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noob diet help

culversguy

New member
I'm new here and i hoping that this is in the right place i was wondering what my diet should be like for bulking up (like broken up into meals if that makes any sense) i have been trying to on my own but it doesn't seem to be working out to well lol and if i get my diet in line hopefully ill see better results i workout every wed,fri,sun and do upper body workout those days do 10 min cardio before and after to get the blood flowing i take jack3d before and im in high school so it kind of limits when i can eat srry if this is in the wrong spot or if i gave to much info
 
the first thing you would want to do is find out how many grams of protein, carbs and fat you need. then divide that number into 6. the 6 signifies the amount of meals you need to eat.
 
for breakfast i eat 4-5 eggs toast and some sort of juice then for lunch since im in high school i usually get chicken wrap or chicken sald since everything else is either deep fried or so greasy its not really eatable for dinner i usually try to eat meaty things like meatloaf hamburgers that sort and where could i find out how much fat,protein,carbs i need
 
culversguy said:
for breakfast i eat 4-5 eggs toast and some sort of juice then for lunch since im in high school i usually get chicken wrap or chicken sald since everything else is either deep fried or so greasy its not really eatable for dinner i usually try to eat meaty things like meatloaf hamburgers that sort and where could i find out how much fat,protein,carbs i need
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Age?
is that your current weight and height?
also how active is your day e.g. football player, mostly seditary?
 
im 17 130lb and 5'' 9' since school started i sit around for 6 hr and have one hour of gym then running food at work for a couple hr and working out wed,fri,sun thats all the activity i do no time for sports
 
culversguy said:
im 17 130lb and 5'' 9' since school started i sit around for 6 hr and have one hour of gym then running food at work for a couple hr and working out wed,fri,sun thats all the activity i do no time for sports
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to gain weight you're going to have to be eating about 2700 cals everyday (ED). that number is not an exact science but it's close. here's what you do, eat 2700 ED for 2 weeks and see where you are after that. the thing of it is, you have to be consistant. you CAN NOT do it for 4 days a week and then not the other 3 and come back here saying "i'm not gaining weight, help". persistance is key. before you start eating though, you have to figure out your macro split, meaning, how much protein/carbs and fat you going to be eating. on lift days i suggest a 40/40/20 split those numbers are ratios. so 40% of your diet is going to be protein, 40% will be carbs and 20% will be fat (not sat or trans fat either but "clean fat" from things like nuts, avacodos, eggs, stuff like that, NOT chips, french fri's). go to fitday.com that is a great web-site to help you plan out the values of food. hope this helps
 
^^ Agree with suncloud read up on the bulking link and map out a training routine WITH LEGS not just upper body. Since you are in HS and it may be more difficult to count macros if your ever in doubt eat more! The only way for you to grow is to be in a positive caloric balance. Also consistency is key here, as another member posted. You should be eating more meals per day, I would suggest packing a protein bar in your backpack and eating between classes to fill the void or just get in extra calories.
 
A few boiled eggs will help out also.
Def. add some lower body workouts in there as your body will try to stay in proportion.
 
thanks for all the advice i use to do legs but i started getting pains in the knees so i cut it out it doesn't happen anymore so im going to add legs back in and bringing protein bars is a good idea any suggestions on brands and when i workout is there a time frame where i should eat certain things before or after it
 
Instead of drinking juice I would suggest throwing some milk in there. Milk is a fairly good source of protein and also a way to get some quick calories in. That's just my two cents.
 
culversguy said:
thanks for all the advice i use to do legs but i started getting pains in the knees so i cut it out it doesn't happen anymore so im going to add legs back in and bringing protein bars is a good idea any suggestions on brands and when i workout is there a time frame where i should eat certain things before or after it
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if you're getting knee pain, you may be using more weight than your joints can handle. if this happens, lower the weights and use slower reps, or just up the reps - for example 20 rep squats :) that should take away the joint pain - my knees do that when i do leg extensions with too much weight.
 
suncloud said:
if you're getting knee pain, you may be using more weight than your joints can handle. if this happens, lower the weights and use slower reps, or just up the reps - for example 20 rep squats :) that should take away the joint pain - my knees do that when i do leg extensions with too much weight.
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i was doing 410 leg press guess my joint couldn't do it lol and but the pain is totally gone and i tried leg press and such again and no problems :]
 
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