Age Dependent Meal Plans For Muscle Gain

Plan #1 : The Teenage Athlete Through Early 20′s
With <15% Body Fat

As I mentioned in my video post, teenagers in their late teen years that are player high school sports for example have much different requirements than older athletes due to metabolism, energy expenditure and hormonal levels. The supplement companies try to make money (it’s a billion dollar industry!) pitching unnecessary supplements to young athletes trying to gain lean muscle quickly.

Your battle is with a fork and a knife!

  • Your target level of carbohydrates (fruits, starches and whole grains) should be about 55% to 60% of your total calories.
  • Your target level of proteins (eggs, dairy, beef, chicken, turkey, fish) should be about 25% to 30% of your total calories
  • The amount of healthy fats you should eat (fat in red meat, egg yolks, whole milk, butter, olive oil, avocados) should make up the remaining 15% to 20%

Knocking back endless protein shakes is completely unnecessarily.

Multiply Your Body weight by 20 to
Estimate Calories Needed

This rule of thumb is only a starting point. If you are gaining more than 1 to 2 pounds per week then you are most likely gaining too much fat and a calorie reduction is in order.