Sport My Food Program, Need Comments

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soccergod

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Hello,

I am 5 ft 10. 157 lbs. 16 yrs old. I have been going to a gym for awhile and its been going great. I want to gain strenght with little mass but i dont mind if its a little. I just wanted to post my food intake here to let you guys comment on it, here it is:

Mon - Fri:

6:30
Cocoa Puffs with 1 glass of 1% Milk
Banana or Apple

9:00 or 9:30
Flame Broiled chicken sandwich (contains tomatoes, lettuce(maybe), and the chicken)
Banana

12:00 - 12:30
another sandwich
granola bar, raisin

3:10ish
a fruit

After Workout (around 5:00)
Ramen Noodles, or another sandwich
glass of milk

7:30 - 8:00
Rice with some kind of meat (fish, chicken , or beef depends)
Some kind of veggie


That is my schedule for a WEIGHT LIFTING Day. A non weight-lifting day, I would eat the 12:00 meal and then eat something at 4:00. Then Dinner at 7:00.

Is this a good FOOD program to help me with a clean diet for weight lifting?
Please Comment guys.

Thanks
Soccergod
 
Wheres the eggs?

Pre w/o should be protien and complex carbs.

Post w/o should be protien and fast carbs.


I'd ditch the cocoa puffs.
 
So i should eat a Boilled egg, and a glass of milk after my workout? Would that work?

What should i eat before my workout, what kind of food?
And is that rest ok? the bread I eat is Wheat.

thanks
 
soccergod said:
Hello,

I am 5 ft 10. 157 lbs. 16 yrs old. I have been going to a gym for awhile and its been going great. I want to gain strenght with little mass but i dont mind if its a little. I just wanted to post my food intake here to let you guys comment on it, here it is:

Mon - Fri:

6:30
Cocoa Puffs with 1 glass of 1% Milk (ditch this, get some oatmeal instead with your fruit. Also add some lean protein)
Banana or Apple

9:00 or 9:30
Flame Broiled chicken sandwich (contains tomatoes, lettuce(maybe), and the chicken)
Banana
(you have to much fruit going on, I would add a sweet potato here instead of banana and watch the bread intake and make sure its whole grain, not just wheat. If it has high fructose corn syrup, its not good bread)

12:00 - 12:30
another sandwich (to many sandwhiches, lean protein and veggies or complex carb here)
granola bar, raisin

3:10ish
a fruit

After Workout (around 5:00)
Ramen Noodles, or another sandwich
glass of milk (ditch this all together, ramen noodles are not good and to many sandwhiches. Simple post workout is protein shake and some dextrose or at least some oats mixed in.)

7:30 - 8:00
Rice with some kind of meat (fish, chicken , or beef depends)
Some kind of veggie (make sure its a green veggie)


That is my schedule for a WEIGHT LIFTING Day. A non weight-lifting day, I would eat the 12:00 meal and then eat something at 4:00. Then Dinner at 7:00.

Is this a good FOOD program to help me with a clean diet for weight lifting?
Please Comment guys.

Thanks
Soccergod
Click to expand...

Overall your meal structure is lacking. To much simple sugar from the fruits, need more complex carbs of a whole food nature, not enough good fats or lean protein. Also lacking fibrous veggies.
 
soccergod said:
So i should eat a Boilled egg, and a glass of milk after my workout? Would that work?

What should i eat before my workout, what kind of food?
And is that rest ok? the bread I eat is Wheat.

thanks
Click to expand...

No. After a strength training workout you want high GI carbs (bagels, rice cakes, maltodextrin powder, etc) and whey protein (protein shake).

Before your workout, you could have some protien and low GI carbs (oats, sweet potato, etc).
 
So 1 bagel, and thats all or some milk or what else?

Can i buy a protein shake in a normal store, like Kmart, or a sports store like Big-5?

About my food program is that ok? I mean i know it isnt perfect but I used to eat pizza for lunch and now spread out 2 sandwiches in 3 hr periods. Should i drink 2 EGGS in the morning with a glass of milk instead of cereal and milk?

thanks
 
I never really go to K-Mart so I'm not too sure about them, but Wal-mart has some Whey Protein shake stuff, its by the vitamins and slimfast type stuff.

I'd boil the eggs the night before, drinking them is kinda bad idea. And have a bagel or some oatmeal with them.
 
How many eggs should i have? And can I have like a peicce of bread instead of bagel or oatmeal, or What else can i have with the eggs?
 
I thought today i would add in a yogurt with the sandwich, but after i eat the whole thing i see that is high in fructos syrup. I know one isnt going to killl me, but what kind of flavored yogurt should i buy? Or what can be a replacement?

And what are ranges in price for protein shake, whats the cheapest?
 
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