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Daily Routine Height Muscle Teen

This document outlines a daily routine for a teen aiming to enhance height and muscle growth, including specific meal plans and exercise schedules. Key activities include morning stretching, balanced meals with protein and carbs, gym workouts, and evening stretching. It also suggests optional supplements for optimal health and growth.

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magdyelhawyy
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93 views2 pages

Daily Routine Height Muscle Teen

This document outlines a daily routine for a teen aiming to enhance height and muscle growth, including specific meal plans and exercise schedules. Key activities include morning stretching, balanced meals with protein and carbs, gym workouts, and evening stretching. It also suggests optional supplements for optimal health and growth.

Uploaded by

magdyelhawyy
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Daily Routine for Height & Muscle (Teen, 170 cm)

6:30 - 7:00 AM | Wake Up + Morning Stretch

- Drink water

- Light stretching (5 min): Cobra, Side bends, Hanging (if bar available)

7:30 AM | Breakfast

- 2 boiled eggs or omelet

- Baladi bread

- Cottage cheese or fava beans

- Veggies (tomato + cucumber)

- 1 glass of milk (can add moringa powder)

10:30 AM | Snack

- 1 banana or apple

- Handful of peanuts or almonds

1:30 PM | Lunch

- Protein: Grilled chicken breast or 2 kofta

- Carbs: Rice or pasta

- Cooked veggies (spinach, carrots, zucchini)

- Big salad

- 1 cup of yogurt

4:30 - 5:30 PM | Gym Time

- Light cardio warm-up (5-10 min)

- Gym workout (according to weekly plan)

- Hanging exercise: 3 x 20 seconds

- End with full-body stretching


Daily Routine for Height & Muscle (Teen, 170 cm)

6:30 PM | Post-Workout Snack

- No whey: Yogurt + honey + banana + oats/nuts

- With whey: 1 scoop whey protein + water or milk

8:30 PM | Dinner

- Tuna or boiled egg + cottage cheese

- Baladi bread or toast

- Veggies (cucumber, arugula)

- 1 cup of milk

9:30 PM | Night Stretching

- Light stretching: Cat-Cow, Cobra, Toe touch, Wall stretch

- Deep breathing to relax before sleep

10:30 - 11:00 PM | Sleep

- Dark, quiet room

- No phone after 10:30

- Good sleep = better growth hormone release

Optional Supplements

- Vitamin D3 + Calcium (if no sunlight exposure)

- Zinc (10-15 mg/day)

- Whey protein post workout (if diet lacks protein)

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