Thread: need help with diet

Can you give us a basic layout of what your current daily diet looks like? And we'll go from there

6:50 two eggs
Around 8 protien shake
Lunch usally what ever
2:00 protien shake
5:00 dinner
8:00 protien shake
I really don't eat sweets being an athlet I don't drink soda, I don't really have a set diet and there's a lot of info on diets idk what's miss leading and what's true so I needed some help (sorry I'm new to this and hope this is what u wanted)

At your age and experience level with dieting it is going to be hard to give you a clear and concise answer. Alot of dieting is playing with calories and ratios and seeing what works for YOU. What works for 100 people may not work for another 100 people. Check out the stickies in the diet section for some guidance. Also, it isnt a simple answer since you dont have a set diet every day. The key to losing fat is being in a caloric deficit either by excess cardiovascular activity or by a reduced calorie intake. The best advice i can give you is to start making your own lunch and dinners that way you know EXACTLY what you are eating everyday and start playing with the numbers from there. I hope that helps a bit kern

It dose man thanks

Originally Posted by kern57

It dose man thanks

you're welcome! if you have any questions feel free to post them up or send me a pm when you get over 25 posts. stick around and learn all you can

For starters, learn how to quantify what you're eating so it isnt' just a crapshoot and you're really not sure what you ate after the fact.

A great tool for this is an online food counts program like FitDay - Free Weight Loss and Diet Journal. Its a free, online website that you can use to enter a typical daily meal plan. The application has a database of typical foods w/ calories and macronutrient values (grams of protein, fats and carbs) for each food, and you can configure the portion size. For those foods or particular brands that aren't in the database, you can define your own and use those.

When you've entered everything you ate for a given day, it will give you the total calories as well as macronutrient break down, i.e. % and grams of protein, fats & carbs that went into your full day's fueling.

What I see from your list is 1) a lot of protein shakes, 2) not enough real food, but also you didn't list out the foods of lunch & dinner. If it changes, can you post up an example of today or one given day, regardless of how regularly you eat that. Its great you don't eat sweets, but I'd honestly guess at your age, and with your stats, you can probably accommodate a few breaks. Although if you don't enjoy them either, don't feel obligated to force junk food down. The point is that you don't really need to follow a strict diet because your body is at its optimal point in life for utilizing the food you do throw down the pie hole.

Also w/ football, and if you are training (e.g. lifting) in addition to your regular practices & games, you're putting a lot of energy demand on your body. For your current height and weight, I'd almost guess you're not getting enough food and maybe you're sort of skinny fat (meaning you're not eating enough to support the energy demands on your body and it is starting to consume muscle to support the energy it needs) - and it is just showing itself in the midsection? This is where detail of your typical lunch & dinner would help.

I think I would put more carbs in your morning meals - breakfast is what gets you going in the morning. Generally when you're distributing proteins, fats & carbs across the day, you'd want to optimally put them where you'll use them. A good kick of readily available energy source (carbs) in the morning will be used. So I'd include say, a cup of oatmeal & some fruit. Is there some reason you eat the eggs first, and later throw down a shake? Certainly feel free to eat it all at once. I like to use 35 g of protein per meal as my guideline. For a young guy your size, I think you can set 50 g of protein per meal as your guide. Generally use shakes as a supplement to your regular meals to get more protein, but not as your meal if you can help it.

Can you add more detail to what is a typical day's lunch & dinner? Also what is your phsyical activity? Football practice? Lifting? Anything else? And when? This will help to see where else to make sure you're getting your carbs & fats, and also good veggies!

Dinner is usally some kind of meat, rice or mash potatoes and usally green beans .... Workouts I work out two times a day propaly 45 mins each around there I lift pretty hard
I've been off of football for 2 months or so
Yeah its pretty much my mid section only

Originally Posted by kern57

Dinner is usally some kind of meat, rice or mash potatoes and usally green beans .... Workouts I work out two times a day propaly 45 mins each around there I lift pretty hard
I've been off of football for 2 months or so
Yeah its pretty much my mid section only

OK, so some sort of veggies.

What does lunch look like? Again - if its different every day, what did you eat today?

Also what times of day do you train and what do you do in each of these sessions?

Originally Posted by juicespringsteen

At your age and experience level with dieting it is going to be hard to give you a clear and concise answer. Alot of dieting is playing with calories and ratios and seeing what works for YOU. What works for 100 people may not work for another 100 people. Check out the stickies in the diet section for some guidance. Also, it isnt a simple answer since you dont have a set diet every day. The key to losing fat is being in a caloric deficit either by excess cardiovascular activity or by a reduced calorie intake. The best advice i can give you is to start making your own lunch and dinners that way you know EXACTLY what you are eating everyday and start playing with the numbers from there. I hope that helps a bit kern

Very good advice! I'm registered dietician..we try to drive that meesage home with all our patients! That's where it's at ratios and keeping track what works for you with trial and error.

You should take more amount of proteins and carbohydrates! it will surely help you!