Great article. The point regarding partying is a mistake many teen athletes make.
THE YOUNG ATHLETE THREAD
Hi guys, I'm trying to work on my diet as well as getting some more size on. I've already been working out seriously for about 1.5 years. Right now, I'm just doing the West Side for Skinny Bastards and its been working pretty well. My diet just normally consists of a protein shake for breakfast a huge sandwich for lunch, a protein shake pre and post workout, and rice and some kind of meat for dinner.
My stats:
Age-15
Height-5,7
Body Fat-15%?
Bench-185x5
Squat-245x3 ATG
Deadlift-315
Chinups-45x6
Dips-105x4
Supplements I'm taking: Nature's best Fish Oil, NOW Beta-Alanine, ON micronized creatine, IDS Smart Gainer, ON Casein and
My stats:
Age-15
Height-5,7
Body Fat-15%?
Bench-185x5
Squat-245x3 ATG
Deadlift-315
Chinups-45x6
Dips-105x4
Supplements I'm taking: Nature's best Fish Oil, NOW Beta-Alanine, ON micronized creatine, IDS Smart Gainer, ON Casein and
As hard as this might sound, it sounds like you're not eating enough. At your age, you need A LOT of clean food to grow. Also, patience is a blessing. How much progress have you made in 1.5 years?
Tweak your diet like this-
Breakfast-
Omelet w/ 4 whites & 2 whole eggs
1 cup Oatmeal
Snack-
Shake
Lunch-
Meat, potatoes, rice, etc.
Pre-workout shake
Post-workout shake
Dinner-
Same as lunch
Pre bed-time
ON Casein protein shake
Tweak your diet like this-
Breakfast-
Omelet w/ 4 whites & 2 whole eggs
1 cup Oatmeal
Snack-
Shake
Lunch-
Meat, potatoes, rice, etc.
Pre-workout shake
Post-workout shake
Dinner-
Same as lunch
Pre bed-time
ON Casein protein shake
ON/ABB Athlete
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
www.optimumnutrition.com
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www.premierfitnessrockford.com
Bosoxballa703-
A similar diet like above would suit you and your goals. Could you post how you have been eating?
A similar diet like above would suit you and your goals. Could you post how you have been eating?
ON/ABB Athlete
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
Danny---
Generally i will wake up and do 30-60 minutes of cardio on an empty stomach then I will have 30 grams of pro-complex right after. after that heres what i try to keep it looking like:
7:15 - cardio.
8-8:15 Shake.
9:30- Fruit smoothie or omelette.
12:00- salmon and brown rice.
2:30- Nitro Core 24 shake.
5:00- Chicken and greens (green beans or spinach)
8:30 or 9:00 Casein Shake
* I try to get in 200-300 grams of protein a day. Also I take in between 1 and 1.5 gallons of water a day.
** On days i lift the diet stays the same except I have a whey shake at 2:00 then go lift with a Pro Complex shake after with My chicken meal at 5:30 instead of 5.Any suggestions that you have I am all ears. Thanks
Generally i will wake up and do 30-60 minutes of cardio on an empty stomach then I will have 30 grams of pro-complex right after. after that heres what i try to keep it looking like:
7:15 - cardio.
8-8:15 Shake.
9:30- Fruit smoothie or omelette.
12:00- salmon and brown rice.
2:30- Nitro Core 24 shake.
5:00- Chicken and greens (green beans or spinach)
8:30 or 9:00 Casein Shake
* I try to get in 200-300 grams of protein a day. Also I take in between 1 and 1.5 gallons of water a day.
** On days i lift the diet stays the same except I have a whey shake at 2:00 then go lift with a Pro Complex shake after with My chicken meal at 5:30 instead of 5.Any suggestions that you have I am all ears. Thanks
As of right now I am actually training a few young teens for different things. I must say that thier determination and desire is as strong as ever. I'm training one kid right now who is only 17 and never worked out a day in his life. He has shown great improvements in the short time he's been in the gym. I like it because he has that attitude where he comes ready to work out and learn something new. Another kid I am training is getting ready for MMA. Now, we all know that MMA is not something you just jump right into. You need to be conditioned, healthy, and endurenced. So far this young guy has put significant weight on, improved his cardio training and most of all, his intensity is through the roof. He is pushing more and more weight, going longer and longer, pushing himself harder and harder. It is great to watch these kids work towards a goal and have such a focus.
Glen Pacyna
www.optimumnutrition.com
www.abbperformance.com
www.glenpacyna.com
www.optimumnutrition.com
www.abbperformance.com
www.glenpacyna.com
Bosoxballa703- Your diet really looks pretty clean. My only advice is get a more carb dense item in you post-training like ON's 2:1:1 Recovery. You need those fast acting carbs, especially when you finish in the gym. Just wondering however, what's your goal? Mass or keeping lean?
Glen- Glad you chimed in on here. Please feel free to post as often as you can!
Glen- Glad you chimed in on here. Please feel free to post as often as you can!
ON/ABB Athlete
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
If any one is looking for input on 2:1:1 Recovery Im happy to share with you guys. I love it. I highly reccomend it for quality muscle gain. I use half a ABB Carbo-Force with 2 scoops of vanilla 2:1:1 Recovery. I use it myself, and I have a couple of my clients on it. I add the 50g of carbs from Carbo-Force and another 70 from the 2:1:1 and I get my 35g of post work out protein in. The waxymaize in th 2:1:1 allows this formula to enter the muscle rapidly for total glycogen replenishment which is what your bodt lacks after you beat it down during a work out. If your looking to stay lean I'd say get a straight waxymaize product like Glycomaize. I just got turned on to it and its helped me stay full during my training. If you need further input feel free to contact Danny or myself. If not us, any of the great people on here are more than happy to chime in.
