One of the keys for teenagers (or any other bodybuilder for that matter) to have bodybuilding success is nutrition. Nutrition is what gives us the raw materials for recuperation, energy, and muscle growth so having the proper bodybuilding diet plan is essential. Without a good bodybuilding diet, your dreams of achieving your ideal body will never be reached.

In order to lose body fat and achieve good gains in muscle mass, your nutrition program needs to provide your body with quality nutrients in the form of carbohydrates (which serve to provide energy), proteins (which provide the amino acids to repair muscle tissue and other tissues in the body), good fats (which support healthy hormonal production) and finally water (as most of your body is made up of water).

Good Carbohydrates List

There are two types:

Complex Carbohydrates:

1)Starchy: Oatmeal (1 cup dry), sweet potatoes (8 oz baked), potatoes (8 oz baked), rice (1 cup cooked), pasta (8oz cooked), corn (1 cup canned), peas (2 cups cooked). Each serving approximately equals 40-50 grams of carbohydrates.

2)Fibrous: Broccoli (1/2 cup raw), carrots (1 cup raw), cauliflower (1/2 cup raw), green beans (1/2 cup raw), lettuce (5 cups raw), mushrooms (3/4 cups raw), pepper (1/2 cup raw), spinach (3-1/2 cups raw), zucchini (1 cup raw). Each serving approximately equals 6 grams of carbohydrates.

Simple Carbohydrates:

Apples (1 apple), bananas (1 banana), grapefruit (1 grapefruit), grapes (22 grapes), oranges (1-1/2 orange), pears (1 pear), pineapple (3/4 of a cup).
Each serving approximately equals 20-25 grams of carbohydrates.

Good Proteins List

Good examples of protein are egg whites (10 egg whites), chicken breast (cooked, skinless and boneless: 6 oz), turkey (cooked, skinless and boneless: 6 oz), white fish (6 oz).

Each serving size equals approximately 35-40 grams of protein.

Good Fats List

Extra Virgin Olive Oil (preferably from can) and Organic Flaxseed Oil (which needs to be refrigerated at all times)

Each serving (1 Tablespoon) equals approximately 14 grams of fats.

Sample Bodybuilding Diet For Teenage Males With A Normal Metabolism

Meal 1 (First thing in the morning before departing to school)

1 cup of oatmeal

1 piece of fruit such as an apple

10 egg whites

½ tablespoon of flaxseed oil

Supplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg)

Meal 2 (Between 9-9:30am as you change classes)

1-1/2 scoops of Labrada’s Pro V60

-or-

Labrada’s Lean Body Protein Bar

-or-

Labrada’s Lean Body MRP or RTD

Meal 3 (Lunch time which could be anywhere from 11:30am to 12:30pm)

1 cup of brown rice

Serving of vegetables such as green beans, broccoli, asparagus

5 ounces of chicken

Supplements: Vitamin C (1000 mg)

Meal 4 (3pm)

1-1/2 scoops of Labrada’s Pro V60

-or-

Labrada’s Lean Body Protein Bar

-or-

Labrada’s Lean Body MRP or RTD

Meal 5 (6pm)

8 ounces of baked potatoes

Serving of vegetables such as green beans, broccoli, asparagus

8 ounces of tilapia

½ tablespoon of flaxseed oil

Supplements: Vitamin C (1000 mg)

Meal 6 (8:30 pm)

Labrada’s Lean Body MRP or RTD

-or-

Labrada’s 1-1/2 scoops of Labrada’s Pro V60 pre-mixed as a shake with ½ tablespoon of flaxseed oil

Water Intake: Drink your bodyweight x 0.66 in ounces of water throughout the day. Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently.

