General Nutritional Advice

[neogenius]

I'm 16 years old, 5'11" and 145lb. Body fat is about 12% at the most.

As soon as I get my Clubbells and Warrior Wellness DVD I'll be exercising every day. Can you guys please give me some general nutritional advice for muscle gain and good energy levels and health in general?

I have an idea of what types of food I need to eat: unrefined complex carbs (wholegrain bread, brown rice, almonds, etc etc), lean meats, good fats, fruits/veg, and some things with antioxidants and maybe something fermented like yogurt or keifer during the day.

All I really need to know is how much I really need to eat of each food group, and how to space my meals throughout the day.

[Connie Brown]

Hey congrats on your lean strength so far!

Did you see this one? The general advice?

CST General Nutrition Chart
http://www.circularstrengthmag.com/forum/viewtopic.php?t=6697

For Protein you'd want at least .8 times your bodyweight in protein grams per day, so .8 x 145 =~ 120 grams of protein, minimum, per day. You could even make it simple and say a gram of protein per pound of bodyweight, per day. Most meat, fish, poultry is 7 grams of protein per ounce of food so that would be about 17-18 ounces if you got it all from animal protein.

If you wanted a 3-meal day, every 5-6 hours, that would work out to a 6-ounce hunk of protein. You could start with twice that volume of fibrous carbs like broccoli and leafy greens. And a fist-sized amount of something starchy like grains.

If you need to eat more often you'd just divide that up into equal meals, or meals and snacks.

It really depends on how fast you're still growing, how hard you're working. No shortcuts to the old intuitive eating... you start and then adjust based on what results you see.

good luck