Having a sound diet is the biggest foundation you can lay in terms of muscle growth. Unless you get in the minimum daily intake of protein and carbs, you will just be spinning your wheels in the proverbial mud. However, it is easier said than done when you're in your teens.
Most of the teens on this board still live with their folks and for a while, have little control over their diet due to having their meals cooked for them and/or eating what the school canteen throws at them.
High Protien Diet
If you do have the opportunity to select and cook your own meals, you have an added bonus of being able to find extra protein/carb sources. If not, then no worries, its all about careful selection of food... eat what you can, when you can. Resist the urge to pick up anything that's deep fried or anything that comes with loads of fatty dressings.
The body needs/requires a healthy influx of protein and carbs in order to provide a suitable environment in order to repair/grow muscle. The minimum requirements per day that you will hear are:
Protein: 1g of protein per 1lb of bodyweight
example: if you weigh 200lbs, you will need a minimum of 200g of protein.
Carbs: This is debatable but I recommend 2g of carbs per 1lb of bodyweight.
Example: If you weigh 200lbs, you will require 400g of carbs
This is the minimum requirements, it is not a bulking diet or a cutting diet.If you wondering what a bulking diet or cutting diet are:
Bulking: High carbs, high protein...this is when you are trying to put on a lot of body mass over a set period of time. You will gain a lot of muscle mass from this type of diet as the body has a surplus of protein/carbs in order to grow new muscle tissue. However, the body tends to store more fat on this diet because of the added surplus so expect to gain a few inches on your waist and lose muscle definition.
Cutting: High protein, low carbs...this is when you want to shed lose some weight and shed the body fat %. The carbs need to be slowly reduced to a point where you're burning more energy via cardio/training than you're actually taking in. The protein needs to be kept high so that you do not lose muscle mass, but can be expected due to the reduction of calories. Muscle definition will increase and will give you a more 'lean look' in regards to the 'round and smooth' look when your bulking.
It is important that you keep your body hydrated; the average bodybuilder/lifter requires 3litres of water a day. This keeps the body's organs humming nicely, flushes toxins and impurities out of the system and replenishes water lost through sweat during training. Don't substitute water for soda or alcohol!
Eat your greens (as much as some hate them) and try to cut down on the amount of processed food you eat. Simple carbs and sugars are not the way to go in terms of bodybuilding nutrition as they provide little towards muscle growth but a lot towards fat storage.
Black Friday Slim-Fast 3-2-1 Plan, High Protein Shake Mix, Creamy Chocolate, 12.83oz Canisters (Pack of 3) 2011 Deals
Nov 28, 2011 13:34:36
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Black Friday Slim-Fast 3-2-1 Plan, High Protein Shake Mix, Creamy Chocolate, 12.83oz Canisters (Pack of 3) Feature
- Pack of 3, 14-serving canisters of Slimfast 3 2 1 Plan Shake Mix
- 200 calories in each 8-fluid ounce serving
- Up to 4 hours of hunger control with 10 grams of protein and 4 grams of fiber per serving
- One-Third of your recommended intake for most essential vitamins and minerals
- For use as part of the Slim-Fast 3-2-1 Plan ?
Black Friday Slim-Fast 3-2-1 Plan, High Protein Shake Mix, Creamy Chocolate, 12.83oz Canisters (Pack of 3) Overview
At 200 calories, Slim·Fast Shake Mixes give you about one-third of your recommended daily intake for most essential vitamins and minerals. Want an extra boost of protein? No worries, Slim·Fast has shakes to match! And shakes are great meal replacement picks in the Slim·Fast 3·2·1 Plan. Whip up a fresh, delicious shake any time, anywhere with any of our six satisfying Slim·Fast Shake Mixes.Slim-Fast 3-2-1 Plan: Want to slim down for a special occasion, and don't have time to waste? The SlimFast 3-2-1 Plan gives you quick results*--done right. Plus, it's flexible, so you can get the structure you want with the variety you crave. Just follow the plan: pick three nourishing snacks a day, choose two SlimFast shakes or meal bars, and enjoy one (500-calorie) balanced meal per day.
* Losing more than 2 pounds per week is not recommended. Follow the Slim·Fast® 3•2•1 Plan and include regular exercise.
 | Pick Three Snacks A Day: SlimFast 100-calorie snack bars, nuts, fruits and/or veggies. Snacking can be a good thing! In fact, it's an important part of the SlimFast 321 Plan. It keeps your metabolism going and gives you the energy you need to help get through the day. | ||
 | Choose two SlimFast shakes or meal bars. Giving breakfast a break, leaving lunch behind, or taking a break from dinner is easier when you replace a meal with your choice of SlimFast shakes and meal bars in a range of delicious flavors. | ||
 | Enjoy one 500-calorie balanced meal per day. As a general guide, fill 1/2 of your plate with veggies, 1/4 with lean protein (such as chicken or turkey without the skin, fish or lean beef) and 1/4 with starch (preferably whole grain). |
| Alis Tips: |
| Ali Auerbach, M.S., R.D., our SlimFast Registered Dietitian, is a nutrition and weight loss expert. She's here to help SlimFast members like you lose weight the healthy way. Here are 5 tips to help you stay on track: |
| 1. Stick to it Follow your SlimFast 321 Plan. How much you eat and what you eat play a large factor in your weight loss. |
| 2. Get active Add physical activity into your daily routine. Take the stairs instead of the elevator or go on a walk. |
| 3. Add Water Drinking more water can help you feel better and reduce hunger. Try to drink at least eight 8-ounce glasses a day. Its good for you, and good for your weight-loss plan. |
| 4. Keep a food diary When you write down everything you eat, you can make a conscious connection of whether you use food to respond to stress or other situations in your life. |
| 5. Reality check Not everybody is designed to be a size 2-thankfully! Consider your genetic make-up and history before you start focusing on a number. |
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