Meal Plan

Can anyone help me figure out a meal plan for trying to fain weight, I want to be 145lbs and i am having trouble figuring out a meal plan, can ayone help me? I currently weight 132 or 133 i am 5'9 17 teen yeard boy. Also is 145 a healthy weight or is it to much. Also i go to the gym for an hour, is that a healthy weight for my height is it to much or to liitle?

145 is a perfectly healthy weight.   You should take a look at this link http://www.kidsnutrition.org/bodycomp/bmiz2.h tml and enter your stats.  To see how much energy (calories) you need take the number in the box for 'moderate activity' and add another 500 to give you a guide.  It's going to be a big number.... about 4000

To work out a meal plan a good place to start is to use the CC food log as a planning tool.  Aim to start with the biggest breakfast you can manage and then plan a meal or snack every two hours throughout the day.   Include plenty of energy-dense, low-bulk foods like red meats, oily fish, eggs, oils, nuts, seeds, avocados, full-fat dairy products as these will help you hit your target most easily.  And combine them with lots of good quality carbohydrates... pasta, bread, rice, wholegrain foods...  Go easy on low-calorie foods like vegetables as these will fill you up long before you hit your calorie target.  Include things like chocolate and ice-cream as part of the mix.   Planning it out in advance means you can see if it's coming up short and you need to add more.   If you set it out like that you'll be able to get a good idea of how much food you need to be getting every day.... then you can set the bar accordingly.

If you go to the gym, work more on strengthening exercises which will build your muscles rather than cardio-vascular exercises which will burn off the valuable energy your're trying to retain.   Good luck.

I sent you a couple of meal plans in reply to your PM, but Jane has given you lots of good advice, here, too.

thanks for your advice