What kind of high protien diet would u recommend for a 14 yr old, 5'3'',117 lbs weight lifter?
147064
fruit!!! \nveggies!!!\nsports!!!\nrunning!!!\nno junk food!!!
133467
You could eat more protein in your diet. Protien is used to build skin and muscle.
719071
hey join a gym and start working out for 1 hour each day. have protein rich foods. use fats in moderation. egg + milk is the best protein on earth.eat fruits.
1041523
If it worked we'd all use it. If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. \n\nHere are the golden rules: \nInitially cut down to 1200 calories women & 1500 men \nExercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life!\nMake low fat dairy choices \nAll food choices need to be low fat\nDon't make food a big deal and don't socialise using food\n\nFollow this menu plan as a suggestion: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI soy yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - multigrain sandwich w 50g tuna/lean meat & salad (no butter)\nSnack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g-150g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato\nSnack - 1 scoop of low cal low fat ice cream (if hungry)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, go hard up stair wells and cycling. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 women & 1800 men and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
590603
Try a high protein diet, or protein shakes from your local health food store
708061
When I used to lift weights, I used whey protien, creatine and had success with both. I still use the whey protien and eat lots of egg whites, and chicken. You may also want to look into NO2, it is a supplement that I personally have not used, though have heard it is very good.
172329
Number 1 is just a proper diet. If you are not eating right, you will see maximum gains. 90% of building muscle is your diet. Make sure you are eating properly.\n\nAfter that, whey protein is good supplement. I use it 3 to 4 times a day, and have very good results. I use when I first wake up in the morning, right before bedtime, and with any meal that is low in protein.\n\nThird is creatine. This stuff is awesome. It allows you to lift heavy weights for longer time, thus overloading the muscles more.\n\nThere are many more supplements out there. These are the top 3 that I use. Do some reseach on other stuff (like NO2, Glutamine, and others), and decide if you need it or not. It really is a personal choice.
503336
You are young and need to take into consideration that your body is still changing. I have a plan that works so use this with caution. \n\nIf you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. \n\nHere are the golden rules: \nInitially cut down to 1200 calories. \nExercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life!\nMake low fat dairy choices \n\nFollow this menu plan as a suggestion: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI soy yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter)\nSnack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato\nSnack - 1 scoop of low cal low fat ice cream (if hungry)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. You can do a circuit class but this counts as one weights session. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, boxing and spin. If your classes are less than 1 hour top it up with cardio before and after classes. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
161660
A high protein intake will help with building muscles, along with exercise of course. you don't need any special "diet plan". Just concentrate on lean red meats,\nand chicken. You can also get a lot of protein from eggs,\nmilk, nuts, and there are a lot of beans that are high in\nprotein, too. Cut way down on fried stuff, breads, pastas,\nrice, potatoes and just about anything that has flour in it. Within\n2 to 3 weeks, you will be noticing a big difference. Be sure to get your fruits and vegetables, and a good vitamin
533181
do not take any growth hormones they really mess u up!!!! the only thing u should be taking is whey protein, casein protein at night, multivitamine (animalpac), flaxseed oil, and creatine ( drink more water though, it dehydrates u)....all of these things cobined with a good ass heavy lifting weight program and ur 5 to 6 meals a day and u will build quality muscles that will last u forever!!!!email me i u need anything else!!!
975964
Lots of protein and carbs. Also stay off the light weights. go for the 2 or 3 rep power lift. IE, what I do...wide arm bench press....260 for4...300 for 2 to 3... 315 for 1 to 2 when you get where you want, go to light weights and lots of reps, 3 sets of 20 you'll have size, strength and definition!! power up! :)
312568
For starters increase your dietary intake of good carbs and protein. I like the nytrowhey for hard gainers. Great stuff. Also creatine definately works great\nThe quickest way to put on weight(good weight) is a combination of weight training, supplementation, rest and diet. Everyday make sure you get ample rest 9 hours at least. Join a gym and get start training hard, this will increase your appetite for food. Get down 6 or more meals a day filled with red meat, chicken, vegetables and some carbs. Whether it be potatoes, rice, pasta, don't be scared of the carbs. Use a weight gainer such as Universal Nutrition Muscle Juice, along with creatine and Universal Animal Pak. Consistency as in anything else in life will bring results. You will look and feel great using this method. Remember muscle is heavier than fat, and more visibly appealing, so rather than just eating alone weight train, supplement, diet, and rest
754038
Perhaps u might want to try Dr Diet. Dr Diet is clinically proven by the National Institute of Health, it has been used by the Top 6 Medical Institutes in US including John Hopkins hospital (No.1 Weight Control Management Hospital in US). It has been recommended by more than 15,000 physicians in US. Every diet supplement drink contains the Supro-Soy Protein, 25 essential vitamins and minerals and 5gram of Fiber. If you want to know more, you can email me back at jaslinlee@yahoo.com \n\n By taking Dr Diet in between your normal meals, will help you gain weight gradually, more healthier and it will grow muscles for you too.
