Ok, I've been getting my nutrition in line and all sorted out lately. I'm 18 and my stats are 5' 9" 173lbs, 20 or so BF%. I lift 4 days a week and do cardio one, sometimes a second time on the weekends. Im still in high school and working. I'll list of a day and I'd appreciate if you guys (gals too 
could take a look and critique it or suggest anything...
[#1] Breakfast 7:30
- 1/2 cup oatmeal, around a cup cooked
- 1 scoop ON Whey mixed in w/ the oatmeal
- 1 cup egg whites
Workout 10:00
[#2] PWO Shake 11:00 (ON Whey and adding Dextrose when it arrives)
[#3] PPWO Meal 12:15
-1 cup(cooked) of brown rice
-Some kind of lean meat(turkey, chicken, salmon, etc.)
-1 cup steamed broccoli
[#4] Next Meal 3:00
-Some source of lean protein again
-1 cup of steamed broccoli(i love my broccoli)
-1/2 cup or so of sweet potatoes
[#5] Dinner 6-6:30 (This one is during work)
-Lean protein
-1/2 of an Avacado
-1 cup or so of Vegetables
[#6] After Work 9:00
-A can of tuna or some chicken shredded up
-1 tbs of mayo mixed in (no hydrogenated anything)
-Vegetables again
[#7] Before Bed 11:30
-3/4 Cup of 2% cottage cheese
-1 scoop of Whey mixed in
-I also take 10 Fish oil capsules a day as well as a multivitamin and drink atleast a gallon of water constantly throughout the day.
-My stats for the day came to around 2676 calories, 58g of fat (i think i need to cut down the fats i eat because of the 15g or so i get in the fish oil), 243 of protein (should be around 1g per lb of lean mass, correct? so its quite high), 139g of carbs (this is minus the dextrose because i havent received it yet, also not sure how much carbs a day i should consume), 31g of fiber.
-I would appreciate any suggestions, sorry if i left out anything but i need to head to work. thanks again.
-Ben
could take a look and critique it or suggest anything...[#1] Breakfast 7:30
- 1/2 cup oatmeal, around a cup cooked
- 1 scoop ON Whey mixed in w/ the oatmeal
- 1 cup egg whites
Workout 10:00
[#2] PWO Shake 11:00 (ON Whey and adding Dextrose when it arrives)
[#3] PPWO Meal 12:15
-1 cup(cooked) of brown rice
-Some kind of lean meat(turkey, chicken, salmon, etc.)
-1 cup steamed broccoli
[#4] Next Meal 3:00
-Some source of lean protein again
-1 cup of steamed broccoli(i love my broccoli)
-1/2 cup or so of sweet potatoes
[#5] Dinner 6-6:30 (This one is during work)
-Lean protein
-1/2 of an Avacado
-1 cup or so of Vegetables
[#6] After Work 9:00
-A can of tuna or some chicken shredded up
-1 tbs of mayo mixed in (no hydrogenated anything)
-Vegetables again
[#7] Before Bed 11:30
-3/4 Cup of 2% cottage cheese
-1 scoop of Whey mixed in
-I also take 10 Fish oil capsules a day as well as a multivitamin and drink atleast a gallon of water constantly throughout the day.
-My stats for the day came to around 2676 calories, 58g of fat (i think i need to cut down the fats i eat because of the 15g or so i get in the fish oil), 243 of protein (should be around 1g per lb of lean mass, correct? so its quite high), 139g of carbs (this is minus the dextrose because i havent received it yet, also not sure how much carbs a day i should consume), 31g of fiber.
-I would appreciate any suggestions, sorry if i left out anything but i need to head to work. thanks again.
-Ben
