Sport Daily Diet

Sport Fitness
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Workinboy

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Alright guys; im in the final stages of developing my new and improved diet. However, I need some advice.

Personal Stats:
15 years old, 66 inches around 120lbs. Never measured %BF but probably around 20% or so. I went to this site to get my PCF and it said i needed 153-121-59 for loosing weight. Right now I'm currently trying to drop my %BF to get my abs to show. I am doing 30-45 min cardio [long run] once a day (along with HIIT on Tues & Thurs OR Mon, Wed & Friday [haven't decided] ) Along with that, I am doing daily push ups and crunches and I am going to go buy two dumbbells and start lifting those for now.

Here is my current plan:

6.30a: oatmeal- 150 cal, 3g fat, 27g carbs, 5g protein
1 Tbsp Jif PB- 95 cal, 8g fat, 3.5 carbs, 4g protein
protein shake {1/2 banana- 52.5 cal, 0g fat, 13.5g carbs, .5g protein
1 scoop whey protein powder- 110 cal, 2g fat, 3g carbs, 20g protein}

9.25a: 4oz chicken breast- 120 cal, 1.5g fat, 0g carbs, 26g protein
2 pieces whole wheat bread- 140 cal, 2g fat, 24g carbs, 6g protein

12.15p: Salad from school café
4oz chicken breast- 120 cal, 1.5g fat, 0g carbs, 26g protein

2.50p: [nothing yet- needs to be something i can bring easy from home;
nothing heavy; right before lacrosse]

3.10p-4.45p: lacrosse practice

6p: 1 banana- 105 cal, 0g fat, 27g carbs, 1g protein
2/3 cup mixed vegetables- 60 cal, 0g fat, 11 carbs, 2g protein

7p: 30-45 min cardio; sit ups/crunches, push-ups [HIIT DEPENDING ON DAY]

8p: protein shake { 1/2 banana- 52.5 cal, 0g fat, 13.5g carbs, .5g protein
1 scoop whey protein powder- 110 cal, 2g fat, 3g carbs, 20g protein }
2oz chicken breast- 60 cal, .75g fat, 0g carbs, 13g protein

10p: bedtime

**ALSO INCLUDED IN MY PROTEIN SHAKE is 1% milk right now, until i drink it all, then going to skim milk**

Please give me some advice and such. What is good and can stay? What needs to go? Instead of saying "that needs to go" or "thats bad" Can you guys give me some recommendations too? And what about my 2.50 meal? I'm completely clueless.

Thanks again, you guys have brought me a long way! :D
 
1) You're moving way too much
2) Stop doing crunches..please :'(
3) Don't buy dumbbells, with the speed you'll be increasing your weights you'll have to buy new dumbbells damn near weekly , just join a gym.

You're eating too many banana's for a cut, optimally you'd be eating none
Ditto for the bread, but if it's unavoidable nevermind.

You're eating something around ~1200Kcal now, eat more!

Eat some Protein at 6PM

Did I mention join a gym?
 
Okay, I've changed it up a bit more:

6.30a: oatmeal- 150 cal, 3g fat, 27g carbs, 5g protein
protein shake { 1/2 banana- 52.5 cal, 0g fat, 13.5g carbs, .5g protein
1 scoop whey protein powder- 110 cal, 2g fat, 3g carbs, 20g protein }

9.25a: 4oz chicken breast- 120 cal, 1.5g fat, 0g carbs, 26g protein
2 pieces whole wheat bread- 140 cal, 2g fat, 24g carbs, 6g protein

12.15p: Salad from school café
4oz chicken breast- 120 cal, 1.5g fat, 0g carbs, 26g protein

2.50p: protein shake { 1/2 banana- 52.5 cal, 0g fat, 13.5g carbs, .5g protein
1 scoop whey protein powder- 110 cal, 2g fat, 3g carbs, 20g protein }

3.10p-4.45p: lacrosse practice

6p: 1 banana- 105 cal, 0g fat, 27g carbs, 1g protein
2/3 cup mixed vegetables- 60 cal, 0g fat, 11g carbs, 2g protein
2oz chicken breast- 60 cal, .75g fat, 0g carbs, 13g protein
1oz cashews- 170 cal, 14g fat, 8g carbs, 5g protein

7p: Run ~2 miles; sit ups/crunches, push-ups

8p: protein shake { 1/2 banana- 52.5 cal, 0g fat, 13.5g carbs, .5g protein
1 scoop whey protein powder- 110 cal, 2g fat, 3g carbs, 20g protein }
2oz tuna- 70 cal, 1g fat, 0g carbs, 15g protein

10p: bedtime


Am i eating to many bananas? Is a protein shake good enough at 2.50? Are my 6 and 8p meals okay? How does this meal plan look now?

Thanks again
 
Better :)

You really have to eat more though, you're barely at 1500KCal now which is going to slow down your progress.

I say, aim for 2000Kcal and see how your progression goes, also try to have some rest days where you don't exercise
 
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