Specific Diet For 15 Year Old?
February 28th, 2010
Hi
I am 15 years old and I am looking to gain weight for the sports I play. My week consits of sports 7 days a week. What is a specific diet (breakfast, lunch, dinner) I could eat to gain weight?
Thanks in advance:)
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Tags: 4 Responses to “Specific Diet For 15 Year Old?”
Ok. I’m a ameature bodybuilder, nutritionist and personal trainer, so I know a thing or two about gaining weight. Here is the solution.
You said “Breakfast, lunch and dinner.” There is your problem right there. I and other competitive bodybuilders eat 6-10 times a day. We do this to A: gain weight in the off-season while keeping metabolism up B: Keep metabolism up during our pre-contest diet. I know it seems like a lot at first, but you have to build up to it and make healthy decisions.
Example: when you eat 1 hamburger, 1 coke, and a bag of chips, exchange it for this: 2 hamburgers, 1-2 bottles of water, and a 7 oz potato.
Since you are so young and obviosly aren’t holding too much weight, you CAN eat crap food like Mcdonalds and twinkies. This is OK seeing as how you are trying to gain weight. but your main focus is to UP your carbs, GOOD fats, and protein. Over-all your caloric intake during the day should shoot up. more towards 4000-8000 calories a day.
With this, make sure you are in the gym and doing your workouts. this is a key (besides nutrition) to building muscle.
Speaking of muscle, you should most def. start buying protein shakes and/or weight gainer shakes. this makes it a little easier to get those extra calories thoughout the day.
The most importan supplements to take is Protein, Branch Chain aMino Acids, glutamine, and creatine. (and of course your multi-vitamins.
EAT EAT EAT. Below I will give you my off season mass gaining diet. this is for me … i am a competitve bodybuilder, so of course this is very clean and isn’t for you, but use it as a guideline. change stuff around and add things as you will.
Meal 1: 2 cup oats
5 whole eggs and 5 egg whites
1 banana
Meal 2: 2 cup of rice
8 oz chicken breast
Cup of roasted nuts
Meal 3 1 cup fruit
80-100 grams of whey protein isolate
1 cup lowfat yogurt
Meal 4: 2 cup of rice
8 oz chicken breast
1 cup broccoli
Meal 5: 10 oz flank steak
Large potato
salad
Meal 6 (immediatly before bed): 1 cup oats
80-100 grams whey protein isolate
Drink 20 oz of water with each meal.
If wake up in the middle of the night drink another protein shake.
Supplements
10 grams of Glutamine as soon as you wake and post workout
1000mg vitamin c and 1000mg vitamin e with meal 1
“Animal Pack” after meals 1 and 5
If you have any specific questions, (i love questions) feel free to email me at NixLifter@yahoo.com. Good luck to you buddy, and let me know how it goes!
I would eat more proteins and less carbohydrates while trying to build muscle mass and weight. I would avoid over-the-counter or health store supplements and instead gain the nutrients you need from the food you eat. I had a very similar problem at 15. Through weight training and a high protein diet, I gained weight.
Well it depends on your weight, height, motabolism (i can’t spell) gender and how often you excercise. You already told us gender and how often.
Try going to a vitaim store or something like that. They usualy have something that will help.
Depends on your build, but if you want to play sports then eat a lot of protein. I mean a huge amount of protein and also carbs to give your body the energy to burn and the protein to build muscle. You also want to eat a fair amount of fruits and vegetables to keep your body healthy and regular.