Sport The Rookies Diet :)

[feartheterp]

This is my first attempt at a nutrition diet. Here is my introduction about myself if anyone needs to read it: http://training.fitness.com/new-member-intro/hello-maryland-32509.html

Before I joined the forum I had started to eat considerably better then I was but after seeing all the work everyone here puts in with eating to get the results they want in fitness, I realized I really need to step it up. When making this nutrition diet I only toke into consideration calories and protein. I really don't know if there is more I should look into on the food I have chosen. I also designed this diet around putting on more muscle. I am currently 6'2 and 162lbs and 17 years old.

I used this calculator to figure out how many calories it recommended for me to take in a day: Basal Metabolic Rate & Calories Burned Daily Calculator

I put in the following information:
Gender: Male
Age: 17
Height: 6'2
Weight: 162lbs
Activity Level: Moderately Active (I put this because I am currently only doing cardio 3 nights a week. I play pick up basketball 2 nights a week for one hour and one night a week of volleyball for 2 hours)

My results are: Your basal metabolic rate is 1831 calories per day. Your total energy requirements are 2563 calories per day.

So here goes my diet plan:

6:00 a.m Breakfast : 3 Eggs 210 Cal. 18g of protein
4 Peices of bacon 70 Cal. 5g of protein
Bagel 330 Cal. 11g of protein
Eas Whey Protein 120 Cal. 23g of protein

9:00 a.m Snack: Raisins 130 Cal. 1g of protein

10:30 a.m Snack: Eas Whey Protein 120 Cal. 23g of protein
(After Strength
Training at
School)

1:00 p.m Lunch: Tortilla Shell 173 Cal. 6g of protein
1/4 Cup of Cheese 110 Cal. 6g of protein
2/3 Cup of Chicken 140 Cal. 24g of protein
Peaches 50 Cal.
Carrots ?????
Celery ????
Apple ????
Peanut Butter 160 Cal. 7g of protein
Propel 25 Cal.
Dinner is a bit up the air because its usually whatever my father or mother fixes. If they are both busy we usually just fix whatever we want. My parents tend to fix healthier food and we always have a good portion of vegetables and one type of meat.

So far from the meals I made I currently have 1828 Cal. and a total of 134g of protein. I am trying to eat my weight in protein in grams. Like I said earlier all i did when looking for food was to go by how many calories and how much protein was in each item. Is there anything else I need to do to look into the foods? There is so many things on the nutrition labels that I really don't understand. The diet I made seems to me a little to good to be true because I actually enjoy everything that is on there. If anyone can recommend anything to do differently I would greatly appreciate it. Also do you all need to know my current work out routine?

 

[Wrangell]

I have chosen. I also designed this diet around putting on more muscle.

I am currently 6'2 and 162lbs and 17 years old.

I put in the following information:
Gender: Male
Age: 17
Height: 6'2
Weight: 162lbs
Activity Level: Moderately Active (I put this because I am currently only doing cardio 3 nights a week. I play pick up basketball 2 nights a week for one hour and one night a week of volleyball for 2 hours)

My results are: Your basal metabolic rate is 1831 calories per day.

Your total energy requirements are 2563 calories per day.

If anyone can recommend anything to do differently I would greatly appreciate it. Also do you all need to know my current work out routine?

As far as your maintenance calories go, 2,500 or so seems about right for your weight etc. IMO.

But if you want to add some muscle ( as you claim you do ) , it's usually a good idea to go into a calorie ' surplus ' ( i.e above your maintenance of 2,500 ). One rule of thumb you often see as a starting point guideline is simply to take your body weight times 16 calories per pound...then add 20% in order to add weight . That'd put you at somewhere around 3,100 calories.

Sometimes you see recommendations to consume even more calories than that. For example, there is a highly regarded book out on the market by Lou Schuler " The New Rules of Lifting " in which he cites some academic findings that suggest a ' rule of thumb ' for how many calories strength athletes should take when it comes to issues of muscle mass. The findings he cites suggests....

- to simply maintain muscle mass : 20 calories per pound of bodyweight

- to ADD muscle mass : 25 - 30 calories per pound of bodyweight​

...............which, if nothing else , it just serves to show that the process of adding muscle shouldn't skimp on calories.

Keep in mind however, that a big issue for most gym rats is how much extra fat can you tolerate along the way as you add muscle - cause in most cases, when you boost your calories a fair bit to help build muscle, you also tend to see some fat gained along with gains in muscle mass...especially when you see significant gains in mass. You simply have to find a calorie surplus that works best for you ( i.e in terms of any fat you may gain as a result of boosting calories toward a goal of adding more muscle )

 

[feartheterp]

Thanks for the advice Wrangell. This may be a really dumb question but is the only way to put on muscle is to get body fat first? I thought since I was getting more protein it would help me build more muscle? I am very new to all of this lol. Thanks