814069
if you are 105lbs...you probably have a really fast metabolism and will need to get a lot of protein in your diet...i would suggest getting whey protein and taking this after going to the gym.  whey protein isnt any kind of steroid or creotine or any of that crap, its just protein...and its what you'd need to if you want to increase your muscle mass.  with that said get to the gym and do lifts focusing on those muscle groups, bench press is definitely one of the best for your chest and theres any number of exercises such as curls you can do for your biceps.  if you can get a friend to lift, i would definitely suggest free weights over machines, but if its just yourself then machines would probably be ok.  keep in mind that to increase muscle mass and make yourself stronger you want to do fewer reps with each set and rest between sets. if you have fine strength but just want to tone then do more reps with less rest between sets.  finally, dont just do chest and biceps. definitely work your triceps and shoulders if you want to have good arms...also dont forget about your back and legs. get a routine that incorporates most of that, and lift 1 or 2 muscle groups a day alternating routines.
601742
Stay away from food high in saturated fats. Here is a healthy eating plan that you can follow: \n\nIf you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. \n\nHere are the golden rules: \nInitially cut down to 1200 calories. \nExercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life!\nMake low fat dairy choices \n\nFollow this menu plan as a suggestion: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI soy yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter)\nSnack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato\nSnack - 1 scoop of low cal low fat ice cream (if hungry)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. You can do a circuit class but this counts as one weights session. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, boxing and spin. If your classes are less than 1 hour top it up with cardio before and after classes. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
882969
Important thing to realise is that Muscle is heavier than fat, so by increasing muscle mass you will also gain weight, the right sort of weight as well. Fat is stored energy and does you no good at all.\n\nThe Protien whey works differently for different people. I've found Reflex Nutrition products are very good, and suggest the Micro Whey which is a pure protien Isolate with only a few carbs. The best time to drink it is post workout and again before bedtime, as your muscles repair themselves overnight as you sleep. Mix it to 400ml 50% skimmed Milk and 50% water.\nAvoid the weight gain products, keep to Whey Protien Isolate, preferably Reflex Nurtrition, Natures Best or if you're really serious, Promax Extreme.\n\nHow you develop depends entirely on your workout. If you're hitting the treadmill and doing Cardio then your muscle mass will be a limited gain. \nHowever, if you do free weights, start off with light weights high reps (15) maybe 1 set to warm up, then progress to heavy weights less reps (8 - 6 - 4 on each weight with 3 - 5 sets), with a final set of high reps on a light weight for definition (this is each workout, not over a period of time). Try to hit a specific muscle group each visit to the Gym, legs one day, etc. Always warm up and cool down with gentle cardio.\n\nThats my workout, it works for me but may not work for you, but hopefully it gives you some idea of how to get the muscle on. I basically copied it from a professional bodybuilder but with (much) lighter weights than he was lifting.
1157243
Cell Tech and Nitro Tech together are a good Creatine / Protein combo.  Only take as directed on the tub.  You will need to drink water and be sure to burn the water weight you gain from the creatine.\n\nAt 6-2 140 lbs you are tiny and I think I see your reasoning.  I would definatly eat 3 meals a day don't over do it.  That combined with Nitro tech (protein) will signficantly increase your weight and muscle mass.  Don't fool yourself though you will need to workout. \n\nFree weights, or cables, running or crunches whatever.  Have fun.