Sport Need some help with diet/nutrition

[Onze1deux]

Looking for any advice or links or any help to what I should do, I exercerise (running and other misc. things like lots of jumping jacks, crunches, push up, tricep pushes, etc.) 5 days a week, weekends I take off. I'm 17 years of age and weigh somewhere near 200 pounds. What I need help with is, how many calories / fats / carbs is recomended for me and my goal of losing 20-30 pounds? Calculators I've checked only show calories so I'm unsure with everything. What are some good things I should always eat? One thing i've been really worried about is carbs, so help is much appreciated on that, some kind of explanation about them.

Here's an example of my calories / fats / carbs for today:


Calories: 1827
Fat: 34.5
Carbs: 276g


Also, sugar in cereal / juices and what not, is it really bad? I don't get much but my cereal in the morning is where I get a lot of it. Does it really cause a lot of weight gain? Can it be used for energy for later or what... As you can see im real confused about sugar in cereals / juices and would love for someone to enlightmen me on this and my other questions above. Thanks for reading and thanks in advance for the help, it's very much appreciated, any tips / suggestions are welcome, thanks.

 

[Nobody]

Well, I am not a pro, look the others, but I'll try to help you out...

You seems to have a WHOLE LOT of carbs. You should cut some of that out for sure...

Your calories seem good, I guess, if you want to LOSE weight. Try even going lower to like 1600 or something.

Sugar in cereal is actually not that bad. A lot of kids cereals with the sugar are pretty good. They don't have an excessive amount of it.

However, this is another story when it comes to drinks. Lots of drinks have a whole lot of sugars in them. Pepsi has like 40 g of it per serving (255ml). Fruitopia has around 32 g per serving I belive. All in all, stay away from these drinks. They arent all the nutritional, they just taste uber good. Drink milk and water. Thats what I do.

 

[Onze1deux]

Well, I am not a pro, look the others, but I'll try to help you out...

You seems to have a WHOLE LOT of carbs. You should cut some of that out for sure...

Your calories seem good, I guess, if you want to LOSE weight. Try even going lower to like 1600 or something.

Sugar in cereal is actually not that bad. A lot of kids cereals with the sugar are pretty good. They don't have an excessive amount of it.

However, this is another story when it comes to drinks. Lots of drinks have a whole lot of sugars in them. Pepsi has like 40 g of it per serving (255ml). Fruitopia has around 32 g per serving I belive. All in all, stay away from these drinks. They arent all the nutritional, they just taste uber good. Drink milk and water. Thats what I do.

Yeah today was a lot of carbs... (Nothing around the house but bread/cereal so breakfast was cereal, lunch was sandwhiches, so was dinner >.>) Normally isnt that high everyday but carbs are your main source of energy? I guess I'll go for a run this sunday night since I got so many carbs.

Although, cereals and breads seem to have a lot and my breakfast / lunch always consist of one of the two, some ideas on low carb foods would be great.

Yeah I stay away from the fruit drinks except at lunch I'll have a cup of orange juice (27g sugar). Other than that I don't drink much of those, mainly water.

Now to find what a good amount of carbs a day is. Maybe 100-150g?

Thanks for your input, much appreciated.