Sport Daily food intake - good/bad/too much/too little?

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AlexGreat

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Hi,

Recently (some 2 months ago) I decided its time to split my 2 large meals into 5-6 small ones.

This is what I eat lately:

Breakfast: slice of bread + slice of cheese + slice of ham/turkey (8:30 AM)
Snack #1: some friut = peach/banana/strawberries/apple (1-2 pieces) (10:30 AM)
Lunch: rice/chicken/tomato or 1 pita bread + can of tuna + some veggie (12:30 PM)
Snack #2: rice pudding or regular pudding + another fruit (1-2 pieces) (3 PM)
Dinner: something home cooked (usually veggies + meat + 1 slice bread) (6PM)
Supper: milk + banana or something else like a small toasted sandwich (9:30 PM)

I drink water about 2-3L evenly throughout the day (probably more when i workout).

I wake up at 8 am, go to bed around midnight, I work daytime and I workout in the evenings 5-6 times/week...

Now the punchline... I feel like I'm eating a whole lot more than before, and I'm always hungry, where before I was eating 2 meals (larger, but still 2 in stead of 6), and wasn't hungry at all. Is this normal? Am I really eating a lot more and about to gain weight (fat), or this is just me being worried for no reason?

Also, any opinions on this sorta nutrition "plan"? This is just rough plan, i.e. I have no clue what the caloric intake is, and it changes day to day, but its roughly this.

Oh.. at the gym I was told I need about 3000 KCal/day to maintain weight. I'm 180 lbs with 16% body fat, and fairly active (1-2 hrs/ day of gym/swimming/running or other stuff along those lines).

Thanks.
 
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At first blush it doesn't look all that bad. Seems like you make sure you have your supply or fruits and veggies each day and with the tuna and whatever meat you are having for dinner it seems like you are getting a decent amount of protein.

You were likely not feeling hungry because your metabolism was running slow. Your metabolism is able to stay up and running at full speed when you are providing a more continuous supply of fuel by decreasing time between food intake...sort of like stoking the fire instead of just letting it burn out by not eating for 12 or more hours at a time.

Without knowing the very specifics in terms of your caloric intake and your specific workouts each day it would be hard to tell you if you are eatin enough to maintain your weight. if you are that worried about gaining weight then take a look at fitday.com and you can find a rough but fairly accurate estimate of what you are taking in each day in terms of calories.
 
not enough protein. every meal should have protein, and not just a little..but a decent portion size...20g or more depending on your weight, gender, and goals.
 
Depends on how big you are, what your goals are and what your BMR is. I would wither away and die if I ate that little
 
Your eating intervals are good.

Your diet sucks. I'm female and if I ate what you're eating, I'd be dead in about a month.

I'm with Malkore. You need far more protein. Every one of your meals/snacks should include some form of protein. Cottage cheese or nuts for the snacks; beef, bison, venison, chicken, fish for breakfast, lunch and dinner.

I'm of the belief that pork is so difficult for us to digest, it's completely useless as a form of protein. Best to stay away from it.
 
Thanks for the advices. I'll try to improve further on my diet...

And, a side note... this diet doesn't "suck" (spoke to a nutritionist after I posted that)... It may not be ideal for a serious weight lifter or hardcore athlete (the more protein part), but its far from "sucking" for someone who just wants a good body. Diet (if you can call it that) consisting entirely of sweet snacks, junk food and sodas is considered as the one "sucking", and this mine is very far away from that.

Cheers!
 
the definition of "suck" is ver variable. People here usually have pretty high standards, cutting out simple sugar is pretty much a must and doesn't (to most people here) mean that your diet is better than sucky.

Have you calculated how many Kcals you get per day? because to me, it looks like very little food. But it's hard to tell when grams and kcals aren't listed for the various macronutrients.
 
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