P-funk said:
teh foods you listed are healthy foods. you need to learn to prepare them in a manner that they taste good. you need to change your lifestyle if you want to see improvements. otherwise you are just wasting your time.
Your diet plan is a start but needs some work.
mike456 said:
7:00 whey shake and multivitamin- go to school
Add some carbs. I make a shake Protein powder + oats + apple + olive oil. Core the apple (or use a pear or strawberries or any other fruit. Try and have a variety). Put everything into a blender. Add some skim milk and Blend on high. It will make a very thick smoothie (depending on how much milk you add). Just chug down and you are ready to go.
mike456 said:
10:00 school lunch- any meat with any vegetables that they are serving
If you have a choice, pick something that is not deepfried. Dont forget carbs. If you have a choice between fries, mashed potato and baked potato, i would go for the baked potato. keep the butter/sour cream topping, if any, to a minimum. Since you are in school, you would need to eyeball what you put in your plate. try and get 1/4 of your plate meat, 1/4 carbs and 1/2 your plate veggies. If you can have a fruit at the end of the meal would be excellent.
mike456 said:
3:00 4 egg whites and veggies scrambled with some olive oil/ tuna with lemon/chicken breasts (ill have one of those not all- same for 7:00)
Again need some carbs. You could chop and nuke a sweet or red potato. Wash throughly and keep the skin on. It has valuable nutrition and fibre.
mike456 said:
4:00 Train
5:00 Play basketball for 30 minutes than have a shake and continue playing for another 45 min
Grind some oats and throw it along with the protein powder. When you need to drink, simply add water. I leave it around for an hour or so to soften the oats. Also throw in 1tbsp of PB. Get the natural PB. Ingredients on the label should read "just peanuts" or "pranuts & salt" nothing else. Nuts are a good source of polyunsaturated fats which you need.
mike456 said:
7:00 4 egg whites and veggies scrambled with some olive oil/ tuna with lemon /chicken breasts/lean meat/fish
This sounds good. Olive oil is good source of monounsaturates which you need most. Also have some yogurt. Not the sugar laden stuff. Go for sugar free and fat free stuff. Or at least sugar free (or no sugar added) stuff.
You could also have Cottage Cheese. Add some stuff to make it intresting. Some cinnamon + fruit. Do some research and you will find plenty of suggestions. There have been threads posted with sugestions in the past in the Diet forum. Do a search there.
Dont be afraid of carbs. You need them. They give you energy to keep you going. A certain minimum abount of carbs are needed everyday to keep you brain happy
so dont go very low on them. carbs are not evil. Excess calories coupled with inactivty is evil.
But you need complex carbs which are good carb sources. Like oats, sweet or red potato (with the skin on), brown or basmati rice. They are nutritious as well as they contain good amount of fibre. High fibre will help in keeping you full longer. But you must also drink 3-4L water a day. In addition, oats will help bring down your cholesterol level a bit.
If you really want to do a diet plan then this is what you need to so. Protein 1-1.25g protein per pound (or up to 1.5g per lean mass) then you add fats (aim for something ~0.4-0.5g per pound).
@230, your maintenence would be approximately 15x your bw. so if you are doing ...
pro (230x1) 230g = 920 cals
fats (230x0.4) 92g = 828 cals
That totals 1748 cals - 3450 cals (230x15) = 1702 cals = 425g carbs
Try and divide those macros evenly between all your meals. However at school and at home you might not be able to make such a close calculation, so you will have to eyeball it. Sit at those cals for 2 weeks, if things dont change, then reduce cals by 10% taking them off carbs as this calc is on the lower end of protein and fats. wait another 2 weeks, if no change, repeat. You will have to get creative with your diet and take the trouble to keep track of it to make this work. use fitday.com to track your daily diet. use nutritiondata.com to find macros for food items.
Dont make a ton of sudden changes. Work at it slowly but regularly and ease yourself into it. E.g. if you are used to drinking whole milk, then dont jump to skim milk. Have 2% for a week or so. then switch to 1% for a week or so. and when you are accustomed to it, then use skim milk.
Study Jodis sticky. Not just read it,
study it. You will have to go through it several times. It is a great place to start. The more you learn, the better you will get at making correct diet choices. Because it is those wrong food choices that got you to where you are.
and good luck!
This is where the problem is. Most people get out of shape because of the 'i eat what i want, when i want and as much as i want'. Those that are concious of the food they put in they mouth and eat in moderation usually never have a weight problem. Think about it, eating whatever you wnat got you into this shape in the first place 
