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2005/05/06, 07:19 PM
Basically, i'm 14 years old lookin to gain a little muscle and i've been struggling with frequent small meals with a high protein diet but i've come up with my own diet plan. I made it taking into account when i can eat (cuz i go 2 school)and what foods are available to me. I would really appreciate it if u could give me some feedback and tell me whether it is a good diet. I kinda came up with it on the spot and it is just the basics there will probably be a bit more variety of foods i eat, but this is the main diet i'm planning to adopt:
Breakfast (around 7:20am) - 2/3 eggs, a banana and fruit juice OR instant oatmeal (porridge)
Mid-morning snack (around 10:20am) - Some nuts/seeds or a fruit, seed and cereal food bar or something
Lunch (around 1:00pm)- can of tuna, or tuna and sweetcorn sandwiches
Afternoon snack (about 4:00pm- 4:30pm) - Cheese on toast, or quick omelette, or piece of chicken
Dinner (around 6:00pm or 7:00pm) - Mostly either rice and lentils (with potatoes and vegetables), rice and beans (w/potatoes n veg.), salmon on a bun with hot salsa type sauce and fried potatoes, or breadcrumbed fish, oven chips and peas, or chicken curry and rice....
Dessert (around 9:00pm) - some fruit (i.e mangoes, oranges, grapes or banana).
This is basically the best i think i can manage...do u think it is alright? is there anything else I need to add to it? Please tell me by monday, if possible as i am planning to try this new better diet then. thanks
p.s I workout 3 times a week, about a 1 hour each time - i work biceps n bak on mon, triceps and chest on wed, and leg and shoulders on fri, fitting in torso exercise and crunches as well.....is that ok, and can i do cardio on the days i am not working out? thanks
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2005/05/06, 07:22 PM
oh yeah btw i weigh 115 lbs if u needed 2 know...
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2005/05/07, 09:00 AM
ahhh noones replying!! please help
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2005/05/07, 10:29 AM
maybe skip the fruit for the dessert part.. have some cottage cheese or chocolate milk or something. the casein protein from either of these will be better for you, than the insulin spike you will get from the sugar in the fruit. you dont really need those carbs late at night, and they might just get stored
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2005/05/07, 10:35 AM
hmm but the carbs in the rice and the beans/lentils add up to make complete proteins...so isnt this alright?
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2005/05/07, 10:55 AM
ur diet looks alright.but u eat complex carbs at night, and these get broken down slower,and if u eat too many carbs in one sitting its mostly stored as fat..it's best to eat carbs after training, so most of isnt stored as fat, as the carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. I dont know much abotu all this, but hopefully it can help.
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2005/05/07, 11:02 AM
oh yeh btw i heard if u mix protein and carbs it minimizes the risk of carbs being stored as fat, so maybe it is ok to eat em at night
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