diet for bulking up at 15

[steven14791]

hey, this is first time here, anyway iv started weights and today is first day im also starting eating 6 or 7 meals a day, im not fat i mean i only weigh bout 130 and am 5'11, after the first day here is meals please feel free to tel me what to change:

9.00AM - Bowl of Cornflakes, 2 slices brown toast and 1 cup milk

11.00AM - Chicken flavoured rice, apple, orange, 2 cups milk

12 -1 workout

1.00PM - Chicken and salad sandwich. apple, glass of milk

3.00PM- 2 slices brown toast, slice cheese, orange, glass milk

5.00PM- Fish, boiled potatoes, veg, glass milk

7.00pm- same a 3.00PM

9.00PM- Same as first meal

[Boss Man]

9.00AM - Bowl of Cornflakes, 2 slices brown toast and 1 cup milk (change Bread for wholegrain).

11.00AM - Chicken flavoured rice, apple, orange, 2 cups milk, (Eat one Fruit source only, have it before the other food, and don't bother with the Milk)

12 -1 workout

1.00PM - Chicken and salad sandwich. apple, glass of milk, (Eat the fruit before the other food and skip the milk)

3.00PM- 2 slices brown toast, slice cheese, orange, glass milk, (change Bread for Wholegrain skip orange and have Milk, as you'll get enough Carbs from the Wholegrain bread, and the Milk anyway)

5.00PM- Fish, boiled potatoes, veg, glass milk, (skip Milk).

7.00pm- same a 3.00PM

9.00PM- Same as first meal

This revised plan just involves tweaking some Carbs, and cutting a lot of Milk out, and adding more Water. Drink Water where you have been advised to cut Milk. If you need additional Calcium you don't get from the milk, add things like Egg Whites, Almonds Soybeans etc etc to your diet, but don't drink Milk like it's going out of style. It's probably better to vary Calcium sources.

[steven14791]

ok thanks, is wholegrain like cereal?

[zerosktrkd]

no its the type of bread oroweat type of stuff(if u live in the states)

[steven14791]

oh i live in the UK, is there anything over here that can be the same?

[zerosktrkd]

i dunno im pretty sure there should be next time u go to the grocery store aks or look for brad that says multigrain or 13 grain or something like that

[steven14791]

thanks ill look for multigrain, will that be high in carbs or protein?

[zerosktrkd]

the kind that i buy does im assuming that most do

[steven14791]

ok, how long would you say i should follow this before i notice a difference in body becoming bigger? iv made a journal so i know what im eating and what i can change.

[steven14791]

also do you think im getting enough protein in this diet?

[swanso5]

9.00AM - Bowl of Cornflakes, 2 slices brown toast and 1 cup milk...have breaky as soon as you get up and add 1 peice of fruit eating it first

11.00AM - Chicken flavoured rice, apple, orange, 2 cups milk...take 1 peice of fruit from here for meal 1...have fruit first here also...water is better than milk

12 -1 workout...straight after your workout have a protein shake

1.00PM - Chicken and salad sandwich. apple, glass of milk...apple first...water over milk

3.00PM- 2 slices brown toast, slice cheese, orange, glass milk...take out fruit...add solid protein source...water over milk...add veg

5.00PM- Fish, boiled potatoes, veg, glass milk...go easy on the spuds and even better add them to 3:00 meal

7.00pm- same a 3.00PM...solid protwein source and veg/salad...water

9.00PM- Same as first meal...solid priotein source only...water

[Boss Man]

9.00AM - Bowl of Cornflakes, 2 slices brown toast and 1 cup milk...have breaky as soon as you get up and add 1 peice of fruit eating it first

I'd have to politely disagree. Whilst he will get a good Bloodsugar spike, first things from his Bread Carbs and Cereal Carbs, to add Fruit may potentailly yield too high a , and too high a spike, especially as the piece of Fruit could have a differing effect and Carb levels, if it is for example a large Banana, an Apple, an Orange etc etc.

He's looking at an approximate GI for his meal, of around 62, and a Carb intake of approximately 62, so deopending on his fruit choice, he'll end up with an increased of between 45-60% approx.

Bearing in mind is considered high at 20+

Even with lowered Bloodsugar, I don't think he should get a spike that high first thing. Plus to prevent fruit putrifaction in the Gut, he'd need to eat the fruit 15-30 minutes before the rest of his food. It makes things too complicated, on top of the potentially high Bloodsugar spike.

I don't know what constitutes an optimal early morning spike, but I would say 45-60% is a bit too much, and as he's already having a lot of useful Carbs, especially the moderate ones from Cornflakes, it's easier to keep the piece of fruit, and timing complications with it out of the equation. Sure Fruit later on perhaps, but I just don't think it's worth it for him to do it that way first thing.

Plus if he's supposedly got to have his "5 a day", he's eating 6 meals, so he can afford not to have that piece of Fruit, if he then chooses to have fruit / Veg with meals in the other 5, which he could do with his last meal anyway, even if he only ate some Grapes or Strawberries say, as a bit of Carb last thing shouldn't give him a problem sleeping.

Occasionally for some, but not for most.

Like I said though just politely disagreeing .

[swanso5]

i missed the bread..take out the bread and replace with fruit

[steven14791]

ok well becasue im diabetic i cant really buy any suitable shakes over here to help me or none that iv looked at so basically iv just got to do it with food and weights

Also iv just bought some wholegrain allbran cereal and wholegrain seedery brown bread, plus do you think i could add some nuts in somewhere?

[Boss Man]

You could, but I'd watch for the calories. They still contain Fats at 9 calories per gram.

Also watch out for some like Cashews, they have a GI rating, so limit them to avoid increasing Bloodsugar Spike with carbs, or switch to others like Almonds, Walnuts, Hazelnuts etc etc.