Sport Is my diet good enough

[Nelsonnoa]

I'm 14 year old, and 5'8 I weight 148-150.

I'm trying to gain muscle and loose fat, but not loose any more weight.

Here is my diet plan (look at the image)



is this a good diet? to gain muscle and loose fat - I used to eat only 1,100 calories and I lost 30 something pounds I used to be 170-172 now i'm 148-150, if allowed I can post a picture of myself.

I need the perfect diet plan, and exercise plan.

 

[Nelsonnoa]

can anyone please help

 

[PLB_old]

Hey and welcome

Are you trying to stay the same weight? I'm thinking that 1800 cals is probably not quite enough for a 14 year old boy, so I would recommend maybe something more like a minimum of 2000 cals, but this sort of depends on what your goals are.

I would recommend reading these posts for your training:

http://training.fitness.com/young-athlete-development/young-athlete-development-program-50627.html

http://training.fitness.com/young-athlete-development/general-training-tips-teens-49032.html

Your diet looks OK, but a very lacking in fruit and veggies.

 

[Animal28]

throw in a cottage cheese with olive oil just before you go to bed (it will give you slow release protein)

 

[Stephaniex]

Definitely increase your calorie intake! I'm a girl and I probably consume around 1800 calories and I'm moderately fit. As long as you're physically active, as Im assuming you are, you should have at least 2,000 cals daily!