What to eat for breakfast lunch and dinner while trying to get abs im 14 years old 5 9 Height 130 pounds and a mesomorph?

Answer 1

Everybody has abs - otherwise you couldn't bend at the waist - you needn't 'try' to get them, they're already there. The wash-board or six-pack abs look is only achieved by keeping your Body Mass Index (BMI) below a certain percentage. An easy way to estimate this is by dividing your weight in Kilograms by your height (in metres) squared. Your BMI should be below 25 for normal health and for some ab definition. The lower you go the more definition (i.e the skinnier) you'll look.

At 14 you probably haven't even had your secondary growth spurt yet and will go on developing physically for another 10 years at least. It is important that you establish regular habits now that will promote your life long health. Human Growth Hormone is released during sleep and this hormone builds muscle and repairs damage. Therefore it is especially important during teenage years that you get enough sound sleep - probably around 10 hours a night - so go to bed early!

So far as a dietary regime goes:

Eat a protein-based breakfast within about 30 minutes of getting up - limit the carbohydrate and sugar.

For lunch a protein (egg/meat/fish/cheese) sandwich on wholewheat bread and a glass of milk.

For dinner eat lightly - soup, stew, salad or meat and 2 veg. Don't eat dessert. Don't eat anything in the 2 hours before bed-time (it'll turn to fat overnight).

Drink plenty of water.

Get plenty of exercise.

Never go more than 4 hours without eating but snack on raw foods only - nuts, fruit, dried fruit, cheese, milk, celery, carrots etc.