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So damned confused about nutrition! please help me understand
Posted by Steeve
have heard so many things about nutrition and eating. First, i know a few things. I know that since i want to gain strength and make consistent gains, i need to eat 6 spaced meals a day. I know i need to have a lot of protein - about 1.5 - 2 grams per lb of body weight. And i know that you need to take in 500 more calories per day than you burn at resting rate if you want to add a pound of muscle per week. BUT, i dont know the following:
1) How many carbs do you actually need to use all of the protein you take in? I know that carbs can make you fat, and i don't have a sky rocketing metabolism, so I would like to know the ratio of protein to carbs that is good for strength gains with gaining minimal fat.
2) How much cals do i REALLY need personally if these are my stats: 135 lb.
13% Body Fat
16 years old
I ask this because if you take in more than you actually need, it will just turn to fat!
3) Is cardio still good to do (say, 25 mins) every day to keep the metabolism high and fat off, or will that take away from your gains?
Here is my current eating habits (well.. what i had today)
Breakfast- 1/2 cup oatmeal in water, 4 egg whites, 1/2 cup fiber cereal, protein shake (26 g protein)
Snack - 1/2 cup peanuts, 1/2 cup cottage cheese, 1 peach, 1 piece low cal toast (40 cal)
Lunch - 1 can tuna, chicken sandwich (3.5 oz chicken), large banana.
Snack - 1/2 cup oatmeal (in water), 1/3 cup blueberries, sm. protein shake (18 g protein)
Dinner - Sandwich with ham and chicken, salad, Pickle.
Snack - Protein shake (30 grams), cottage cheese (1/2 cup), 1 piece toast.
Yeah, i tried to make it so i had carbs and protein with each meal, and i figured it out its about 50% carbs, 40% protein, and 10% fat. I lift hard mon, wed, friday and work different muscle groups each time, so i get a week of rest for each. I was thinking that this diet would help me gain as much muscle as possible without gaining as much fat. please tell me what you guys think and answer my questions!
also, if you tell me to eat more, and i begin to get fat, should i take a fat burner since my metabolism is shit? and if i do will it affect anything? like what would i take it with. Thanks to everyone in advance. i have been so damned confused about this for like ever. thanks a whole lot!
Posted by Bigboy
I'll help. If you want mass then beef and potatoes have to be the staple of your diet. Trust me when I want mass I increase my beef intake. I just put on 25 pounds in the last 2 months doing this. You are 16 though and it may be hard to put on mass since your metabolism is fast. I know. I was in your shoes. When I was 16 I was 6'0" and 140. Things change though when you hit your early 20's. Now at 6'1" I weigh 253 getting ready to shed back and slim down permanently to about 220. I love throwing around super heavy weights, but it's not worth all the injuries and joint stress.
Posted by BigPapa
Absolutly stick with the cardio. I do cardio everyday, and think its vital for a guy with a slow metabolism whether he's 16 or whatever age. Other then that, stick to the beef and potato's Eat clean and eat often.
Posted by Oldfart
I just wanted to say, for a 16yr. old, you have a pretty comprehensive diet. It looks like you understood what you put together. I commend you dude. Wouldn't hurt to take BigboyNastys' advice and add some meat & potatoes man. Ya gotta live.........You're 16. Enjoy the food.
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