[defcon]

Hey Everyone.. Im wondering about something! I currently weigh 144lbs and stand 5'9, im an 18 year old male... my body has a bit of flabby parts and fat on it that im wanting to get rid of and replace with muscle so ive started weight training.. i was needing help on my nutrition plan tho! So i'll post what the average day has for me and you guys/girls please respond with positve and negaive feedback! I want anything at all It all helps! thanx in advance.
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Okay.. here is a sample meal plan...

7:30 - Wakeup.. Do Either 30 mins of cardio or lift weight ( depending on the day )

9:00 - cup skim milk, 1/2 cup rolled oats, 4 egg whites, 150gram non-fat yogurt, 60gram canned tuna

12:00 - 5oz of skinless boneless chicken breast, 200 grams of Italian style mixed veggies, Medium size apple

2:00 - 100 gram low fat yogurt, 120 gram canned tuna, 1/2 cup rolled oats

4:00 - Salad ( 3 leafs of romain lettuce, 1/2 medium size tomatoe, low fat italian style dressing, 120 grams of tuna )

6:00 - 3 oz ( cooked ) skinless boneless chicken breast, Steamed Veggies (1/2 cup of green pepper, 1/4 cup onion, 1/4 cup celery )

8:00 - 120 gram tuna, 100 gram low fat cottage cheese

* Note that i drink about 8 600ml bottles of water a day *

* Note: when i enter this info in on Fitday.com, it gives me roughly 1600 cals, 230gm protein, 116 gm carb and 27gm of fat.


So how does my diet look for me? Remember that im trying to maintain my current weight ( about it anyway ) but reduce the fat and increase the muscle ( basically i want to lower my body fat% and 'tone' my body ) you get the idea.. wel PLEASE RESPOND!

[kobe21]

Defcon,

Hello. First and foremost welcome to the most supportive forum on the web. I will tell you my OPINION, not exact science by any means. LOL

Breakfast: If possible, eat first, then exercise. Eating wakes up your metabolism, and exercising afterwards keeps it running at full tilt, making maximum use of the calories you consumed. Looks good, but I've read that the egg yolk contains protein and all eight amino acids (building blocks of protein for muscle). Consider having one yolk and 3 egg whites. Monitor the amount of sugar in your non-fat yogurt.

Lunch: Looks great.

Snack: Again, monitor sugar in low-fat yogurt and be aware of the high sodium levels in tuna. This may cause water retention.

Dinner: Looks great.

Overall, you seem very commited to nutrition. Watch the sodium intake and monitor any added sugar in yogurt. Congratulations on your dedication! I wish you much success! Hope this helped!

[nasus40]

I found that when I exercised very extensivley and ate before hand i would get sick. but to take a small bite of some thing then wait for an hour after you exercise to really eat your meal. there are amny different ideals on that, you really need to do what your body works best at.

You will need to up the caloric intake ait though. I will see if I can find the BMR calculator that i used to have.

[nasus40]

this site should help alot!!!

http://www.hussman.org/fitness/index.htm

at this site click on the BMR calculator. have your body fat % available. but this is very informative. so is the hussman site!! an eyeopener.

[DonDar]

Welcome Defcon,

I am also an advicate of eating after exercise. When I get up I drink one glass of water and then begin my exercise routine.

Your eating plan and exercise look great to me for your goals. I would recommend that you read BODY FOR LIFE by Bill Phillips. He promots a 12 week program to mental and physical strength.

Best of luck to you.