Here you go dood. I posted this on another thread, but i recommend that you cut about a quarter of the meats and carbs from it, even up to half of the carbs. Stay away from the PH, you are too young! You don't want to put your body through that just yet. You can adjust this diet any way you want to fit your needs, i know that you are fairly light right now, and you may have to work your way up to this specific diet once you put on some mass. But best of luck!
Meal 1: 3 egg whites and 1 whole egg, 2 pc WW Bread, 16oz FF Milk w/ 1 scoop protein, 1 tbsp Coconut oil
Meal 2: 6 oz chicken breast, 1 cup brown rice, 1 cup green veggies, 1 cup FF yogurt
Meal 3:8-10 oz lean meat, 1/2 cup brown rice, 1 cup green veggies, 12 oz FF milk
Meal 4: (Pre-Workout) 2 tbsp Red Fat Peanut Butter, 1 scoop protein in water, 2 pc WW Bread
Meal 5: (Post-Workout) 2 scoops of Protein in 10 oz FF Milk, 1 cup Brown Rice, 1 cup green veggies
Meal 6: 12 oz lean meat, 1 cup FF cottage cheese, 1 cup green veggies, 2 pc WW bread, 12 oz FF Milk
Meal 7: 1.5 scoops Casein in 8 oz FF Milk, 1 tbsp Coconut Oil, 1/2 cup rice or a piece of WW bread
I was taking Dicreatine Malate, BCAA's (intra-workout), Fish and Flax oil, also an NO product. You may also want to take some Peppermint Extract for the bloating, and i think i have heard that it helps your body to be able to process all of the extra protein.
Just lift hard, eat hard, and DEDICATE YOURSELF!!! This diet is hard enough to follow and you don't want to add the stress of Roids or PH, cycle support, and PCT right now. Just wait a few more years and see if you still want to go through that.
And you DEFINITELY NEED TO BRING SERIOUS VIOLENCE UPON YOUR LEGS!!!!!!!!!!!!!!