Time to bulk up

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Matt Daniels

New Member
Well I was wondering if this diet seems good,these are my stats are

Age:16
Weight:140
Height:5',5"
Bodyfat Percentage:11.3%(could have changed,but only by 0.? nothing big,could also have gone down)
Bodytype:Endomorphic/Mesomorphic(more endo then meso)
Training type:HST
Maitenance Calories:1750(maybe I have yet to clarify this)

The diet is from the ALRI site
http://www.alrindustries.com/diet_smteens_meal3.htm

I will have minor changes to it such as skim milk instead of 1% and will have 1% cottage cheese instead of the regular fat free version.Also for the last snack I intend to have protein inriched(only wheat protein though,but w.e)pasta with the milk due to the fact that,I really don't have the money to be using that much protein powder all the time(I pay for all my own stuff
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).Now it says instead of the PWO shake on workout days I can have a p.b sandwich although I'll probably have some type of lean protein source with some carbs because pb sandwichs aren't exactly whey protein. If you guys think I should change anything then go for it.I'm open to hear any suggestions,thanks for your time
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I don't think you will be growing on that. You are young, your test levels and growth hormone levels are unbelievably (and unfairly to us old guys) high right now.

Take full advantage of that. Lift hard, follow the program, and eat very well.

Calories based on the stats you gave should probably be more like 2240-2800. Start at the low end and work your way up if you aren't gaining the way you would like.
If you get it right, you can gain like an old guy on steroids - and do it naturally.

Cal: 2240-2800
Protein: 30-35% of your caloric intake.
Carbs: 45-50% of your caloric intake.
Fat: 20% of your caloric intake.

P-168g (30%)
C-280g (50%)
F-50g (20%)

If this doesn't work, do the math and increase calories and macronutrients proportionally until you start gaining muscle and not fat.

I've actually lowered my body fat percentage while adding 30 pounds over recent months and I'm really, really old (37) so you CAN do this if you get the food right.

It doesn't have to be expensive food. Chicken thighs with the skin removed and fat trimmed are as good as chicken breasts, cheap protein from Wal-Mart at $11.00/tub works as well for me as the expensive stuff (giving you 3 of your 6 daily meals very cheaply if you use skim milk and add a banana to it). A serving of ground chuck with the fat drained away while cooking is just as good for protein and to bring the fat intake up just enough to control your digestion and allow it to be slow enough to keep the food in long enough to absorb the nutrients.

My daily food looks like this (my requirements are a bit higher than yours though)

3 shakes (skim milk, whey, banana).
Dextrose Koolaid (35 grams of carbs - the same as in a gatoraid, but cheaper)
2 chicken (either 2 breasts or 4 thighs), canned beans, canned corn meals.
1 beef (either rib eye or ground chuck) and baked potato meal.
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Water to drink - all damn day long.
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Another hint is to time your food - lots of protien and carbs before and after workouts. That's the reason for the shakes. One pre. One immediately post+dextrose koolaid. One 1 hour post. This creates a hyperinsulin state and insulin is the most anabolic hormone in the body - better than test and you can make all you need. The shakes are very low fat and fat intake along with an insulin spike are very bad (they make you fat when together, muscular when not together).

This is what has worked for me. Hang in there and find what works for you. Perhaps this can guide you in the right directon.

Good luck with this, it's good to see a young person working on the body now instead of waiting until old, fat, diabetic, and with heart disease before deciding to make a change for the better.
 
lol I love how all the diseases you just listed are ones that run in my family lol...weird...anyways yah.GOTTA GET BIG  
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  lol.My goal is to be 160-170 by february and im going to try an take some good supplements an eat like mad,that diet should work for me for now..its in the range of calories you said.Also if you look,the post workout shake he recommends has next to no carbs which is why when I saw it I was like...wtf...anyone know why this might be?
 
Probably because in the example theyve used they're training at the end of the day & thinking along the lines of not having carbs before you go to bed as your not going to be active so they think it'll automatically turn to fat and the world will end.

All the good basic information on diet and worthwhile supplements is in articles on this site and the faq section 
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I get the lowest net carb postworkout protein I can find. Then add my carbs to it. That way I control what I'm getting and know there is no sucrose or HFCS in it.

When cutting and I get to the short, super strict part, I just use it without the extra carbs...but that's another discussion for another time.
 
Matt: I am bulking too. Thought I'd let you know that I am now drinking 5/6 pints of whole milk a day.  
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 If I don't, I have a devil of a job to gain any weight. I just can't eat any more than I am already. I eat pretty clean which makes it tougher to get all the cals I need - mainly eggs, chicken, tuna, cottage cheese, some steak, lots of fruit and veg, bread, cereals, nuts, good oils. I very rarely eat deserts, sweet stuff or other junk.

As vagrant said, just get some cheap whey powder. Forget all the fancy schmancy stuff with all the extras added. For my PreWO drink I have some blended fresh orange juice, whey powder, creatine and a bit of water. It's not too bad at all. For my PostWO shake I have a pint of whole milk, a banana or two and three large scoops of whey powder. It's delicious.

You need to really try to get an accurate idea of your daily calorie requirements and then add 500-1000 calories to that. Try 500 extra initially and see how that goes. If you still don't gain on that, boost it up.

It's often not easy to eat as much as you need to. This morning I really didn't want to have breakfast but I made myself have it. Initially, you will feel like you are eating all the time. It does get easier though as your body gets used to taking in more food.
 
Well that diet should be fine in the meantime because I'm on two supplements now known as X-Factor and Activate,both of which are safe for teens.They should allow me the extra calories but I'm going to need to keep an eye on my bf%,I don't really want to get over 16% so thats why I'm gonna keep everything clean for the most part,and that ALRI diet is pretty clean to me so it should work well.I'll start a log if you guys want,an track my progress here so we can get a good idea of how effective hst really is
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,even though you guys already know lol.
 
No, it's nothing to do with health, what Tot is saying is that whatever way you get your calories (clean or dirty), if you are bulking, some of them will, no doubt, be stored as fat. It's how your body works. You can try to minimise it but that might reduce the amount of lean mass gain too. It is not easy to get exactly right as there are so many variables to play with. Better to consume a few calories too many and keep an eye on bf levels.

There's a ton of information on this forum about bulking so check it out.
 
Alrighty i'll try an read up on some,with the food I have an such that diet will probably be a bit lower in calories say..maybe by 100 calories...would that be good for me to use
 
The actual diet doesn't matter that much as long as you make sure you are getting enough protein and enough calories overall. For someone your size, I would shoot for 2500 - 2800 calories a day, with at least 150 grams of protein in there. If you can just make sure you are getting that much, you should grow just fine. If following that diet plan will allow you to meet those requirements easily, then great. But if it would be easier for you to just focus on total calories and total protein, then that is fine too.
Basically, you just need to figure out what is doable for you and do that. As long as you are consuming enough calories and protein, you will grow nicely, but if you don't get enough, then obivously your results won't be so great.

Good luck. It's cool that you are getting serious about this stuff at such an early age. That will give you a nice headstart compared to some of us others who started later on.
 
I'm very appreciative for everyone that came in to say something,and now that I know that the diet is good I will do all in my abilitys to become the best I can be with your guys help,and the help of HST I hope to soon become one of the biggest in my school
 
Matt, that's great. Remember, we all get set backs from time to time but the important thing is not to lose sight of your goals or to let them blur your focus too much. Keep setting goals (short term and long term) and be consistent with your training. With HST and with all the help you have here, you should do really well.
 
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