What would be a good bodybuilding diet for me?

[victorbron5]

Hey, im 17 and looking to find a good diet to help me gain muscle mass but little fat while doing so for football next year as of now. I weigh about 180 lbs and my height is 6' 2" we lift for an hour (circut lifts most of the time)and then run for an hour. we go 4 dys a week from 5pm to 7pm sometimes 730. i dont really know how to schedule my food into that i use protein and casein. can someone help me get a good timing schedule for me on how and when to eat and take the supplements? the reason i dont want to gain to much fat is because id like to start bodybuilding after football and stay lean after football.

 

[jswain34]

Read some threads, look around the site at other peoples questions and responses. You should get a few of your answers.after you do that come back and I'm sure some people will come in and help you out.

 

[rsnake21]

At 17 just eat everything in sight man. Especially playing football and lifting like you do. Put the mass on now you'll thank me later lol.

 

[benmayro]

Check out my log, it goes through my progression for senior year of football.. i can email you my workout if you want.. i have made great gains.. i hope i can help you too.. pm or post on my log whenever you have a question...

with food, eat everything and eat alot of it.. eat every two hours, throw in some protein shakes... and eat some more

 

[davidzallen24]

First off, Bodybuilding the website can help you greatly with this.
However, these are the basics of basics.
And as a kid who trains intensely, you should not have a problem with fat, as long as you eat (somewhat) clean

Basics:
protein = 1.5 * Bodyweight (in grams) 180 *1.5 = 270! Protein stays at constant
Carbs: 250-300 grams on workout days, 150-250, on off-days. (UNLESS YOU WANT TO GET BIGGER) Bigger = 350 on workout days, 200-300 off
Whole Grains no enriched or refined carbs
Fat: Bodyweight/2 (grams) for you 70-90 grams a day (UNLESS YOU WANT TO GET BIGGER) bigger = 90-100
Good sources: UNSATURATED IS BEST: Avocado, nuts, meat, chicken, peanut butter.
Casien = Taken at night
Fast acting whey protein = right after a workout.
Have fun and search for yourself, this is the best self-help business in the world.