Complete Eating Schedule

[true2blue9]

Ok I eat terrible. I need to start eating some new foods becuase I would like to get some muscle. And I know to get the muscle I want, I need to have a balanced eating schedule. So as of now (seriously) all I eat is cheese pizza and chicken nuggets/tenders. Other then a few other things like pancakes once or twice a week and I only eat sweets on fridays, which I still barely eat any, thats all I eat. So I really have no clue on what to eat. So if someone could please make a schedule of exactly what to eat for at least a week that would be great. I am starting to do the Max OT training if that helps. I am a male, 14 years old, 5' 11", weigh 130. If that helps any. O and if you could try to not enclude any of those supplements. I know they're a great source of protein but they are just a little expensive.

Thnx

[.V.]

Just to gain muscle - no weight problem?

It's easy. Choose a good source of Protein, carbohydrate, and natural healthy fat (not hydrogenated or trans fats) with every meal. Eat 4-6 times each day. Include green veggies with every meal. More sugary or starchy foods in the first hour after you lift weights. This is where your fruits and more starchy foods like rice go with your protien source.

Good choices throughout the day are whatever meats you like, 100% whole wheat bread, oatmeal, brown rice, whatever green veggies you like to eat, potatoes - even sweet potatoes in the first hour after lifting are great.

[true2blue9]

Ok thnx. yeah I want to gain muscle. Not loose any weight.

[.V.]

Then plenty of protein for making muscle, enough carbs for energy to lift big, and enough fat for good health and not so much that you are too satiated to eat enough sounds like the key for you. Now you've got to figure out how much is enough without being too much - you don't want to just gain a bunch of fat you know.

Good luck in your endeavor - it's hard and a lot of work...but pays off in the end.

One note about suppliments - protein powders that mix with water or milk aren't expensive - they cost less than real food and help get enough protein into your diet. Another thing to look at later on once you get a good nutrition plan is dextrose postworkout...but that's for another discussion once your lifting and nutrition are established.

Most of the other suppliments other than dextrose and protien are really un-necessary - they can be helpful but aren't really needed.

[true2blue9]

ALright. MY mom agreed that if I wanted to start eating healthy she would buy the WHey protein powder for me. I didn't think she would. I think I am going to go with this diet http://www.t-nation.com/findArticle....=body_92getbig it is deffinatly not going to be easy. I have never tried any of these foods so it will be wierd. I am going to start Max OT and this diet on Monday.