Hi, im 16 and trying to gain some mass, and strength
Here is my diet, this is what i ate yesterday, and comment welcome thanks
Meal 1: 2 scoops whey in water, 3 boiled eggs
Meal 2: Tuna sandwich very little mayo
meal 3: Chicken and brown rice with tomato sauce
Workout
Meal 4: MRB
Meal 5: spaghetti boulise (spelling sucks lol) with tomato sauce and brown spaghetti
Meal 6 : whey in water and cottage cheese on a slice or grannery bread
In order to gain mass you need to ingest more calories than you burn and your diet does not look like you are taking in very much to be honest. Some foods that have really good high calories are lean meats, peanut butter, nuts, fruits pasta’s etc. But other things depend on you body type. Such as height, weight etc.
im quite slim at the minute with small amounts of muscle
about 5 8" 62kg
Connor, I think you have started well by selecting the right goals. Diet is a highly individual topic I suggest you try to find out what quantities and types of food your body needs and uses well over the next few months by trial and error, do not be afraid of taking in alot of calories, especially if you are leading an active lifestyle.
There are more qualified diet posters on this site than I ever hope to be, hopefully some of them will come in and give you some advice.
What does your training look like?
hey thanks jam, heres my routine
Sunday Off
Monday - back
Deadlifts 3x5
Bent over barbell rows 3x10
Lat pulldowns 3x10
(optional) 20-30 mins cardio
Tues - chest, biceps, triceps
Bench press 3x5
Weighted dips 3x10
Standing barbell bicep curls 3x10
Tricep cable pushdowns or skullcrushers 3x10
(optional) 20-30 mins cardio
Wednesday - off
Thursday - shoulders, abs
Standing barbell military press 3x6-8
Lat raises 2x10-15
Bent over lat raises 2x10-15
Cable crunches 3x20
(optional) 20-30 mins cardio
Friday - legs
Squats - 1x20
Pullthroughs 3x10-15
Calf raises 3x12
Saturday - off
I wish I knew much about diet as you when I was 16. You might need more food, since I eat about as much as you while cutting. You’re lifts are great though, Stick to it and before you know it you’ll have grown.