Sample Bodybuilding Diet For Females With A Normal Metabolism

Meal 1 (First thing in the morning before departing to school)

1/2 cup of oatmeal

1 piece of fruit such as an apple

5 egg whites

1 teaspoon of flaxseed oil

Supplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg)

Meal 2 (Between 9-9:30am as you change classes)

1 scoop of Labrada’s Pro V60

-or-

½ Labrada’s Lean Body Protein Bar

-or-

Labrada’s Lean Body For Her MRP or ½ RTD

Meal 3 (Lunch time which could be anywhere from 11:30am to 12:30pm)

1/2 cup of brown rice

Serving of vegetables such as green beans, broccoli, asparagus

3 ounces of chicken

Supplements: Vitamin C (1000 mg)

Meal 4 (3pm)

1 scoop of Labrada’s Pro V60

-or-

½ Labrada’s Lean Body Protein Bar

-or-

Labrada’s Lean Body For Her MRP or ½ RTD

Meal 5 (6pm)

4 ounces of baked potatoes

Serving of vegetables such as green beans, broccoli, asparagus

4 ounces of tilapia

1 teaspoon of flaxseed oil

Supplements: Vitamin C (1000 mg)

Meal 6 (8:30 pm)

Labrada’s Lean Body For Her MRP or 1/2 RTD

-or-

1 scoop of Labrada’s Pro V60 pre-mixed as a shake with 1 teaspoon of flaxseed oil

Water Intake: Drink your bodyweight x 0.66 in ounces of water throughout the day. Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently.

Sample Bodybuilding Diet For Teenage Males With A Fast Metabolism (Hardgainer)

Meal 1 (First thing in the morning before departing to school)

1-1/2 cups of dry oats mixed with water
1 banana
10 egg whites
Supplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg)

Meal 2 (Between 9-9:30am as you change classes)

Labrada’s Lean Body Mass 60 (2 scoops) mixed with 16 ounces of skim milk and 1 Tablespoon of Flax Oil
1 Piece of Fruit (Optional)

Meal 3 (12 Noon)

1-1/2 cup of brown rice, or medium sized baked potato, or sweet potato
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Supplements: Vitamin C (1000 mg)

Meal 4 (3 PM)

Labrada’s Lean Body Mass 60 (2 scoops) mixed with 16 ounces of skim milk and 1 Tablespoon of Flax Oil 1 Piece of Fruit (Optional)

Meal 5 (6:00 PM)

1-1/2 cup of brown rice, or medium sized baked potato, or sweet potato
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Supplements: Vitamin C (1000 mg)

Meal 6 (9:00 PM)

Labrada’s Lean Body Mass 60 (2 scoops) mixed with 16 ounces of skim milk and 1 Tablespoon of Flax Oil
1 Piece of Fruit (Optional)

Water Intake: Drink your bodyweight x 0.66 in ounces of water throughout the day. Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently.

Sample Bodybuilding Diet For Females With A Fast Metabolism (Hardgainer)

Meal 1 (First thing in the morning before departing to school)

1 cups of dry oats mixed with water
1 banana
5 egg whites
Supplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg)

Meal 2 (10 AM)

Labrada’s Lean Body Mass 60 (1 scoops) mixed with 8 ounces of skim milk and 1/2 Tablespoon of Flax Oil
1 Piece of Fruit (Optional)

Meal 3 (12 Noon)

1 cup of brown rice, or medium sized baked potato, or sweet potato
1-2 cups of green beans, broccoli or any other desired vegetable
3-4 ounces of chicken, turkey, or lean fish
Supplements: Vitamin C (1000 mg)

Meal 4 (3 PM)

Labrada’s Lean Body Mass 60 (1 scoops) mixed with 8 ounces of skim milk and 1/2 Tablespoon of Flax Oil
1 Piece of Fruit (Optional)

Meal 5 (6:00 PM)

1 cup of brown rice, or medium sized baked potato, or sweet potato
1-2 cups of green beans, broccoli or any other desired vegetable
3-4 ounces of chicken, turkey, or lean fish
Supplements: Vitamin C (1000 mg)

Meal 6 (9:00 PM)

Labrada’s Lean Body Mass 60 (1 scoops) mixed with 8 ounces of skim milk and 1/2 Tablespoon of Flax Oil
1 Piece of Fruit (Optional)

Water Intake: Drink your bodyweight x 0.66 in ounces of water throughout the day. Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently.

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