This is for basketball
I run on off days. 4 miles.
1 bowl of natural Quaker oatmeal.
Nitrean protein shake. (2 spoonfuls Nitrean and 2 cups milk)
1 Sandwich Ultra Lean Meat (packed with protein)
A few scoops of natural peanut butter.
Apple, orange, banana, natty PB, whatever really.
Workout at 3:00 to 4:15
Dinner at around 6:30
This is all on what my parents make for the night. If it's salmon or something I pig out, but usually I eat very little of it and then maybe have a yogurt or soemthing (but I find all the High Fructose Corn Syrup in the yogurt and the fat to turn me off...I'm cutting down)
I can maybe have some Carl Budding lunch meat around 8:00
Bed at 11:00
Wake up next day at 6:30 and do it all over again
My questions are:
How can I improve this?
I'm drinking milk and water only. Is this good?
I am planning on have maybe 1/8 gallon/milk per day and 1.5g water.
Keeping natty PB in backpack and school to chow on whenever I'm a little hungry.
I can take Centrum vitamins daily too. I always used to take those but I never really felt different.
I also have iron supplements which maybe I should take?
What about Metamucil wafers just because I hear they are good for you?
Any help is appreciated, and keep in mind this is for basketball. This is a rough sketch so I'm open ears to any changes needed.
A little chubby. I want to get a 'sexy' look.
you're 14,add more veggies to your diet
have a look in the diet/nutrition forum "best threads on diet and nurtition"
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Originally Posted by Twan
Go plug in what you eat in an average day, find the calories/protein/fat etc. and come back and post it. You want at least 1g per lb bodyweight of protein, and 0.5g per lb of healthy fats. You look like you have some serious dietary deficiencies, but we can work on that. Start by looking on the "what a bodybuilder eats" thread. Those foods are going to become your staples.
Read the thread on PWO nutrition. Also, Sandwich meat has a lot of fillers and crap, so if you care about that then you'll want to substitute the sandwich meat for tuna or chicken salad.
Originally Posted by slapshot111
I can substitue for tuna.
I thought that was a good plan but according to you guys its not?
More veggies. Protein shake after workout.
Depends on the meat. If you cooked a turkey or ham, and are cutting that up, then great. If its anything thats packaged, then its crap. Deli meat is loaded with crap such as sugar and other fillers.
Calculate how much of everything you eat. Make sure your getting atleast 1g/lmb of protein and .5g/fat, and probably more since your trying to bulk up.