Sport Diet and Training Question

Sport Fitness
S

shapptastic

0
This summer I was working 80 hours a week and it negatively effected my diet and my fitness. I gained about 15 lbs of fat and I currently started this semester at school at a weight of 151lbs. Im 5'6" and I want to try and fix the fat issue by preferably bulking up with muscle and eating a healthy diet. Right now im hitting the gym 3-4 days a week doing
M - Back/shoulders
W - Chest/triceps
Th - Legs
Fri - High reps low weight for all muscle groups
I do biceps and abs each workout day and I am trying to get in a routine of running 3 times a week.

What I'm curious about is if anyone has any suggestions on how to improve my diet.

What kind of calorie intake should I be aiming for? What foods/snacks would be helpful for someone at school where time and convenience is a factor. Also, should I set a weight goal and is there any other training I should do.

Thanks!
 
what does a rough version of your current meal plan look like? we can give better suggestions after seeing this :)
 
Breakfast - either skip it, or oatmeal

Lunch - varies, usually its not very healthy as I have a fixed meal plan that contains a lot of fried food.

Dinner - usually healthier than Lunch, includes a salad, some sort of meat(mostly chicken), and a vegetable

In between my snacks have been pretzels and goldfish.
 
well, your diet sucks (but you knew this) and frankly I don't like your training routine. High reps with low weight does nothing but build endurance for lifting high reps with low weight.

Stick to the 6-10 rep range, and lift heavy. Aim for 6 reps one week, 8 the next, 10 the next...rinse and repeat...and lift heavy ;)

Diet
Breakfast: never skip. egg whites and oatmeal
morning snack: lean protein, and some fruit, possibly add EFA's (natty PB perhaps)
Lunch: fixed meal plan that contains a lot of fried foods? ditch that crap and eat lean protein, and good carbs (whole grains, long grain brown rice, baked potato or sweet potato, whole what pasta on occasion) and veggies
afternoon snack: see morning snack
Dinner: sounds ok...lean protein, salad and veggies (I don't think starchy carbs at night are good for fat loss so stick to veggies and fruit past 4pm IMO)

No pretzels. No cheesy goldfish.
 
diets are strick and boring... brownies all the way!!! haha jk... but to make you feel better shapp, your diet is way better than mine! lets work on it together. the only thing with me tho is that I can eat healthy for like a week and then get bored with it and go back to the crap... and i wonder why i cant get sexy abs...
 
maybe I was a little harsh...I meant that 'for a bodybuilder/fitness enthusiast, your diet isn't good'

compared to the average American, you're doing better than most.
 
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