should be from whole foods like chicken, beef, etc...but on days that is difficult, is relying on liquids for your protein source ok?
like if i have 5 protein shakes in a day, can that be an effective source of my protein?
i am in the same boat as some of you guys. i am 5'11", 180 pounds, 16 years old. i personally find it hard getting the protein i need. i know the majority of your intake should be from whole foods like chicken, beef, etc...but on days that is difficult, is relying on liquids for your protein source ok?
like if i have 5 protein shakes in a day, can that be an effective source of my protein?
all days are difficult bro...relying on shakes as a primary source for protein is not a good idea. Having a protein shake 2 times even 3 times a day along with good quality meals is much better. Like i said in an above post i used to hide in the bathroom to eat tuna and rice at school! Not busting your balls bro...i guess i should have asked if this happens a lot or like one day a week...if you do not freqently have to rely on just shakes (no more than 2 times a week) ok not great but better than nothing.