im a 16yrold ectomorph i weigh 110pounds need meal plan and workout schedule and calo

J

justinreichman

0
im 16yrs old i wrestle and train in mma. i weigh 110pounds. i train mon,tues,thurs,and saturday for 2hours for each day i train. i need to know what foods i should eat and how much i should eat throughout the day.how many meals should i eat per day.what will each individual meal consist of. also what type of vitamins and minerals should i take and what amount of them should be taken each day. i need exact amounts of everything for example(amount of reps, amount of rest between reps, how much of each food,how many calories,grams,etc.

Im trying to gain muscle and eat the amount of food that my body needs exactly not what my stomach tells me i need.
 
Do you want to gain weight? With all that training you will have to eat a lot.

I don't think anyone can give you any exact numbers, and if they do, there are many different opinions on those numbers.. so it will just be one endless discussion

I can give you some tips (people might disagree)
5-6 meals a day
protein with every meal
get plenty of good fats (monounsaturated and polyunsaturated)
don't eat too much high GI carbs (except after workouts) avoid sugar as much as you can

if you want, you can try to separate carbs and fat in your meals. meaning you don't eat meals containing both carbs and fat (some is ok in each, but not a lot of fat with a lot of carbs)

The thing is, it all depends how far you want to go into it. You can carb cycle, separate carbs and fat, etc,etc, there are tons of things you can follow, but just sticking to the basics, getting protein at every meal, eating often, avoiding sugar and high GI carbs (eat whole wheat stuff, don't eat cookies, etc) will get you a long way. And of course, if you want to gain weight then you need a calorie surplus.
 
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