Need diet for running.. help!?

[AkumaKira]

So here I am, a 15 year old boy and i do athletics. I run 100m and 200m and i have a problem with my weight. One year now im stuck at 55 kilos. i want to reach 60 but i cant. Every time I gain 1 kilo I lose it because of the hard training. Only this summer i gained 2 kilos which i still have on me... till I start running again :/ I want to ask everybody to provide me with an everyday meal plan in order for me to get 5 kilos and finally reach 60-62. I need the kilos I want to gain just for the tracking sports. And I dont want any fat... just muscle mass. Also tell me if my running records are good (keep in mind im 15 and training 1 year) :
100m -- 11.68
200m -- 23.56

Updates

+1 y

the thing is and i forgot to write it.. i go to the gym every time i run which means 4-5 times per week

[Tokana]

In order for you to gain muscle while still doing a high amount of cardio you'll have to to counteract the calories that you're burning plus be at a caloric surplus. I would tell you to hit 2500 calories a day (since you're so light already) and see if that allows you to gain weight. In those calories make sure you get at least 1 gram of protein per pound of body weight. Now to ensure that the weight you gain is muscle ( see @Athleticbroo comment) and not fat you'll have to lift weights. Being that you're still in puberty I think you maybe able to get away without doing weights since your body is still growing.

Here are foods I suggest you eat that are high in protein
Beef
Steak
Chicken
Peanuts (Lots of calories)
Eggs
Milk
Tuna (look for a deal $1 a can)

Mind you that you probably have a very fast metabolism, if 2.5k calories a day isn't enough to gain weight then simply add on another 300 calories. Use the fitnesspal app to keep track of the calories that you're takin in.

If you're having trouble getting in your calories you may want to take it easy with the cardio for a while, while your body adds on some poundage.

Cliffs
Eat more calories
Eat more protein (1 gram/ pound)
Lift heavy at the gym
optional: take it easy with the cardio

[Athleticbroo]

He'd prolly gain much than in our case bro, He's 15 and still goin through "dat der no cell tech, cell tech" stage ha

[Tokana]

I kno... 15 + nutrition + sleep + weights + noob gains = crazy gains

[BertMacklinFBI]

increase your protein intake when you lift, meaning protein shakes! take at least 2 scoops, that should be about 50+ grams of protein. since you're a runner you're gonna be burning through muscle like no other so you gotta find a good balance of lifting weights and running to maintain whilst slowly building at the same time. that means you'll have to hit the gym a good amount of times per week, maybe 4 minimum. and like @athleticbroo said, you gotta trick your muscles to help them grow, so go light then go heavy. The Wolverine workout program is a good example of tricking your muscles. just remember, if you wanna keep up on the muscle then keep up the protein and complex carbs and keep up the lifting, if you find the right balance then you can run all you want.

[BertMacklinFBI]

heavy then light for tricking your muscles:P lol

[BertMacklinFBI]

actually it depends on how you started building. but just go heavy first then light if you're kinda new.

[Athleticbroo]

So I am not the only one stalking hugh jackmans workout for that shit... and yea bro, I followed it for three weeks but went 4k instead of 6k and still had pretty strong muscle gain more than fat

[Athleticbroo]

Damnn. Strongmirinder

[Anonymous]

Just talk to your coach about this. If you fuck up your diet you won't run well. Also, you should be doing weight training.

[AkumaKira]

i can't tell you exactly but i cannot tell my coach for diet... if u were me you would understand.. and i do weight training everyday after running

[Opinion Owner]

Explain to me why you can't talk to your coach.

[AkumaKira]

well... he's one of the best coaches in the country, he does great work and is a good person.. all the team loves him. But there are times that he is very strict. He thinks I care about my diet which i do.. i dont eat chips fast food and these kind of crap... but i want a diet that will help me more. So if i tell him this he will probably get mad at me. You really dont want to see him mad.

[Opinion Owner]

@Athleticbroo @BertMacklinFBI @Tokana these guys can help you way more than I ever could :) I wish you luck!

[Athleticbroo]

Wtf? help with what?

[jwhit]

You're only 15, you're body is still growing. When I was 15 I was stuck in the 160s and thought I'd be there forever, but surely enough by my senior year I was in the 190s with no additional fat. Just give your body time to develop, you might grow an extra 2-3 inches and gain another 10-15 pounds of muscle before your done in high school.

[Athleticbroo]

225 gm protein intake within 3 cals.

And also, fluctuate your lifting. Two weeks light and last two weeks, Heavy.
Itd shock your muscles causing em to grow

You can't just expect to gain all muscle weight but yea most would be muscles. 70-30ish

[BertMacklinFBI]

hahaa im doing the wolverine workout right now, im only going into my 2nd week though.

[CourtJester]

Add weight training (not just all cardio) to add muscle mass and eat your proteins bruh. Proving such complex meal plans is such a pain lol.