Sport is this a pretty good diet plan?

Sport Fitness
T

thequadkid

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just asking, im 5'7 130 (ussually 125, but i took a 4 week hiatus this month, just for a break) and i work out everyday other day for 2 hours (1 hour lifting and other resistance stuff, and 1 hour running at about 6.3mph)

ussually for breakfast i have a bowl (reccomended serving size) of special k or total (whichever of the 2 are in the house), with just enough skim milk to get it wet, then when i leave for school i grab a couple of carrots (bite size ones) and a bottle of water

lunch, i grab a salad with about a tablespoon or a lil more of lite ranch, sprinkle enough cheese to cover the top (not much) and about a tablespoon or a lil more of turkey bits. i drink a bottle of water, and sometimes have an apple or orange after

dinner (not always this, but this is my favorite meal right now) about 2 1/2 cups of lettuce/spinach mix, about a tablespoon and a half or lss of a lite dressing (ussually ranch or ceaser), topped with a shredded carrot, a small pinch of shredded cheese, and on top about 3/4 of a skinless grilled chicken breast with some peppericorns

then i ussually get really thirsty so i have about 2 1/2 bottles of water, maybe an apple with it

or for dinner i have the same skinless grilled chicken, with stirfryed veggies (shrooms, peas, peppers, onions, etc)

or some type of fish meal along the same lines


is this good? or should i get more? and more of what, and where?

and what vitamins are out there that i could take, that could make up for something i missed?

thanks for the help
 
not enough food
not enough protein
not eating often enough

but, the food choices are at least good. Just watch the dressing.

Search the forum...how to fix the problems I pointed out has been answered countless times already.
 
okay then, now i need help on what i should eat... i kno people say more smaller meals are better thorughout the whole day, but its really hard to do with school and all

so

what can i up in my breakfast, or what else can i eat ir add

and for luch, what could i prepare that is healthy and will fill me up... i will never eat a school made lunch, they are just horrible looking

and what can i add to dinner?

and what could i take for maybe a mid day snack, since you said im not eating often enough, that is healthy to eat inbetween me going to classes?

thanks alot for the help
 
can someone please help me out here? i want to start eating what i need to be, to be healthy, cause right now, with all that im eating, and from what ive read on the forums, it seems that im just on a road to mess up my metabolism, and wearing my body down

i thought of this new plan, tell me if its too much, good, healthy, unhealthy, whatever

breakfast

the bowl of special k and milk as above
added: 2 eggs or egg whites (im not sure how many egg whites it would take to equal 2 eggs)

1st snack
some type of fruit, or fruit mixture

lunch
ham and turkey sandwich, on whole wheat bread (thats a healthy kind right?)
with some type of sliced cheese
some good flavored cereal like total or something
fruit salad (mix of alot of fruits)

2nd snack
see snack 1, or maybe some vegis like carrots or something

dinner
same as above, but more chicken or fish

or maybe chicken chili
includes, fresh mashed tomatoes, green and red pepper, chicken, onions, some chili mix(i know its a lil high in sodium, but im willing to deal with that)
side of some salad, with a minute amount of fat free lite dressing

is that better, or to much? healthy stuff, or should i choose better

thanks for the help
 
What are your goals? Sorry if I missed them but, I'm not sure what you are trying to achieve? Do you just want to eat healthy or, are you trying to lose weight, build muscle, bulk up significantly? Your goals will dictate the kind of diet you should choose.
 
right now, im a about 126, so im good with my weight, but i want to tone my body more, and gain some muscle

EDIT: i forgot to say too, that i still have a lil fat around my belly hiding my abs a bit, i would like to get rid of it
 
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QuadKid:

Here are some ideas for you, but before I go into some specifics, you seem to be worrying about a lot of stuff you don't need to be. I'm assuming you're young, which means you're in the "maintenance-free days of your life." Enjoy it while it lasts! You sound like you're really active so I wouldn't worry about the little things in your diet - like too much fat. Given the high metabolism you probably have, your body is a calorie burning machine so feed the fire baby!

This doesn't mean you just let loose and eat everything in sight. I'm just saying that from your posts you are watching every little thing you put in your mouth. It's not necessary. For example, don't use the fat-free dressing crap. Fat-free products are usually worse than the real deal because they're loaded with sugar to make up for the loss of fat. If you're really concerned, go with low-fat varieties then. But again, given your age, metabolism, body type (you seem to be an ectomorph), you could eat the real stuff and you'd be fine. Having said that, here are some things to consider:

breakfast

Special K may taste good, but it's a pretty inferior cereal. If you want a healthy cereal that actually tastes pretty darn good, try the Kashi line of cereals. I eat one serving of the "Heart-to-Heart" or "GoLean" every morning. The GoLean is a far superior cereal but can take a while to acquire a taste for. It took me about a week to start to really like it and now I love it! One serving of GoLean has 140 calories, 1 g of fat (no sat. fat either), 30 g of carbs, 10 g of fiber, and a wopping 13g of protein! And instead of just using just enough milk to get the cereal wet, use a full 8oz serving! That will get you an additional 110 calories plus an additional 8 grams of protein.

As for eggs, consider using one full egg instead of egg whites. Two egg whites equal about one full egg. You could even try a full egg and then just the egg whites from another egg.

When you're short on time for breakfast, drink a protein shake instead of skipping breakfast all together

1st snack
some type of fruit, or fruit mixture - good choices - you could also munch on some veggies like carrots or broccoli.

Consider a protein bar as well. The best tasting are made by Odyssey. They have 30g of protein per bar. You could eat half for the first snack and the other half for your second snack. This would give you a nice protein boost throughout the day.

lunch
ham and turkey sandwich, on whole wheat bread (thats a healthy kind right?)
with some type of sliced cheese
some good flavored cereal like total or something
fruit salad (mix of alot of fruits)
your lunch choices are just fine

2nd snack
see snack 1, or maybe some vegis like carrots or something (good choices - see above)

dinner
same as above, but more chicken or fish

or maybe chicken chili
includes, fresh mashed tomatoes, green and red pepper, chicken, onions, some chili mix(i know its a lil high in sodium, but im willing to deal with that)
side of some salad, with a minute amount of fat free lite dressing

Finally, your dinner choices are terrific. Again, don't worry about the dressing. Don't go crazy with it either, but you can afford to use a little of the real stuff (unless you like the fat free stuff).

Hope this helps.

Travis Van Slooten
 
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Take a look at my diet. Its really the only way to go if your serious about lifting. Its in my diary section. Going to update it now. Im 144lbs took me 2 weeks 2 get 2 this point.
 
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