I was wondering if someone could help me with my diet plan. I am a 16 year old soccer player. Im 5'9" and weight 148. I know when you all see that you are gonna say I needto bulk, but i dont want to right now because my season is just starting. I had my BF% taken at my gym and it came out at 3.4, so I know that is wrong.( It was taken with a gun in three spots) I am just looking to for someone to take a look at my diet and anylyze it.
meal 1
Oatmeal pancakes
made with ground oatmeal, egg whites, and FF yogurt
Cal-365 P-30.5 C-48 F-4.5
Meal 2
Ultramet MRP shake
Cal-280 P-42 C-23 F-3
Meal 3
5oz chicken breast
1 cup of brown basmati rice
Cal-447 P-48 C-46 F-7
Meal 4
Protein bar ( i know you hate these but ....)
I dont always eat the same one but i try to get one with around ..
Cal-250 P-20-30 C-low sugar F-6
Meal 5
6 oz 93% ground beef
1 cup op oats or brown rice
Cal- 540 P-45 C-56 F-17
Meal 6
1 cup FF cottage cheese
2 tablespoons skippys reduced fat PB( im gonna get natrual when i am out of skippy)
Cal-330 P-33 C-25 F-12
Total
Cal-2117 P-223 C-211 F-44
I also eat veggies through out the day (lettuce, broccli, cuccumber etc..)
I also bought some efa caps. They have 1g fat per cap and are a combo of fish oil, flaxseed oil, borageoil, and safflower oil. I was wondering how many to take a day a when to take them.
Thank you
Posted by: atherjen
Looks good to me! Make sure to take those efa caps and eat the veggies!
so your goals just to maintain?
Posted by: neddost
I would like to maintain for the season and then when it is over try to bulk up a little
How many efa caps should i take??
Posted by: Jodi
I think 12-15 caps a day would be good for you.
Posted by: neddost
so i should bring my fat intake up to 60 grams a day? Thats not to much?
Posted by: atherjen
Not at all, remember, you NEED healthy fats in your diet!
