Thread: Pleas Give ME Adivce On My Diet

hello i am not really new to this board, ive been reading and learning alot from the fellow members. and i want to see what yall think of my diet.. i am17yr old male 120 lbs. 5'8" i am skinny bc i run xc and track...i also workout 5 days a week and try and get at least 120 g of protein daily but with school is very rough...anyway check it out:
(also trying to maintain weight or try and get more muscle mass w/o weight gain of fat... i know isnt possible so..)

breakfast: 1egg whit and 1 whole egg (scrambled)
toast w/ pb and oats
banana
1% lowfat milk

snack: 3 mini wheats (dont ask lol)

lunch: (school food) grilled chicken
roll
broccoli w/ cheese
orange
fat free milk

snack: (after running 5.5 miles and lifting) ON whey shake
(banana, Blueberry)

dinner: tuna fish sandwich
rice cake w/ pb j and oats
sun chips (whole grain)

Approx: 1303 calories and 97 g of protein

Didn't I give you a little advice about how many calories you should be aiming for in an earlier post here?

In that post I suggested a calorie intake about double what you are eating now!? Why are you trying to maintain such a low food intake? 1300 cals is enough for a very small female (100 pounds, 5') - not a young, active, growing male teenager.

You are going to be doing yourself some serious damage (in terms of physical health and development) if you continue to eat so little.

You will also be doing yourself no favours in terms of your sport performance - how do you expect to be competitive when you are not even eating enough to survive in day to day life, let alone train or compete?!

You have to eat, and eat properly.

Originally Posted by serd

breakfast: 1egg whit and 1 whole egg (scrambled)
toast w/ pb and oats
banana
1% lowfat milk

Dump the toast and eat something with more nutritional value. How about a bowl of porridge or natural (untoasted/unsweetened) muesli? You can top it with banana, some PB, some fat-free/sugar-free yoghurt and some skim milk.

Then have the scrambled egg + 2 whites on the side.

snack: 3 mini wheats (dont ask lol)

Add real food to this meal - this is not a meal. What about you take a small container to school with tuna, some walnuts, some brown rice and some celery or broccoli in it?

If you don't have enough time for this then make yourself some home-made protein bars (oatbran/oats, eggs, PB, whey, apple sauce) or make a 'Meal replacement shake' - simply add skim milk powder, whey, ground oats, ground flaxseed in a shaker bottle and take this to school. Then just add water and shake when you need it.

lunch: (school food) grilled chicken
roll
broccoli w/ cheese
orange
fat free milk

This looks ok. I would just watch for any mayo or butter on the roll and keep the cheese to a respectable level.

Then eat something before your run/weight training!! How do you train with no energy?

You could make yourself another bar (banana, natural yoghurt, oats, whey/cottage cheese etc) or have some rice with some egg whites and yoghurt... Just something with carbs and protein. A few vegetables would not go astray either.

snack: (after running 5.5 miles and lifting) ON whey shake
(banana, Blueberry)

Once again - to recover from your training session you want something more substantial than a 'snack' - you want real food!!!

eg:
Skim milk
Whey
Banana
oats

dinner: tuna fish sandwich
rice cake w/ pb j and oats
sun chips (whole grain)

?? Ok - ummm tuna is good... but the rest of it?? You want to get some vegetables here... And some healthy fats (avocado would be good... or olive oil). The oats are ok - but the rice cakes, bread and sun chips are probably about as nutritious as chewing on an old hat...

What about something like sweet potato, with some salmon and some vegetables?

Approx: 1303 calories and 97 g of protein

EAT MORE!