Diet advice for teenager

Mr. Rager

Hello, long time lurker here.

To make a long story short, I'm a sixteen year old male in TY who plays GAA (summer) and rugby (winter).

ATM I train once a week with GAA and normally have a match too. I go to the gym three times a week, doing a 5x5 program involving squats, deadlifts, rows, bench press and shoulder press (not all on the same day).

Trying to drop the body fat % and get fitter for sport.

Current diet (varies):

Breakfast:
Normally a bowl of Alpen, All-Bran/Bran Flakes or porridge, maybe a piece of fruit, multivitamin and fish oil tablet.

Lunch (in school):
2 slices of MacCambridges brown bread
2 apples
An orange
Maybe a Nature Valley cereal bar
Chicken fillet roll
Mixed nuts

Lunch (when I come home):
Soup
2 boiled eggs

Dinner:
Plenty veg (broccoli, peas, carrots)
One potato
Meat/fish (bacon, pork chops, steak, chicken, mince, haddock, salmon etc)

Normally snack on apple, mixed nuts, peanut butter and rice cakes through the day. Only have junk food once a week (eg a chocolate bar on a Sunday).

Suggestions?

jive

Try get in some more protein but you're only 16 so it isn't -that- crucial but it will be beneficial. I'm assuming your parents have a large say in what your diet actually is. Get some tins of tuna or chicken breasts or just try sneak a few more eggs in.

If you want to drop body fat then I'd suggest dropping the 2 slices of bread and nature valley bar at lunch and see where that gets you. Stick with porridge for breakfast too.

Honestly your diet is great for a 16 year old. Posters here will tell you that you should be doing this, that and the other but honestly you don't have to change much at all.

To help drop body fat and get fitter then try to squeeze in a run twice a week. I find longer distances at a slower pace helps aerobic capacity for football greatly. Again, people will suggest other things such as HIIT but for a 16 year old it's not necessary, keep shít simple.

To summarize:
Keep doing what you're doing, you have a better gym programme than 90% of adults. Your diet is also very good for a 16 year old but due to weight training I would try to increase your protein even just slightly, like an extra 2 eggs at breakfast or tin of tuna at lunch. Running will get you fitter and help lower your body fat and it's simple.

Considering where you're at (diet and training wise at your age) you obviously know what you're doing so probably don't need me to warn you about the crap some people may post but I'm doing it now anyway. You won't need supplements or anything nor do you need to fancy up your programme, just keep working hard and the results will come. If they don't after a few minor tweaks then re-assess and people here will be more than willing to help.