Sport ^_^; I need help with my eating plan. :] Pwease?

[SILLiiE XD]

Hi Everyone! ^_^ I’m new. I’ve been reading the forum for a while and seen people made a lot of changes for themselves and are fit and healthy. So, I decided to join today to be fit and to eat healthy.

I’ve been eating three meals (Asian meals like white rice, noodles, meat, sushi, and vegetables) with a snack (fruit) after dinner everyday day. I do exercise and play sports everyday except for Sunday because of homework. I’ve been trying to lose my body fat so I can get ready for a high school sport that I want to play and for summer sport as well. I never seem to accomplish losing the body fat. I decided I should eat 6 meals a day.

I used to calculate my PCF recommendations. I weigh 123.2 lbs (digital scale) or 118.2 (old school scale). Not sure which one is correct. The digital scale says my body fat % is 25%. Don’t know if that’s correct either.
Here is the result:

Protein, Carb and Fat Recommendations

1. Each Day You Should Take In 246 Grams Of Protein. This means you are taking in 986 Calories from Protein.

2. Each Day You Should Take In 123 Grams Of Carbs. This means you are taking in 493 Calories from Carbs.

3. Each Day You Should Take In 41 Grams Of Fat. This means you are taking in 370 Calories from Fat.

4. Each Day You Should Take In 1848 Calories.

5. Each Of Your Six Meals Per Day Should Provide 41 Grams Of Protein.

6. Each Of Your Six Meals Per Day Should Provide 21 Grams Of Carbs.

7. Each Of Your Six Meals Per Day Should Provide 7 Grams Of Fat.

8. Each Of Your Six Meals Per Day Should Provide 308 Calories.

I need help creating an eating plan. It’s going to be hard for me because my high school schedule is quite complicated. Here’s my schedule.

BREAKFAST [6:30] Rice, Meat, and Veggie ? Mom’s cooking from yesterday
Period A [ 7:39-8:27] PreCal Honors
Period B [ 8:30-9:17 ] AP English
LOCKER [ 9:17-9:21] Switching Books
Period C [9:21-10:07] AP European History
Period D [10:10-10:57] Study Hall
Period E [10:59 – 11:49] AP Government
LUNCH [11:50-12:15] Eating school’s lunch
Period F [12:18-1:05] AP MacroEconomics
Period G [1:08 – 1:55] AP Spanish
Home [2:30 Not playing a Winter Sport]
Exercise at Home [Gym] [2:40] Weight Training, Cardio [Running], sometimes playing DDR =]
DINNER [3:20] Mom’s cooking
HOMEWORK
SLEEP

As you can see I take a lot of hard classes. I get stress a lot from these hard classes and trying to maintain my high GPA. I don’t know how I’m going to be able to eat snacks in school. >_< I’ll find a way.

So I went food shopping with my mom. :] Here is what I got

Bananas
Blueberries
Peanuts
Mini-Snacks – A Natural Fruit Treat - Raisin
Eggs
All Natural Peanut Butter [NO SALT ] [Smucker]
Sara Lee Chicken Breast
All Natural Plainville Oven Turkey
Quaker Oats ? Never try this one before >P I heard it tastes horrible.
Salad Bags
Corn
Cucumbers
Salad Dressings ? I got two of them. Not sure which is one better. Wishbone B. Vinaigrette (50 cals) and Maple Grove Farms of Vermont Fat Free. Vinaigrette (5 cals)
Freihofer’s 100% Whole Wheat Bread
New England’s Original Organic Milk

I know each meal should consist of PCF. I should eat every 2 or 3 hours. The meal plan I came up with needs a lot of work.

[Breakfast at 6:30] Oatmeal with blueberries and raisins, Milk
[Snack ?:??] ? No idea. Water and something.
[Lunch at 11:50] Water, turkey sandwich
[Snack at 1:55] Banana with peanut butter, water
[Exercise 2:35]
[Dinner 3:20] Turkey/Chicken sandwich, salad[ with corn], water
[Snack 5:20] ; Probably bananas and blueberries. x__X I don’t know. Water.

=] Ha ha, as you can see I definitely do need help what to eat.

Today my parents are praying to the ancestors and gods and goddesses. >/ I have to eat rice and other Asian meals. February 18 is the Asian New Year. The Asian New Year is like Thanksgiving and Christmas combined I guess. =] Lots of food! My mom is going to shopping to buy more fruits for praying and the Asian New Year. X_X Probably apples and oranges. So those are the foods that I have at the moment. =P As you can see, my meals are not very well balance enough and the timing as well. I probably will try to have my first snack during the study hall by coming up with an excuse.

