Sport Meal Plan

Sport Fitness
C

Cnatboy

0
Hello everyone. I am 16 and have finally decided to start eating healthy food. Previously I ate whatever whenever and however much I wanted fast food, candy, soda, ect. Pretty much anything that was horrible for me and I am deciding to break the habit. I was in basketball season so I seemed to burn the calories anyways, but now because of injury I'm not doing basketball. I am beginning to put on weight because of this (from about 130 to 138 pounds) and I'm not very experienced with healthy eating habits. My current schedule includes waking up just early enough to make it to school on time (usually no breakfast), being pretty hungry until lunch, eating fast food for lunch, come home eat some kind of chips or junk to tide me over until dinner and then eating dinner and a bowl of cereal before bed. Like i said, horrible eating habits. Lately I have noticed a drop in my energy level, even when I get sufficient sleep I can barely stay awake through class and usually fall asleep when I get home. The only good thing I've been doing for my body is working out 6x a week, alternating upper and lower body. I was wondering if anybody could possibly help me with a healthy meal plan. From what I read I was thinking along the lines of:
Breakfast around 7am - Oatmeal, 2 eggs
Snack around 10am - banana or apple
lunch around 12:15pm - sandwich on whole wheat bread, PB&J, salami, turkey okay?
Snack around 3:00pm - fruit of some sort
Dinner around 6:00pm - Any ideas of good healthy filling dinners?
Protein Shake around 8:00pm- whey protein, 6oz skim milk, banana blended for about 50g of protein.
Drink 1-2 cups of milk a day and everything else water.
That's what I can come up with so far, could anyone help me fill in the gaps or add other ideas or better timings? Also, when I work out I usually do it right after school, is it better to work out then or in the morning before or after breakfast? I'm tired of procrastinating homework, being tired all the time, ect. I need to control my diet alot more.
 
Any kind of help would be appreciated :p
 
hey
ive just come down that track myself :p it must be a school thing eh !! lol
yeah neway that sounds good to me maybe just add some more vegetables and fruit and some complexed carbs like brown rice or pasta...
for dinner try 95 grams tuna mixed with 2 egg whites and cook it then put it in a roll with lettuce tomato carrot what eva u like then have a small bowl of rice and some fruit !! its yum and predy filling , also try not to eat after 9pm
well thats my opinion hope it helps
cya
megan
 
Well the most important thing is getting enough food to give you sufficient energy to do the ammount of exercise that you are doing. WAKE UP EARLIER! and get a good breakfast. For a mid morning snack take a wheat bar (im sure your mum will buy you them if you tell her that they are healthy) for lunch pack your lunch the night brfore and put some wholemeal sandwiches in and some fruit then when you get home have something like nuts yoghurt and stuff like that then have whatever is for tea. Sounds easy but its hard to kick bad habits. But if you eat better you will fell better.

Lata NBS 4life

P.s. Drink lots of water your min daily requirment can be calculated by multiplying your weight in kg's by 0.033
 
Umm... I know exactly how it is waking up on the go. I buy slim fast just so I can get the nutrition of a breakfast in the morning. Lol, everyone at the store looks at you weird and co-workers, but whatever at least your getting something for breakfast.

I am not too experienced and I just found this site, but that sounds reasonable for the guy/gal on the go, right?
 
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