Thread: Constructive Criticizm?

I would eat some more complex carbs and lose a few pieces of fruit. Definetly ditch the banana at night. Add some protein to your pre-workout meal. There probably some other things but I need to eat right now so I dont have time to list them. lol

You are young and really active so you don't need to worry about following a 'strict' diet. Just eat healthy, eat enough and train hard and you should grow like a weed and stay relatively lean anyway (esp. if you are genetically that way inclined).

I would just aim fora few 'guidelines' in terms of diet - things like:
1. Complete protein each meal.
2. Vegetables - as many as possible
3. Good low GI carbs, especially pre workout and PWO meal.
4. Fresh fruit - a few servings a day
5. Heathly fats - try to get in 6 to 10g from fish oil caps and the rest in your diet from nuts, nut butters, seeds, olive oil and fatty fish
6. Fuel your workouts andensure you get a good recovery. So protein + carbs before you workout and then haveaPWO shake (whey + carbs) and a good PWO meal (protein + carbs).

Meal 1 7:15am
3/4 C Oats 225 cals
1 C mixed berries 80 cals
tbs. crushed almonds 50 cals
3/4 C FF Milk 65 cals
Either turkey, lean ham, or egg whites 150 cals
570 cals about 50g protien
or

1 c mixed berries

1 c ff milk

1 banana

2 scoops whey

1/4 cup oats

550 about 50 grams protien

Looks good... In the second meal you might want to decrease the fruit slightly and add some more starchy carbs (so decrease the berries to 0.5 cups and increase oats to 0.5 cups).

Meal two (I have to eat this during class) 10:00am

1 whole wheat natural peanutbutter and small amout of honey

1 apple

400 cal 20g protien

Epp - add a complete protein (eg: cottage cheese)
If you are really trying to stay lean you might want to drop the honey as well... And if you REALLY want to get serious replace the bread with a better carb.

eg: A shake with ground oats, CC, PB and an apple.

Meal Three (lunch) 12:30

1 Chicken breast

1.5 C cooked brown rice

.5 tbs olive oil
1 c veggies
piece of fruit
600 cal 45g protein

Looks ok... Might want to watch your overall fruit content. 2 to 3 serves per day is great. More than this is boardering on a little too much (unless you are REALLY active).

Add vegetables to this as well.

.5 sweet potato
1 c green beans
1 chicken breast
piece of fruit
450 cals 40g protien

Good. Same info about the fruit.

Turkey sand on whole wheat bread no condiments
1 slice cheese
yogurt
piece of fruit
carrots
about 600cals 40g protien

Ok - drop the bread for a better carb or, if you must have bread, go for sprouted or pumpernickel and keep it at 1 to 2 slices/day at a maximum.

I would watch having fruit, yoghurt and carrots. You could leave one of them if you wanted but I would drop the carrots for a more fibrous vegetable.

I would also add fish oils to this meal.

Meal four (pre-workout) 3:00 (I cant really stomache much more)
piece of fruit or cliffbar

You might have to stomach more! This is not sufficient for a pre-workout feed. Starchy carbs + protein is what you need.

What about a shake with oats and whey?

Meal five (dinner) 6:30pm (usally 45min after workout ends)
whatever mom cooks
Im not really concerned here I just eat what she cooks which is usually healthy

Do you have a PWO shake???

This meal is fine - just try to get a good quantity of protein and carbs. Some vegetables + a little healthy fat would also be good.

meal 6 9:00
2 peanutbutter wrap (low carb wrap, 1 tbs peanuttbutter, 1 banana)
1 c cottage cheese

I would dump the banana from here (this would be good PWO though) and have PB + CC. The low carb wrap is ok...

thanks a bunch i'll try and follow the guide lines. I thought that I might be having too much fruit but why is it bad? Is it because of the sugars?

Originally Posted by sweatshopchamp

thanks a bunch i'll try and follow the guide lines. I thought that I might be having too much fruit but why is it bad? Is it because of the sugars?

It is not exceedingly bad (esp if you are REALLY active and with you growth and everything) but there are BETTER carb sources for muscle growth and physical activity.

People say that 'fructose' (one of the sugars found in fruit) will 'fill liver glycogen' which can, if it is not used, be eventually converted to fats.. But the amount of fruit you would have to eat to significantly effect this is a huge number (for 50-70g of fructose you are looking and 10 LARGE banana's or 20 apples).

Also - having some liver glycogen stores is beneficial for your body. It helps maintain your blood sugar (esp during and after physical activity) and it is HIGHLY anabolic (so if you are trying to gain lean mass it is a good thing).

But as I said initially - for energy for your muscles for your workouts and for recovery, your other carbs (such as oats) are better.

So some fruit is great - but make sure you get enough of the starchy carbs too.