Hello, I have a few questions about my diet. First, I will give you my stats/goals. I am 16 years old, 5'7'', 123 lbs., and have 13% body fat. My goals are to get to about 140 lbs with 7% body fat.
Over the past year I lost a lot of weight (I weighed 215 lbs.), but now I have a huge lack of muscle. I want to slowly gain muscle while gaining as little fat as possible. I want to make sure my diet is on track from the get go so I don’t waste any time.
I eat 5-6 meals a day, and about every 2.5-3 hours. My maintenance level of calories is about 1400-1500 calories. I tried 2200 calories, and gained 4 lbs in 2 weeks, but gained a little more fat than I would have liked.
So for the past week I have been getting about 1900 calories a day. Here is an example day, and any comments (neg or pos) will be greatly appreciated. Thanks.
Meal 1: 7:30 1/2 cup oats, 1 cup blueberries, 1 scoop whey, 1 cup non-fat milk, 1 multivitamin, 2 fish oil caps.
Meal 2: 10:30 1/2 cup cottage cheese, 1 apple, 2 fish oil caps.
Meal 3: 1:30 2 scoop whey, 1 cup strawberries, 1 cup fat-free milk, 1 tbsp. natty pb, 1 multivitamin, 5 g creatine.
Meal 4: 4:15 1 can tuna, 1/4 cup kidney beans, 2 flax oil caps.
Meal 5: 7:00 3/4 cup canned pumpkin, 1/2 cup fat-free milk, 1 teaspoon cinnamon, 2 scoops whey, 2 flax oil caps.