Hi, I'm 16 years old, 5'6" and weight 117 pounds. I have been on a low calorie diet for track, but I am at a point now where I want to build more muscle, in my arms legs and abs. I do sprints and 2 mile runs every other night, and lift light in the mornings and heavy at night. I have recently been eating 1250 calories a day, and 10 grams of fat. Someone recently told me to up my calorie intake to gain muscle, but I dont want to gain back the fat. Here is what I usually eat on a daily basis, so maybe someone can give me some pointers in my diet. If you have any more questions please ask. Thanks, Brandan


Calories Fat Food Type Amount
220 ,4, Oatmeal 13.5 oz Water, 61.6g Oatmeal
60 ,0, Waffle
5, 0, Jelly/Butter 1/2 tbs Jelly, 1/2 Tbs Butter
285, 4, Total Breakfast
55, 0.25, 1/2 Crab Sandwich 1 oz Crab, 1/2 Tbs mayo
100, 0.5,1/2 Egg Sandwich 2 oz egg, 2 bread
35, 0.25, Toast
10, 0, Jello
15, 0, Salad
80, 0, Hot Dog
29, 0, Mushroom 4.8 oz Mushroom
324, 1.00, Total Lunch
191, 3, PB Sandwich PB+12g Fluff
65, 0.25, Egg Sandwich 2 oz Egg
45, 0.25, 1/2 Mushroom Sandwich 1.7oz Mushroom, 1 Bread
55, 0.25, 1/2 Crab Sandwich 1 oz Crab, 1/2 Tbs Mayo
45, 0, Cauliflower 182.2 g
35, 0.25, Toast
40, 0, Hot Dog
10, 0, Jello
15, 0, Salad
50, 0, Ice Cream
551, 4, Total Dinner
190, 1.5, Shake Protein
190, 1.5, Total After Weight Lifting
1350, 10.50, Daily Total

Hi Branden,
You're going to have to increase your calories significantly to gain msucle. The body needs the excess calories to make the muscle.
Why are you lifting twice a day? That's overkill. Your muscles don't have time to rest. They need rest to grow. After working a msucle group let it rest for 48 hours before you work it again. And don't bother to lift lightly. Lift heavy and intensley each time. It takes some work to make those muscles grow.
You may gain a bit of fat while you're building muscle. But after a couple months of working on building muscle you can go back to a fat loss phase and take it right back off.
I hope that helps.
Sarah