Your basic lean mass building diet consists of:
Minimum of 6 meals per day. (every 2-3 hours)
Every meal should contain:
-High Protein, such as: -Chicken breast, Lean steaks, eggwhite, tuna, Turkey breast, salmon and protein shakes.
-Moderate amunt of CLEAN, fibrous carbs such as: Oatmeal, Brocolli, Spinach, (any green veggie), %100 whole grain\wheat breads\pastas.
-Small amount of Good fats, (poly\mono unsaturates \ omega3 etc.)
-Calcium (some people prefer supps for this)
-LOADS AND LOADS OF good ol' H2O
-NO Dirty\white carbs such as:- White pasta, white bread, white rice etc. (and ANYTHING from McDonald's)
You need to keep in mind that this is a BASIC outline. There is much much more to diet than this, like proper ratios for yourself (which can only really be tweaked by YOU through experience)
Your questions tells me and many others that you don't want to find the information for yourself, but instead you want to be spoon fed to info. You can actually find EVERYTHING you need to know about diet on this site without asking a single question, since everything is archived here. But, I am home from work early and you are young so, there is your outline. I am not going to decide what your meals look like for you. But, here's something to think about:
If your parents decide what you eat, you might as well give up right now. I was in your very postition when I was 16, trying to eat properly and really had no clue, but I made sure that my parents started buying food I needed, or I went out and bought it MYSELF!!!!!!
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