Cutting

[ironman512]

What u guys think it might not be great but it better then what i used to eat. All help appreciated

Wake up
one scoop of whey w/ water
2 cups of cheerios with milk

477 cals, 11g fat, 35g carbs, 40g protein

Lunch
1 bottle of water
peanut butter sandwich or chicken salad on 12 grian bread
chex mix or natrual valley bar

~540 cals, 13g fat, 72 grams carbs, 37g protein

Pre-Workout
1 bottle of water
zone bar

210 cals, 7g fat, 21g carbs, 16g protein

Post-Workout
1 scoop whey with water
1 bannana

230 cals, 2g fat, 33g carbs, 27g protein
Total: 1457 cals, 161g carbs, 23g fat, 120g protein
Diner is small to medium proportions of whateva my mom makes, i will slightly alter it on non workout days

 

[Jodi]

What u guys think it might not be great but it better then what i used to eat. All help appreciated

Wake up
one scoop of whey w/ water
2 cups of cheerios with milk

477 cals, 11g fat, 35g carbs, 40g protein

For a newbie to healthy diet this is a good start. Some better choices of cereal would be Kashi Go Lean, Uncle Sam and Fiber One - there are others too - just look for whole grains/multi-grains, low sugar cereals and be sure to look at the ingredients. If you can't pronounce it, don't buy it

Lunch
1 bottle of water
peanut butter sandwich or chicken salad on 12 grian bread
chex mix or natrual valley bar

~540 cals, 13g fat, 72 grams carbs, 37g protein

Ok so this I would skip the PB sandwich and stick with the chicken instead. Also, why not have some sweet potato instead - you could even bake sweet potatoes fries or brown rice or some fruit instead of the chex or valley bar. Also, you need to add some veggies

Pre-Workout
1 bottle of water
zone bar

210 cals, 7g fat, 21g carbs, 16g protein

Hmm not my favorite choice here that's for sure. Bars are full of garbage. You could make your own.

Post-Workout
1 scoop whey with water
1 bannana

you need a complex carb here too. Add some oats to that PWO shake.

230 cals, 2g fat, 33g carbs, 27g protein
Total: 1457 cals, 161g carbs, 23g fat, 120g protein
Diner is small to medium proportions of whateva my mom makes, i will slightly alter it on non workout days

See comments in bold.

What are your goals here? You are not eating enought that's for sure. 1500 cals is not a lot of food so are you male/female - age, goals etc....

 

[Tier]

dont eat pre-workout, digestion saps energy

 

[ironman512]

im 16 wieght about 211 im doing powerlifting currently but i wanna drop down to the 198 class.

Ok so this I would skip the PB sandwich and stick with the chicken instead. Also, why not have some sweet potato instead - you could even bake sweet potatoes fries or brown rice or some fruit instead of the chex or valley bar. Also, you need to add some veggies

i cant bring sweet potato or veggies to school, plus the stuff site in my locker from 7 to 11:15

you need a complex carb here too. Add some oats to that PWO shake.
when u say oats do u mean like eating the quaker oast u add to boiling water raw

also i cant make bars


dont eat pre-workout, digestion saps energy
but would this be worse the being hungry as shit before u lift

 

[Jodi]

No, you should have a meal before working out. Never lift on an empty stomach.

Yes, I mean old fashioned quacker oatmeal (not instant) and yes, you add water. You can cook it in the microwave and it will be done in less than 3 mins.

 

[Emma-Leigh]

Firstly - You are eating far too little - 1500 cals when you are so young and so large is stupid.

i cant bring sweet potato or veggies to school, plus the stuff site in my locker from 7 to 11:15

Why not? Does your school ban it?

If time is a probelm cook it all up at the beginning of the week and store it in tupperware in the frige - then just grab what you need each morning.

And you can store these in your locker for 3 hrs, it is not going to harm it.. And if you are worried, take a cooler with you - it will keep everything fresh.

also i cant make bars

Ok..... So.... Why not?? You do not have a kitchen then?

but would this be worse the being hungry as shit before u lift

You should certainly eat before you workout.

 

[ironman512]

Yes, I mean old fashioned quacker oatmeal (not instant) and yes, you add water. You can cook it in the microwave and it will be done in less than 3 mins.

I dont have a microwave, can i eat the oats uncooked

Ok..... So.... Why not?? You do not have a kitchen then?

I have a kitchen but my mom wont let me use her stufff to make protein bars + im fine with the zone bars

Why not? Does your school ban it?
No i think im on the wrong page, when i think of sweet potato i think of hot sweet potatos outta the oven with stuff on top, so what do u mean by sweet potato?

And by the way with dinner i get a total of 2200-2500 calories

 

[Emma-Leigh]

I dont have a microwave, can i eat the oats uncooked

Rolled oats that look like this:

You do not need to cook... They are steamed when they are rolled... However, they will be chewy - so I recommend you 'soak' then in a shaker bottle with milk/water/yoghurt before you eat them.

I have a kitchen but my mom wont let me use her stufff to make protein bars + im fine with the zone bars

Your mum will not let you cook? Why not? God - how does she think you are going to cope once you get out into the world?

Anyway - zone bars are crap... but eat them if you want.

No i think im on the wrong page, when i think of sweet potato i think of hot sweet potatos outta the oven with stuff on top, so what do u mean by sweet potato?

Cold sweet potato. Cooked in the oven then left to cool and then put into a tupperware container. Topped with an appropriate protein (eg: a can of tuna), some vegetables (eg: 1 cup of steamed broccoli and 1 cup of green beans that have been cooled and stored in the same manner), and some healthy fats (eg: some almonds, some olive oil, some walnuts, some avocado etc etc).

 

[ironman512]

those are the same oats that come in the quaker oat can right? (not instant)

i can cook but my mom doesnt want me making bars( know i dea why), and would a bag of spinach leaves be good with lunch as a vegteble

 

[Emma-Leigh]

those are the same oats that come in the quaker oat can right? (not instant)

I live in Australia. I don't know what comes in quaker oats cans....

But no, it is not instant oats. Those are chopped into smaller bits and often have added sugar/ingredients.

i can cook but my mom doesnt want me making bars( know i dea why)

and would a bag of spinach leaves be good with lunch as a vegteble

That would be perfect.

 

[ironman512]

if i add oats to break fast how much?

 

[NEW_IN_THE_GAME]

Hey bro, eat man. I mean if you eat like this your strength will drop 25% or so. try at least 2500 cals a day.

Remember, slowly. dropping too fast will also fuck you up. 1-3lbs a week.

 

[Tier]

No, you should have a meal before working out. Never lift on an empty stomach.

Yes, I mean old fashioned quacker oatmeal (not instant) and yes, you add water. You can cook it in the microwave and it will be done in less than 3 mins.

Why should you eat before training? Doesn't digestion take a ton of energy?

 

[Emma-Leigh]

Why should you eat before training?

It is akin to trying to drive a car with no petrol in the tank...
Read This article.

Proteins and carbs before training = much better training session and better anabolism.

Doesn't digestion take a ton of energy?

No.

 

[ironman512]

emma would oats be good wit breakfast n post workout also on days i dont lift what should i replace my pre n post workout meals with