Suggested nutrition plan for 16yr old boy athlete

Gallon of milk a day is a great weight gainer. It can be chocolate milk if that helps

Dozen eggs a day also is good.

I started training as a Sophomore at 16 and was 6’3 168 pounds. A skinny basketball player. By my Senior year I was 225 - 230 depending on what I was doing at the time. This was in mid to late 90’s so didn’t have all the various supplements they do now. I had Ultimate Orange (which was incredible) for a pre workout and ‘Designer Whey’ which was garbage and I think I was using EAS Phosphagain creatine. That’s it. Well, until I discovered steroids which is a different topic. If I could go back to when I started training:

-Stay hydrated I wasn’t drinking enough water and wasn’t getting enough electrolytes
-Get 8 hours of sleep a night
-I was getting plenty of protein but eating too many carbs and not enough fats. I’d focus on protein and fats with minimal carbs
-I was overtraining doing the ‘workouts’ that were ghostwritten in Flex magazine. I’d focus on the power movements Bench, Squat, Deadlift, Power Cleans. Using heavy weight and low to moderate volume

For extra calories mix his protein powder with half and half. Get 3 meals a day and drink 3 ‘shakes’ a day. Eat beef, steak, chicken, pork, eggs, cheese, bacon, Greek yogurt. Need to focus on getting a lot of calories in first meal and need to drink a shake before bed. Prioritize Whole Foods and use shakes as ‘filler’ don’t just drink a bunch of shakes. Your son is at a good age to start training I waited until 16 and blew by all my friends who started training at 14 or 15. Absolutely smoked them in size and strength and that was with an improper diet, poor sleep habits, not getting enough hydration, overtraining, and getting absolutely fricked up every Friday and Saturday night. With today’s supplements and what we know there is no reason your son can’t hit his goals if he follows and sticks with a plan. He has to want to do it and be consistent.

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Just your normal stuff:

Peanut butter
Protein powder
Tren
Steak
Milk

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so I have put 4 different kids on the PPSA eating thick plan that aaron sells that have actually stuck to it. Each has put on atleast 25 lbs over the course of a year. One kid has put on 35 lbs over last 18 months and still has a 6 pack. but with him, he actually used as a jump off point after following the plan exactly.


what he does is he understands he can switch any of the meats to any other, he meal preps on sunday with his mom helping and he gets up and fixes breakfast and packs his lunches daily.

LINK


after about 6 months of this, i tell them, a couple of other rules.

1) must get 1000 calories before 9 am
2) 4 meals by 4pm(off season or use protein shakes)


pretty simple and works wonders for most kids.

if you want something more advanced....you can try nutrition by Wendi....her X account is a great resource and she also does 1 on 1 coaching

LINK

now as far as what you laid out....not nearly enough food. he needs to start meal prepping his lunches and cooking his own breakfast

4 eggs, 4oz meat or 6 strips bacon minimum plus oatmeal or toast etc plus 8-12 oz milk

lunch- 8oz chicken thichs, bag of microwave rice, some black beans, corn mixed works great. plus a protien shake. can easily have this seasoned up and throw in air fryer in the morning, do the beans, rice, corn in microwave.

protein shake and a large sandwich right after school.

dinner- 12-16 oz meat with some carb source

prebed- snack plus 12oz milk



not hard, just takes effort and consistancy which is where most fail

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I have 3 teen athletes in my house, and the school recently changed to morning practice (7am) and it’s made morning nutrition a real struggle. Kids have no appetite at 6am and don’t want to eat much before a hard workout.

Implementing 2 dinners now, one at 4:00 and one at 6:30 to make up for it.

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thats good. I would try and get a little something like a protein shake and some fruit in them before hand. then a protein shake and creatine after if possible. then shift most calories later in the day. still have big lunch, big meal after school and at 630-7 and then some slow digesting protein before bed and lots and lots of sleep

sleep is very very important part that people miss out on. make them leave phone down stairs in living room at about 9 if they ahve a problem staying off it.

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Ultimate Orange

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If that’s the stuff I’m thinking of, I think I damaged my heart with that

for instance this is what my 12 and 14 years eat pretty much daily

breakfast- 2-3 eggs scrambled with cottage cheese, ~4oz of some form of meat usually some sausage + bacon or left over steak and then they put it in a burrito with cheese and mayo. older kid drinks 8oz of milk. both drink 3-4oz oj with their creatine


lunch- most days its 6oz chicken for younger, 8oz for older...with 1 bag of uncle bens jasmine rice, they split a can of black beans and a can of corn....they mix together and season with the Spanglish Asadero Mexican Seasoning from sams. a 16oz bottle water


after school snack pre practice-4-6oz meat + fruit

post practice- dinner which is usually 8-12oz of meat, potatoes or rice and some fruit

pre bed- protein shake (42g protein) and some fruit

we eat lots of meat, rice, fruit.




some other ideas....google wendler boring but big and building the monolith....both list diets that work good for teens

duchaine has said he put dbol in it at times and other orals sprinkled in

main ingredient was ECA stack though

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protein shake every morning

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Is this for breakfast? I would ditch this and eat more breakfast. Should be able to get much more calories out of food.