Sport Help with diet.

Sport Fitness
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theenforcer1

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Hey guys, im new here, thanks for checking in.
Well since last year I have lost about 80 pounds (from 230 to about 155)
I am now looking to get back on track with some muscle, since im just basically a shell of my former self.
I am 18, about 6'3, 155, looking to put on a LITTLE muscle, but mainly maintain.
I am unsure of how many calories I should get, but here is what I have been eating

Breakfast (7AM)
-Kashi GO LEAN cereal w/ Fat Free milk
-Banana

Lunch (11:30AM)
-Turkey sandwich on Health Nut bread
-Handfull of baby carrots
-1/2 cup of watermelon balls
-1/2 cup of pineapple

Track Practice (Mon-Fri) (3:30-6)
-Usually a 3 mile run, and some lifting

Dinner (6:30)
-Meat of some sort (pork/turkey/chicken/beef)
-Vegetable of some sort (Green beans, corn, brocoli, peas)
-Mashed potatoes/sweet potato or a rice dish

Snack (8:00)
-Hand full of baby carrots or dried fruit.

Am I close to good? Should I have more, less...what to add? What to subtract? when?

Thanks guys.
 
Its not bad in that you have good choices of food so you obviously have a grasp on whats good food which is a breath of fresh air. My only beef is you need to have meals more often and get in a little more protein for building and maintaining muscle mass especially since you are a runner. Also i am thinking overall you need a little more calories as well.
So here is my take on your day just a little revised...

Breakfast (7AM)
-Kashi GO LEAN cereal w/ Fat Free milk *throw in a small scoop (not full) of whey chocolate in that milk to give a little more protein to the breakfast*
-Banana

Lunch (11:30AM)
-Turkey sandwich on Health Nut bread
-Handfull of baby carrots
-1/2 cup of watermelon balls *take out one of the fruits here, I would personally keep the pineapple as it has a lower GI raise.*
-1/2 cup of pineapple

Track Practice (Mon-Fri) (3:30-6)
-Usually a 3 mile run, and some lifting
*add a protein shake and some almonds after lifting*

Dinner (6:30)
-Meat of some sort (pork/turkey/chicken/beef) *try to have as little pork as possible and make sure the beef is lean. Also don't forget how great fish is*
-Vegetable of some sort (Green beans, corn, brocoli, peas)
-Mashed potatoes/sweet potato or a rice dish

Snack (8:00)
-Hand full of baby carrots or dried fruit. *take out the fruit and dip those carrots in some low fat/non fat cottage cheese

You are on the right track though and doing it healthy so keep it up jsut revise your meal plans a little to make sure you are getting enough for your growing body and the workouts you get.
 
I have another question, thanks for the quick reply.
I have been experiencing almost a fatigue. At school it is almost as if I have no energy at all. And up until about half way through my workout, I am physically drained. Does this make sense at all? I seem to have more energy post-workout. Would adding a multi-vitamin help?
 
hmmm well it can be various things really. A multi-vitamin is never a bad thing. If you bruise easy, are pale and have fatigue you could be a lil low on iron so taking a multi-vitamin with iron might help that. Also getting in some green tea mid-day is great for you and provides energy.

Sometimes also people just don't get going to different times of the day. I myself am a morning or night person but worth nothing in the middle of the day. Studies show that lung compacity is at its worst about 5 hours after you have been awake and is the worst time to work out and the most likely time that you feel most fatigued. This is especially true for anyone that is a little more sensitive to respitory illness or lower oxygen flow (allergies, bronchitis, asthma)

If this is anything you are truly concerned about of course consult with a doctor on the subject. I would try upping you protein some and getting in a multi-vitamin and see how you feel in about 10 days. If you still feel the same then make sure everything is going good on the inside with the doc.
 
Should I be getting more calories?
I am about 6'4, 155ish pounds
I kinda ideally want to be around 160, but i want to put it on in muscle (I lift basically every day)
I also run at least 3 miles a day, so should i be eating more?
Any alternative suggestions to what im eating?
What are some good quick foods that give you fuel to last throughout the day?
 
Protein: Lean beef, chicken, tuna, salmon, wild game, turkey, low fat diary, eggs(mostly use egg whites), protein supplement.

Carb: Fruits and veggies, potatos, oats, brown rice, whole wheat pasta

Fats: Olive oil, mixed nuts, flax meal, fish oil

If you want to add mass times 155X16 and add %20. About 3000cals. Try that and see how it goes and adjust accordingly.
 
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