Please Help Me With My Diet

[Fred57]

Could any of you help me? I have decided what I want my diet to be –

2160 calories, 180 g protein, 180 g carbohydrates, 90 g fat
As little sugar and unsaturated fat as possible.

5 meals a day

-Small breakfast every day at 7:00 AM – bowl of cereal (Special K) w/ Skim Milk
-Protein bar every day at 11:45 AM
-Meal between 2:00 PM and 4:00 PM
-Meal between 6:00 PM and 8:00 PM
-Meal before bed at 10:00 PM or so

I would like to avoid supplements aside from my daily protein bar, and I’d like to have most or even all of my meat be poultry, as I prefer poultry. My questions are:

-Is this even feasible?
-Where can I find out how many grams and calories are in common foods like eggs, chicken, etc that is unlabeled?
- If I need supplements, which are the least dangerous?
- Is this diet unhealthy considering that I do train to build muscle, am 16, and weigh 180 lbs (note my only exercise comes from aerobic and strength training workouts)

All of the help you can provide me is appreciated, including any possible suggestions for meal plans and websites that will help me fine tune my diet!

Thank you all very much!

[Stray]

Is this even feasible?
Yeah certainly.


-Where can I find out how many grams and calories are in common foods like eggs, chicken, etc that is unlabeled?
Try www.fitday.com...great for counting calories

- If I need supplements, which are the least dangerous?
Protein shakes and MRPs,creatine, multi-vitamins.

Someone on the board here said that getting results is 33% diet 33% excercise and 33% rest...and the remaining 1% is supplements...and I agree with that.

- Is this diet unhealthy considering that I do train to build muscle, am 16, and weigh 180 lbs (note my only exercise comes from aerobic and strength training workouts)

Whats unhealthy about it? you might wanna bulk up that breakfast some...ad some protein...but all in all looks doable.

[Fred57]

Thanks for that website, it is amazing, do you know of any other useful resources?

[Stray]

http://www.exrx.net/Lists/Directory.html

Is great...pick the bodypart and it'll list excercises that will target it....complete with little pics of how the rep is done :)

[Jane]

What are your goals?

[Wizard]

Well, you re 16 y.o, so you don't need to think about supplements yet. Some protein may be ok, provided that you ve run out of meat,eggs,fish etc. The only supplement that can have a great impact on your diet is the flax seed oil. A tablespoon per day is what you should be aiming for.

The breakfast (break-fast) should be richer. Add 1-2 eggs and if you want to, you can also eat oatmeal instead of the special k but it's not so important.

[Fred57]

My goals are to lose my 15-20 lbs of extra noticable fat while I continue to build muscle

[Wizard]

Ok, that's not possible.

You can just retain your muscle mass while losing the extra bodyfat.

[Fred57]

what do you recommend to accomplish that, in terms of diet and training?

[Wizard]

Your goal is to keep as much muscle as possible while on a calorie restricted diet. Try to keep protein relatively high carbs mod and fat mod (prefer flax seed oil,olive oil,peanut butter,eggs and other good sources of fat that aid in testosterone production) Eat about 6 small meals per day. Start with 2500 calories per day and then you can reduce/increase the amount (by 300calories per week) depending on your progress.

As far as training is concerned: During this phase you should go for moderately heavy weights keeping to an 8 - 10 rep range, but always with high intensity.Your goal during this phase is to retain muscle. You will also need to perform some aerobic activities.(30 - 45 minutes/3 times per week)