T Nation

Will This Diet Give Me Abs?

  Breakfast: 2 pieces of whole grain oat bread

Each peice contains 120cals, 2g fat, 21g carb, 5g protein)
peanut butter 30g (200cals, 18g fat, 6g carbs, 6g protein)

1 cup of milk (.5%, 100cals, 1.5g fat, 12g Carb, 9g Protein)
cup of orange juice (120cals, 28g Carbs, 2gProtein)
1 centrum multivitamin

At school: Apple or grapes (44cals,0g fat, 11 carbs, 0g protein)
yougurt(40cals, 7gcarb,3gprotein)

Lunch: 2 sandwiches made with 4 pieces of whole grain bread,
(480cals, 8g fat, 82g carbs, 20g protein)
deli ham (~120cals, 1.5g fat, 2g carbs, 14g protein)
swiss cheese (106cals, 8g fat, 2g carbs, 8g protein)
2 cups of milk (200cals, 3g fat, 24 carbs, 18g protein)

After school: handful of cashews around 40g
(220 cals, 17g fat, 10g carbs, 6g protein)
Work-out (full body)

protein shake (104cals, 1g fat, 1g carbs, 22g protein)

Supper: Meat(Chicken, steak, or pork), vegetables (green beans, corn, potatoes,carrots)
2 cups of milk (200cals, 3g fat, 24 carbs, 18g protein)

40g almonds (216cals, 13g fat, 15g carbs,9g protein)
protein shake with 1-1.5 cups milk (204 cals, 2.5g fat 13g carbs, 31g protein)
Oatmeal ~80g (300cals, 3g fat, 27gcarbs, 6g protein)

1 egg (90 cals, 7g fat, 0 carbs, 6g protein)
bacon (200cals 21g fat,0 carbs,6g protein)


I'm 5'10'', 16y/o, and around 152 pounds. I want to get bigger and stronger for sports. Would like some comments on what to change or what I am doing wrong/ should be doing. Altogether its around 3300cals + the supper (kinda hard to calculate.

As you can see, my supplemation consists of protein powder, a multi vitamin, and ZMA. I'm also thinking of adding BCAA and beta-alanine(I play basketball). Your thoughts?


Well, for a 16 year old, I think your head is in the right place. While I can't tell what your total caloric intake per day is, I would certainly err on the side eating too much rather than too little. At 16, you're still growing and it sounds like you're very active. I'd bet your metabolism is running at full speed.

If I had to make one specific suggestion, it would be to cut out the deli ham and substitute it for a better protein choice such as tuna salad.



I tryed the best I could to fill in the number of calories and other facts. I see what you mean about the ham and some days i do have a tuna sandwich. Not much of a choice though because its my parents food. I'm already paying for the protein powder and cahsews/almonds.

Before I added this up I thought I was eating too little. I think I do have a fast metabolism because I find it really hard to just gain 1 pound a week. Thanks for the advice!


It is a decent start. However, you do need to make some changes if you can. For starters, breakfast should be a bit bigger. Any chance you can have some eggs at breakfast?

Next, fruit and vegetables. You need to have some of either with each meal. Eat an apple or banana with your breakfast.

Your snack looks good but you may want to increase the protein if you can. Have some of those cashews.

After school, prior to your workout, have a protein shake. Then, after your workout, have another along with a banana.

That meal with the oatmeal, is that part of your supper or your pre-bed snack? If it is pre-bed, drop the oatmeal out of it. If it is part of dinner, drop out the almonds.


Well if your question is about abs, in order for your abs to show out, you need to be around 10% body fat. If you're putting on about a lb a week, I'd say you're doing quite well on the diet side. It's impossible to put on more than around half a pound of muscle a week. The body simply can't build any faster than that.

There is more to weight gain than simply putting on weight than adding muscle or fat though, but I'm not too knowledgeable on the subject. You might be able to grow a little bit more than a pound a week, and all you have to do is add some more calories in the ballpark of 200-250. Hopefully it's a lean protein source.

However, back to the original question, if you want your abs to show out, drop some body fat. Although it is possible to build muscle and lose fat, it is a complex subject. At the very least, it'll require a very clean strict diet.
If however, your body fat is already low enough and your abs still don't show, then you just have no abs to show. Do exercises like cable pulls to make them show it.


How is tuna salad a better choice than deli ham?

Tuna salad requires mayonnaise.


haha I'm not too serious about abs right now just wanted to get peoples attention so I can get varied feedback from lots of people. thanks


Nice ploy. It got me to look. Looks pretty good for your current situation. I'd suggest more fiber in the form of veggies or fruit in the breakfast meal.

Lunch at high school is always catch as catch can, so don't sweat the lunch meat too much. Just do the best you can. Also, you might need to add calories if you're not gaining enough. If this is the case, I'd bump up the calories another 300 and wait a few weeks. That's only a few calories each meal, so it should be doable. If that doesn't work, bump another 300 cal.

I don't buy the .5 lb of lean muscle each week rule for everyone. I think you should aim for between .75-1.25 lbs a week. Fat gain will be minimal and at any rate you tend to need connective tissue, glycogen, and non-contractile tissue, etc.


It all depends how you prepare it. There are "healthier" versions of mayonnaise out there. Even better, there are actually many healthy tuna salad recipes that don't use any mayo. A google search turns up all kinds variations...