Originally Posted by cpush

I go to school, but I am usually able to pull 5-6 meals a day. I basically have 2 different schedules, they are as follows:

Monday, Wednesday, Friday

Meal 1 (8:00): Half cup of FiberOne, Skim Milk, half serving of fruit, MultiVitamin
190 Cals

You need some protein here. Have some eggs or a shake too

Meal 2 (11:15): Grilled chicken salad OR ham/turkey/tuna Sandwich on light wheat OR boca burger on light wheat. Half serving of fruit
220 Cals

Good, also add some EFA's

Meal 3 (2:15): Same as Meal 2
220 Cals

Same comment

Meal 4 (6:00): Grilled chicken breast, 1/2 cup of cottage cheese, 1/2 cup yogurt
290 Cals

Add some veggies and EFA's

Meal 5 (9:00): Nat peanut butter sandwich on light wheat toast
195 Cals

Again, you need veggies. Also, this diet is lacking protein. Have a shake with it some other animal protein

Meal 6 (12:00): 1 cup of cottage cheese
200 Cals

This is excellen, however you need to add some fat here. Fish oil would be good
Total = ~1315

Tuesday and Thursday

Meal 1 (8:00): 3 oz scrambled eggs, 1 boiled egg white, 2 slices of whole wheat toast
300 Cals
Good
Meal 2 (11:15): ham/turkey/tuna Sandwich on light wheat
170 Cals
Veggies & EFA's
Meal 3 (2:15): Grilled chicken salad, half serving of fruit
220 Cals

Good, you should use some flax or olive oil for dressing

Meal 4 (6:00): Nat PB sandwich on light wheat + 1 cup cottage cheese OR grilled chicken breast w 1/2 cup cottage cheese and 1/2 cup of yogurt
290 Cals
Good add some veggies

Meal 5 (9:00): Nat peanut butter on 1 slice of light wheat toast
150 Cals

Like above this meal needs protein

Meal 6 (12:00): 1 cup of cottage cheese
Same as above, add some fish oil
200 Cals

Total = ~1330

I am 5'8" a solid 130 pounds, (I'm a bit asian so I'm a bit smaller, please take this into consideration). I do cardio every other day for 20-30 minutes, burning 200-300 calories. I do callisthenics every night (pushup and abs). I am not looking to gain, just to maintain my bodyweight and possibly lose some tummy fat. I know the first thing I will be told is I need more calories, but once again, I'm built small. Any advice would be great. Thanks alot.

Originally Posted by cpush

thanks so much, as far as efas go.. where can I get them and any type in specific? could you recommend how many to take too? I am new to fish capsules so I don't exactly know what to expect or how I should take them and what not. Thanks again

Originally Posted by Emma-Leigh

For EFA's - There are two actual EFA's one is an omega-3 fatty acid and one is an omega-6 fatty acid. In terms of real food sources - you can not go passed fish, nuts (walnuts in particular) and seeds (especially linseeds).

Fatty fish (salmon, mackrel and sardines in particular) will offer you a great source of omega-3 fatty acids (esp. EPA and DHA), as will walnuts and linseeds. The other nuts and seeds will also offer you some omega-6 fatty acids.

So adding any of these things into your diet would be good.

As for the supplements - some good fish oil capsules are the best things you can invest in. 6g a day (6 capsules), spread evenly over your day (2 or 3 taken at 2 or 3 meals) is perfect.