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What is a good meal plan for a 14 year old to get buff?

lifting weights and sports

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The daily recommendation for weight-training athletes is to eat as much as 0.8 g of protein for every pound of body weight. Protein can come in any number of forms -- eggs, grass-fed beef, whey or casein protein shakes. Shakes can be a quick, healthy and convenient way to build your daily protein intake.

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lift weights and workout to look buff

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It's not that simple
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Vegetables

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Countrygirl212

LOADS of meat and exercise!! Mmm steak sounds good right now (:

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Meat, milk, excercise, and sleep!

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On it
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Meat, veggies and exercise!!!

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14 year olds don't need to be buff... It actually looks odd when they are...

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ANY THAT HAS VITAMINS AND LOTS OF proteins
proteins nuts and meat and
Instead of sugar things for snakes... try granola bars, nuts
Instead of sugary drinks... water!
* If you are exercising and are losing weight and adding muscle... replacing sugary drinks to water makes you lose pounds more and keeps you hydrated *
* eat eggs white only... lots of proteins.... yogurt too*
* some sports drink say only a hundred calories but when you look in the back you should see the serving size... for example , the serving size is 3 then it 300 per bottle and u will drink more if you are exercising.
also look for calcium
the best chess is feta and swish as it has protein and has less fat

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Protien....and more protien

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Lean protein
raw nuts
lots of vegetables
brown rice
quinoa
fruit
animo acids
multi vitamin/mineral
purified water

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