Breakfast:
1 bowl of low-fat milk (soon to be replaced by soymilk) + oatmeal + banana + cocoa powder
Snack 1:
2 slices of whole wheat bread + peanut butter +tangerine or other fruit
Lunch:
Depends on what my parents cook, what I cook or what is available at the cafeteria of a university near my school (usually contains some form of meat, some form of starch, vegetables or salad, sauce)
Snack 2:
1 slice of whole wheat bread + cotttage cheese + spices + pumpkin seeds + some kind of vegetable or fruit
Dinner:
Depends on what's leaft over from lunch, often a sandwich with two eggs and some vegetables, sometimes pizza or döner kebap, sometimes just bread with ham and/or cheese, often soup, often fruit
Plus a yoghurt or some other moderately sweet treat sometime throughout the day.
On workout days, I drink a protein shake (36 g of protein) after my workout.
So, how do you like this for a 16 year old from germany?
My goals are to gain about 5 kg (approx. 11 pounds) in 3 to 4 months.
1 bowl of low-fat milk (soon to be replaced by soymilk) + oatmeal + banana + cocoa powder
Snack 1:
2 slices of whole wheat bread + peanut butter +tangerine or other fruit
Lunch:
Depends on what my parents cook, what I cook or what is available at the cafeteria of a university near my school (usually contains some form of meat, some form of starch, vegetables or salad, sauce)
Snack 2:
1 slice of whole wheat bread + cotttage cheese + spices + pumpkin seeds + some kind of vegetable or fruit
Dinner:
Depends on what's leaft over from lunch, often a sandwich with two eggs and some vegetables, sometimes pizza or döner kebap, sometimes just bread with ham and/or cheese, often soup, often fruit
Plus a yoghurt or some other moderately sweet treat sometime throughout the day.
On workout days, I drink a protein shake (36 g of protein) after my workout.
So, how do you like this for a 16 year old from germany?
My goals are to gain about 5 kg (approx. 11 pounds) in 3 to 4 months.