Need major assistance on my diet!

[goose102]

Ok here are my stats:

Age: almost 16
Height: 6'1
Weight: 195
Body fat %: around 14%

I feel that my diet SUCKS!

Here's a layout of the things i normally eat:

Breakfast:
-Bowl of mini wheats (0 grams of sugar), with skim or 1 % milk.
-Bannana
-Protein shake
-One glass of water
-Multi vitamin, Fish oil, and flax oil.

Next meal:
At school the healthiest thing we have are these sandwhiches (Bread, turkey, cheese) Baked lays, and an apple. I also drink a bottle of water and 500 ML of chocolate milk.

Next meal: (home from school)
-Banana
-Protein shake
-tuna

Next meal:
-Ususally lean meats with cooked veggies

Last meal:
-Protein shake
-Peanut butter

I feel like this just sucks... It also feels like i eat the same things everyday.. Someone make me an example meal plan please with lots of different foods.

I am currently wanting to build some muscle but not get fat.. Could i throw in some HIIT or jogging in to keep fat down while still putting on muscle mass? Give me an idea of how many calories i should go over maintanance. Also i dont even know what my maintanance calroies should be? I just need a lot of help to evaluate my diet.

Thanks.

 

[goose102]

=)

 

[Jodi]

I feel like this just sucks...

I would have to agree.

Please read the stickies at the top of this forum called "Guide to Cutting, Bulking" etc.... That will get you started.

 

[goose102]

anyone have any suggestions? I'm wanting to bulk!!!!!

 

[goose102]

i wanna bulk!

 

[juggernaut]

]

Breakfast:
-Bowl of mini wheats (0 grams of sugar), with skim or 1 % milk.
-Bannana
-Protein shake
-One glass of water
-Multi vitamin, Fish oil, and flax oil.
Try old fashioned oatmeal instead of mini wheats

Next meal:
At school the healthiest thing we have are these sandwhiches (Bread, turkey, cheese) Baked lays, and an apple. I also drink a bottle of water and 500 ML of chocolate milk.
bag a mini meal-like a turkey sandwich with greens in it

Next meal: (home from school)
-Banana
-Protein shake
-tuna
its okay; if you get tired of tuna, which is very easy for me-add some flax oil and add some whey instead

Next meal:
-Ususally lean meats with cooked veggies
fine, add some EFAs

Last meal:
-Protein shake
-Peanut butter
fine too-throw in some fiber supplementation to slow down the absorption of the protein.

it seems like you are suffering more from boredom than a bad diet.

what does your post workout nutrition look like?

 

[juggernaut]

i should add that your diet doesnt seem that bad-add some protein and healthy fats and you'll be fine. but what about that PWO?

 

[juggernaut]

as for cardio, you COULD use some HIIT, but dont go nuts. If you do it, do only 3 sessions and no more. Schedule them when you dont do quads or hams. At this point, if you are trying to gain size, these cardio sessions would be geared towards nutrient partitioning. Anymore and you will mess with your gains. Expect a little bit of bodyfat, dont be afraid of it. in three months, go on a maintainence program and a month later, do a cut. then start the whole cycle over again; this type of periodization hinders fat gain and maximizes muscle tissue gain. Be patient, and dont expect miracles overnight.

 

[juggernaut]

and how much water are you drinking a glass a day?

 

[goose102]

My post workout nutrition is as follows: Whey protein shake and usually a full meal. Usually low carb. Also i drink tons of water! like 1-2 gallons a day!

 

[juggernaut]

Jodi taught me something that has really worked incredible wonders for me. 1 scoop of whey, 1 cup of OF oats, yogurt and small section of fruit. It hits everything and really fills you up. It made the biggest difference in my fat loss and still kept me going.

 

[goose102]

What if my workout is later on during the evening, like 7-8 o'clock? How about nutrition then?

 

[Double D]

Sure do use alot of protein shakes. I would cut that down to 1. And bring a protein bar or can of tuna or something to school with ya.

 

[juggernaut]

What if my workout is later on during the evening, like 7-8 o'clock? How about nutrition then?

I actually dont know since I workout in the early morning (3:45am). I would imagine you'd need some type of carb supplementation with the protein...Jodi? Slow burners? oats and yogurt?

 

[juggernaut]

Sure do use alot of protein shakes. I would cut that down to 1. And bring a protein bar or can of tuna or something to school with ya.

protein bars suck, nutritionally. Eat a sandwich instead. Turkey, mayo and cheese on whole grain bread.

 

[Double D]

Not the best I agree, but you cant exactly carry a turkey sandwich in your backpack all day now can ya?

 

[goose102]

How many carbs should i be getting post workout?

 

[juggernaut]

Not the best I agree, but you cant exactly carry a turkey sandwich in your backpack all day now can ya?

they have portable coolers the size of lunch bags now. I have one and carry a backpack in my job.

 

[Jodi]

anyone have any suggestions? I'm wanting to bulk!!!!!

Yes, my suggestion was to read the sticky. It will tell you how to go about that and you will learn as you go.

 

[goose102]

If i workout late at night, what should my PWO nutrition look like?

 

[juggernaut]

try oats with whey

 

[goose102]

how much whey and would it lead to fat storage form all the carbs?

 

[WBM]

If i workout late at night, what should my PWO nutrition look like?

It should look the same as it would if you trained early in the day.

Personally, I like oats + whey + fruit + natural yogurt or skim milk.

 

[tucker01]

Fat storage occurs from excess cals, not from having Carbs and Whey together.

 

[goose102]

so if i always expend more cals than i take in then it doesn't matter how many carbs i take in i wont store fat?

 

[tucker01]

You are twisting your original question. You were enquiring about PWO.

Sure Macros have an impact on body composition, but PWO workout isn't going to make a big difference at that time of day.

Cals in vs Cals out is the basics of it.

 

[nni]

that really depends on how your body reacts.

all calories are not the same, off the top of my head protein and carbs are 4 calories each and fat is 9 calories. you body wants to take the easiest way from point a -> b so it will burn whatever is easiest to burn first.

just because you are in a calorie deficient state it doesnt mean you cant take on as many carbs as you want, especially being as you wont be in a calorie defficient state anymore after that practice.

the idea of high gi carbs post workout is to spike your insulin, if you are cutting, DO NOT use high gi (or any) carbs instead use glycine. you should get the desired result without messing up your calorie count for the day.

 

[goose102]

what are some examples of high gi carbs and glycine?

 

[juggernaut]

what are some examples of high gi carbs and glycine?

white bread, dextrose, maltodetrin, grapes, pop tarts, sugary cereals....Why?

 

[goose102]

that all lloks like junk food besides the grapes.. Are they bad?