Glen Pacyna
www.optimumnutrition.com
www.abbperformance.com
www.glenpacyna.com
www.optimumnutrition.com
www.abbperformance.com
www.glenpacyna.com
Danny I'm actually trying to drop about 30 pounds or so. Should I be doing anything different?
Also should i take the 2:1:1 shake and still have a meal at 5:30?
Also should i take the 2:1:1 shake and still have a meal at 5:30?
Danny, i was thinking of starting a Keto diet on monday, i thought it would facilitate faster fat loss and would be easier to accommodate to the college lifestyle, what are your thoughts? i'm trying to cut bodyfat and at least maintain muscle
"The plates on each side of the bar...they keep us stable, like bookends...this our life, and another chapter is about to unfold"
Hill let me know if you start that and how it turns out. I was looking at starting one and wanted some input from people that have done one before.
Will do, i've built up to about 240, mostly muscle, arms have gotten bigger, chest, legs etc, now i want to cut around them and my goal is to have it done by my 21st bday, dec 27th
"The plates on each side of the bar...they keep us stable, like bookends...this our life, and another chapter is about to unfold"
the first 2 weeks of a Keto are the most difficult because the body is adapting to burning fats for fuel instead of carbs. once those 2 weeks are up, you may start to notice than you have a lot more energy during your workouts and you may feel stronger. if done correctly, a Keto will help you build muscle and burn fat simultaneously. dont consume ridiculous amounts of any kinds of fats however. you still need to stay away from Trans fats as those will ruin your physique quickly. keeping the intake of healthy fats high would be your best bet. look at every single food label and make sure to limit the carbs as much as possible. this will help the transition phase from using carbs for fuel to fats qicker as well. every 6th or 7th day, is your carb loading day. during this period, keep the carbs high, and the protein medium/low and eliminate as much fat as possible.
i would recommend using a good fiber supplement however as the lack of fiber in the diet may cause some problems.
i would recommend using a good fiber supplement however as the lack of fiber in the diet may cause some problems.
ISSA - CPT
so try and get fats from the typical good sources, nuts, omega 3's etc..
"The plates on each side of the bar...they keep us stable, like bookends...this our life, and another chapter is about to unfold"
bosoxballa703- Yes I would. I have a meal within 30 minutes of finishing my 2:1:1 shake. My only concern would be to make sure your carb intake is proper to aid with fat loss (meaning whole grain items). It sounds like you're well on your way however.
Hillc11- I think the Keto diet like anything, has it's plusses and minuses. I feel that you need to be fairly lean already to optimally let fats burn for energy. High fat diets can have many negative health effects as well which people need to take into count.
In a nutshell, you have carbs, fat, and protein. If you cut or limit any one of them, you WILL lose weight. This doesn't mean you will keep it off or if it will be the safest for your body. Fat is not a more efficient energy source than carbs, it is only a more concentrated source. There's a million ways to diet out there and the fact of the matter is, there isn't a superior answer. We know how the body works yet people are constantly trying to find "shortcuts" to further weight loss. I've found the best luck to be with proper diet and consistent training.
Hillc11- I think the Keto diet like anything, has it's plusses and minuses. I feel that you need to be fairly lean already to optimally let fats burn for energy. High fat diets can have many negative health effects as well which people need to take into count.
In a nutshell, you have carbs, fat, and protein. If you cut or limit any one of them, you WILL lose weight. This doesn't mean you will keep it off or if it will be the safest for your body. Fat is not a more efficient energy source than carbs, it is only a more concentrated source. There's a million ways to diet out there and the fact of the matter is, there isn't a superior answer. We know how the body works yet people are constantly trying to find "shortcuts" to further weight loss. I've found the best luck to be with proper diet and consistent training.
ON/ABB Athlete
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
The other thing is remember to take everything you read with a grain of salt, especially when it comes to opinions. You're going to hear a lot of things like "this diet is the best" or "if works for so and so, it will work for everyone." The fact of the matter is that you always hear about the few success stories but you might never hear about all the people who tried something and it didn't work. Higher fat diets (Atkins, Keto, Palumbo) have gotten a lot of attention recently, but it's really nothing new. It's a theory, backed by differing opinions.
ON/ABB Athlete
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
Very good points Danny, I'll definitely do some serious thinking before starting anything.
"The plates on each side of the bar...they keep us stable, like bookends...this our life, and another chapter is about to unfold"
im not that young but i thought ide chime in
first of all great thread
second even when im on the lowest of the lowest low carb diets i could never go with out carbs at b-fast and post workout
first of all great thread
second even when im on the lowest of the lowest low carb diets i could never go with out carbs at b-fast and post workout
these are just my opinions i dont claim to know everything but i know a lot.
Danny, do you think the diet you posted would work for me? 240lbs trying just to cut fat, i know it would probably need some tweaking
"The plates on each side of the bar...they keep us stable, like bookends...this our life, and another chapter is about to unfold"
Yes I do. It's pretty generic and with some slight tweaking, you should be good. I follow a similar routine in my eating habits. The biggest thing for you is make sure to cycle those carbs. Eat them when you will fuel off of them.
Thanks for post Vic. Glad you chimed in!
Thanks for post Vic. Glad you chimed in!
ON/ABB Athlete
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
