Hey everyone! I'm sort of new to this forum, so please don't be too hard on me :P Anyway, i need some diet advice...after doing a bit of reading and research around the web, I've created a diet I think should be okay for my statistics (16 years old, 5'11 or so, 164 pounds...as for my body fat, truthfully I'm not sure - I'd wager it to be around 20% or so)...I work out 3 times a week and plan to do at least 30 min of cardio per day...So here it is:
Meal 1 (7:30)
4 egg whites (Calories = 65.6, Protein = 13.84 g, Carb = 1.32 g, Fat = 0 g)
Meal 2 (10:30)
can of tuna (Calories = 95, Protein = 22 g, Carb = 0 g, Fat = 0.7 g)
Meal 3 (12:30)
3 slices turkey and 0.5 cup lettuce on bagel (Calories = 324.71, Protein = 17.42 g, Carb = 53.827 g, Fat = 4.3 g)
1 orange (Calories = 86.48, Protein = 1.73 g, Carb = 21.62 g, Fat = 0.221 g)
Meal 4 (Pre workout - 4:00)
protein shake (Calories = 602, Protein = 45.9 g, Carb = 51.9 g, Fat = 23.17 g)
Meal 5 (7:00)
salad (Calories = 26.66, Protein = 1.06 g, Carb = 4.53 g, Fat = 1.3 g)
chicken breast (Calories = 318, Protein = 38 g, Carb = 6.6 g, Fat = 15.8 g)
Meal 6 (10:00)
1 bananna (Calories 108.56, Protein = 1.22 g, Carb = 27.65 g, Fat = 0.566 g)
cup of cottage cheese(Calories = 99, Protein = 15 g, Carb = 6.7 g, Fat = 1.3 g)
Total Calories: 1922.7
Total Carb: 174
Total Protein: 154
Total Fat: 51.57
Roughly this comes out to a 45% carb, 40% protein, and 13% fat ratio (it's almost 100% . I'm trying to get lean and ripped for summer, so if you guys could help me out with anything you think my diet is lacking or needs, it would be great. Also, I have very limited money to spend on food so I can't afford very much.
Thanks in advance!
NeXuS, amateur fitness freak
A few comments that hit me....
1) I know you are cutting up but your calories do seem low overall.. Remember if your calories are too low you could hinder your fat loss as your body will store fat reserves as an emergency measure.. ok 1900 ainlt that low but then it all depends on you as individual ? How is your progress so far ?
2)Your meals are very unbalanced.. Try and even out the carbs, protein and fat. A 65 calorie brekfast means your body has not had any food all night and then meal one is not really a meal and this is not gonna help. Get a GOOD brekfast in.
Also why have a big pre workout meal and not much post workout ? Also what is the protein shake you are taking ?
3)ALso you might want to cut the cardio to 3-4 times a week. IMO cardio is overated for fatloss it is much better to use diet..
Hope that helps