Sorry, for such a long post! :] Thank you for reading it and helping me with my eating plan! Any suggestions and advices are welcome! ^___^ Got to go do my homework!

 

[tonymcclellan]

I think you should start by looking here: John Berardi - Nutrition Articles

Check out the first article for sure.

 

[Xenth]

First off, your post is huge and contains a lot of irrelevant information so I'll quote some parts instead

I weigh 123.2 lbs (digital scale) or 118.2 (old school scale). Not sure which one is correct. The digital scale says my body fat % is 25%. Don’t know if that’s correct either.

Digital scales' body fat measuring is super inaccurate, if you want to know your bf go do a test at your local gym.

[Breakfast at 6:30] Oatmeal with blueberries and raisins, Milk
[Snack ?:??] ? No idea. Water and something.
[Lunch at 11:50] Water, turkey sandwich
[Snack at 1:55] Banana with peanut butter, water
[Exercise 2:35]
[Dinner 3:20] Turkey/Chicken sandwich, salad[ with corn], water
[Snack 5:20] ; Probably bananas and blueberries. x__X I don’t know. Water.

6.30 Oatmeal with low fat milk makes for a great breakfast
10.30 2nd snack, 100Grams of baked chicken breast?
11.50 Turkey sandwich is fine (love those )
1.55 Banana are great Pre/Post workout, the all natural peanut butter seems good (you need fat to loose it, oh the irony )
15.20 Banana and some peanut butter, no comment.
17.30 Should really change this one, an orange and 2 kiwi's sounds good
19.00 100Grams of rice, 200Grams of vegetables 100Grams of meat.
21.00 Can of tuna

Sounds to me like you're eating way too little, same mistake I made when I started my lifestyle change.
How many calories are you getting in daily, and try to get at least 20% good fats daily
How tall are you and how intensive would you call your excercising ?

 

[SILLiiE XD]

I think you should start by looking here: John Berardi - Nutrition Articles

Check out the first article for sure.

Thank you! =] I will ^_^!

 

[SILLiiE XD]

First off, your post is huge and contains a lot of irrelevant information so I'll quote some parts instead



Digital scales' body fat measuring is super inaccurate, if you want to know your bf go do a test at your local gym.



6.30 Oatmeal with low fat milk makes for a great breakfast
10.30 2nd snack, 100Grams of baked chicken breast?
11.50 Turkey sandwich is fine (love those )
1.55 Banana are great Pre/Post workout, the all natural peanut butter seems good (you need fat to loose it, oh the irony )
15.20 Banana and some peanut butter, no comment.
17.30 Should really change this one, an orange and 2 kiwi's sounds good
19.00 100Grams of rice, 200Grams of vegetables 100Grams of meat.
21.00 Can of tuna

Sounds to me like you're eating way too little, same mistake I made when I started my lifestyle change.
How many calories are you getting in daily, and try to get at least 20% good fats daily
How tall are you and how intensive would you call your excercising ?

Ha ha I tend to give irrelevant information a lot. >P It's a bad habit.

That's what I thought of my digital scale. I probably going to throw it out of the window. -.-; It's not making me happy so I guess I will have to divorce it. :]

I got couple questions the food that you listed for me. Is it alright if I ate different types of fruits besides an orange and 2 kiwis? [ I'm anti-kiwi.] When you say rice, do you mean white rice or brown rice? >_< So many say that white rice is bad for you etc etc because it clogs the arteries or something like that. If you meant brown rice, there's no way I'm getting it. XD My mom will say "There's nothing different between white rice and brown rice! They're both rice with different colors!" -_-; Yeah, there's no way it's going to work.

I'm 5'4''. -.- I'm a shortiie. >P Oh well. My calories probably should be around 2000 I think. I'm not sure if my intensive is medium or high for my excercising. I want to say high because I run, weightlift, field hockey training, and do kickboxing/tae kwon do at home a lot. I'm not really sure. -.-;

:] Thanks for helping me!

 

[[Focus]]

First off, your post is huge and contains a lot of irrelevant information so I'll quote some parts instead



Digital scales' body fat measuring is super inaccurate, if you want to know your bf go do a test at your local gym.



