a list of what i should avoid eating/eat
Gain muscle first: not only is it easier than trying fad Diets and an hour and a half of aerobic exercise every day, but it’s also more effective. The more muscle mass you have, the more spare sugars and fats get utilized to support your muscle mass.
Consider the following clinical evidence to reach your maximum potential.
MAXIMIZING HEIGHT AND BONE DENSITY
1) Take a daily multivitamin with micronutrients. See below for recommended micronutrients to improve height.
2) Take 1000mg (1g) of calcium carbonate supplement daily.
3) Take 3g of GABA (an inexpensive amino acid supplement) at least once daily to quadruple baseline growth hormone levels.
4) Engage in regular low-risk vibrational physical activity, such as plyometric training, volleyball, basketball, short-to-medium range jogging.
5) Practice meditation for 20-30 minutes regularly around dusk in order to reduce stress and improve hormonal profile for growth (cortisol can inhibit growth).
PubMed primary clinical journal articles:
http://www.ncbi.nlm.nih.gov/pubmed/18091016 - 3g GABA quadruples growth hormone levels.
http://www.ncbi.nlm.nih.gov/pubmed/15755856 - We conclude that calcium carbonate supplementation of adolescent boys increased skeletal growth, resulting in greater stature and bone mineral acquisition.
http://www.ncbi.nlm.nih.gov/pubmed/16426962 - The micronutrient-fortified beverage was beneficial in promoting growth and decreasing duration of common illnesses among middle-class residential schoolchildren who had adequate energy and protein intakes.
MAXIMIZING MUSCLE HYPERTROPHY
1) Take 3g of GABA at least once per day. (already linked above) - 3g GABA QUADRUPLES growth hormone levels!
2) Post-Training Meditation - http://www.ergo-log.com/meditationhormones.html
3) Have lean protein for breakfast: eggs, steak, yogurt and/or a protein shake
4) Stock low-fat, low-carb, protein rich foods and snacks such as yogurt, milk, hard-boiled eggs, lean marinated chicken breasts and unprocessed, unsalted nuts - make your own lean & clean trail mix with almonds, cashews, pecans, walnuts, dried fruits and yogurt or dark chocolate. Don’t let your baseline blood sugar trough while you’re recovering from workouts; keep feeding the furnace with protein at least once every two hours.
5) Avoid drinking any form of cola, at all. It inhibits protein synthesis, which means you won’t grow much muscle while drinking it. http://www.ergo-log.com/milkcola.html Drink milk and fresh-brewed green tea instead of colas, soft drinks or alcohol. "Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks."
6) Use a twice-daily combinatorial protein and ALA supplement offset from workout times (i.e., morning and night) but drink creatine solution during resistance training
7) Take quercetin to reduce post-workout inflammation and boost mitochondrial biogenesis: http://en.wikipedia.org/wiki/Quercetin
Learn the basics of training if you haven’t already—http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm—and learn how high-quality rest is at least as important as exercise for anabolism
9) Use clinically proven, evidence-based weightlifting techniques including muscle confusion, eccentric loading and optimal intensity for maximum ROI. Concentrate especially on "the big three": squats, deadlifts and bench press, for maximum returns for effort.
10) Keep up-to-date about muscle and fitness by bookmarking the best, most objective online sources (PUBMED, etc.) and mix in alternatives such as hemp protein, vibrational and TENS/EMS techniques ( http://www.medword.com/MedwordStore/PCP/EMS_truth.html ) from time to time to see whether you get good results
http://vitalcoaching.com/coaching.htm