6.30 Oatmeal with low fat milk makes for a great breakfast
10.30 2nd snack, 100Grams of baked chicken breast?
11.50 Turkey sandwich is fine (love those )
1.55 Banana are great Pre/Post workout, the all natural peanut butter seems good (you need fat to loose it, oh the irony )
15.20 Banana and some peanut butter, no comment.
17.30 Should really change this one, an orange and 2 kiwi's sounds good
19.00 100Grams of rice, 200Grams of vegetables 100Grams of meat.
21.00 Can of tuna

Sounds to me like you're eating way too little, same mistake I made when I started my lifestyle change.
How many calories are you getting in daily, and try to get at least 20% good fats daily
How tall are you and how intensive would you call your excercising ?

Alright, time for me to weigh in. Firstly, listen to tony, John Berardi knows his ****. Second, what Xenth suggested is okay, as in better than that random gaggle of **** you listed (and honestly I didn't even read..it was kindof incoherent lol).

I'm not going to give you a particular plan, because that's limiting and silly..just observe the following rules:

1) Get lean protein at every meal. [Meal being defined as any time nutrients enter pass through your lips and down your throat hole, excepting workout nutrition].

2) Get a fibrous carbohydrate at every meal. This means vegetables and/or fruit.

3) Your macronutrient balance should be roughly 30% calories from protein, 30% calories from fat (divided evenly among satured [animal product fat], monounsaturated [nuts like peanuts, almonds, olive oil], polyunsatured [walnuts, fish oils]). That leaves 40% for carbs.

While the ideal ratio varies among individuals..some people do well on a lower % of calories from carbs, some need lots of carb calories (higher than 40%, closer to 60%). Experiment and see what works for you (gives you enough energy to make it through your day).

To give you an idea of what that would look like, you'd usually want an amount of lean meat equal to roughly the size of your closed fist, and two fists of vegetables per meal. (Ideally, of course. It's not that easy to eat meat and vegetables every single meal ).

4) Drink lots of water. A gallon a day would be good. I **** you not.

5) Wherever possible, eat whole, unprocessed foods. What does that mean? The more steps it took for the food to go from its natural state to in your mouth, the worse it is for your body. Japanese-style noodles, for example, may as well be poison. I hate to be the one to break it to you, but there it is.

6) Eat 5-6 meals a day..depending on how many hours you're awake. Every 2-3 hours, on the hour. In time, you will adjust to it and become hungry..this speeds up your metabolism and stabilizes your blood sugar. You should find yourself feeling more energetic and less stressed and able to study better.

7) An important one..aim for 90% adherence to these rules. You don't have to be perfect. In fact, perfect would be bad..just aim for perfect.

You're a smart girl..look at the rules I've just laid out, and figure out why I disagree with some of Xenth's recommendations.

As to why eating carbs, or a combination of carbs and fats without a protein source is bad..or any of the reasoning behind these suggestions, read Mr. Berardi's articles..or any of Tom Venuto's, or most of the stickies on this site, or prettymuch anything from t-nation..or, any book by anyone who's not a "diet culture moron" as I call them, or..you get the idea. Best wishes. ^_^

P.S. I just realized there was no actual indication of your gender, I just assumed you're a girl from your style of expression. I was thinking about editing it out..but I left it. If I've offended you, I'm sorry, lol.

But then I just realized..at 123 lbs and 25% bodyfat, if you're not a female, you're 4 foot nothing...wow I better just stop typing.

 

[SILLiiE XD]

Thanks, Focus. ;-; Dayum that means Anti-Asian meals for a really long, long time. >] Oh well. I think I can figure out the percentage and stuff already. ^_^;

Yay you guess my gender right! Congrats!

 

[[Focus]]

Thanks, Focus. ;-; Dayum that means Anti-Asian meals for a really long, long time. >] Oh well. I think I can figure out the percentage and stuff already. ^_^;

Yay you guess my gender right! Congrats!

Omg..what did I win!?

I forgot to mention, you also need to make sure you're eating the appropriate number of calories for your size and level of activity. Which I see you're already aware of. Also, I just tossed your info into my BMR spreadsheet, and your calorie total is roughly correct..so..good.

 

[SILLiiE XD]

Omg..what did I win!?

I forgot to mention, you also need to make sure you're eating the appropriate number of calories for your size and level of activity. Which I see you're already aware of. Also, I just tossed your info into my BMR spreadsheet, and your calorie total is roughly correct..so..good.

O_O What did you win? [looks all the things she has] xD Ha ha my two cars? A MAC computer and Laptop? My game systems? ; Dude...I have no idea. xD You win a SILLiiE Award! [gives a SILLiiE award] o_o;;;

Ha ha I figured I should be eating around 2000 calories or higher. =] Thanks for checking! -.- Got to go study for AP Span and AP English! =/ What a drag.