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
* 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!
You need to eat more; I maintain on 1900-2200 a day and I'm only about 115.
Your scale weight will probably go up but don't worry; if you are building muscle it will take up less space than fat and look WAY better.
Most of us are women but I would venture to guess that you should be eating more like 2500 if you want to add some real muscle. Increase ALL of your portion sizes and defintely add some fat; I see almost zero in your menu. Healthy fats (like olive oil and flax oil) will help you lose fat.
Pick up the "Body For Life" book if you haven't read it
Yep, I'm with Laura, to change your body compositition and get lean and muscular, like I'm sure an 18 year old young man wants, you must eat "clean", and much more calories... Your plan seems quite restrictive....
Why do you only have 3 leaves of lettuce and half a tomatoe?.... EAT MORE than that, specially in grean vegetables, you could have a huge bowl full.... Instead of Low Fat Italian (there are hidden sugars in there, read your labels) why not try some healthy olive oil with balsamic vinegar and some oregano and other spices and herbs....
Also only 3 oz of chicken?
Milk altho skimmed has lots of sugar in it...
Are you reaching your 10's when you are working out? This will build mega muscles....Are you doing HIIT in your cardio and reaching your 10 there too? This will burn fat....
Body for Life by Bill Philips is a great place to start....
Hmmm, you are saying to eat more.. but the thing is.. im NEVER hungry when i eat my meals.. like.. should i stuff my face anyway? even if im not hungry.. and an important thing i forgot to mention is thyat i do put flax oil on most of my meals.. since your saying to eat more.. what are some other CHEAP sugggestions for meals, i'd especially like to get some very high protein meals instead of the tuna i could use.. know what i mean? tahnx so far tho.. i just can;t see myself being able to eat more lol, i feel way too full as it is..
forgot to ask.. what can i drink in the mourning instead of skim milk?
I agree with Laura and Ilene...you need to bump up those calories (using clean eats - lean protein, veggies, complex carbs and healthy fats) substantially.
I also second (or third) the idea of checking out the book "Body for Life" - it's an easy read with lots of info.
PS...just noticed that you've posted this same (or similar) question at different forums at 3FC and many of the answers you've received have been identical to ours - that ya gotta EAT!
What to drink besides skim milk...how about water, tea or coffee? Like Ilene said, skim milk is loaded with sugar.
We have a "sticky" thread here titled "Articles worth Reading". There's an article there that would probably interest you called "Foods that make you look good nekkid". I suggest checking it out - that'll give you a basis for what you should (and shouldn't) be eating.
Also...IMO you might want to get some input from some guys rather than us chickies - or rather as a counterpoint - since women are different from guys as far as fat burning, etc. go IMO. The following quote (which I have previously posted on another thread) is from a guy who lost a ton of bodyfat, gained a ton of muscle, and has since gone on to compete in bodybuilding competitions - so he knows what he's talkin' about...
Quote:
Your diet IS going to suck. I'm not some pig, BUT from what I can tell from other females I know, that compete, men can get away with alot more starches than women. Meaning, you are gonna really not like the diet..but who does? LOL I'll tell you right now, even with all the starches I was eating, I was dead for about 4 full weeks. I mean no energy - closed eyes on the treadmill, dead.
Now this is just my "free" opinion, but it's what I have seen from other women...maybe you are different, but make sure you pay close attention to your body and how it responds to the diet and cardio.
And ya gotta eat.....even if you have to decrease meal sizes, I think 6 or 7 meals really helps. I think for my next show, I may end up going to 8 or 9 meals a day. Smaller but more frequent - like 2 hrs. But like I already said, listen to the body. Me, I was starch boy. And my body got to a point it was so "fast" that I was hungry within 5 minutes of eating - and thats a REAL annoying thing to deal with.
Again, I encourage you to pick up the Body for Life book - if you don't want to spend the $15-20 buying it, check your library - it's a bestseller so they should have it in circulation. IMO it sounds like what you need is a plan to follow...some structure...and BFL is a good place to start. I would also recommend getting some 'feedback' from some bodybuildin' guys...maybe online or at your gym if you belong to one.
A short self introduction might help here. I am an exercise physiologist and weight management facilitator - so exercise and nutrition are my job.
The information in the previous posts is spot on for someone of your age, weight, height and goals. I make your BMI about 21, which is towards the bottom of the 'normal' range of body height/weight charts, making you slender but not 'famished' looking.
But I do see your problem with being required to eat MORE! Especially if you are not hungry. So I will take time to explain a little more: Don't skimp on the fruit + veg, bulk out all of your meals with them. From your diet sheet it is clear that you are probably only managing 3 - 4 portions per day. Government/nutrition recommedations is 5, and that is a MINIMUM! So you could balance your diet AND bulk out your meals with a bit more fruit and veg.
Perhaps contraversially I would recommend that you cut DOWN your water consumption. You could be feeling full because your stomach is constantly full of water, a fairly common experience amongst those with a high water intake. Healthy adults require approximately three quarts of fluid each day, half of which comes from food and half from beverages. Drinking 8 to 12 glasses a day should have your body working on all cylinders.
You may have heard of causing electrolyte imbalance through drinking too much water, or hyponatremia, which isn't uncommon among marathoners and triathletes. As these athletes consume large amounts of water over the course of a race, blood plasma increases and dilutes the salt content of the blood. While this is happening, the athlete is also losing salt by sweating. Consequently, the amount of salt available to the body tissues decreases, and, over time, the loss interferes with brain, heart, and muscle function.
So it is possible BUT it is VERY difficult to do without REALLY trying, and ignoring your body's own signals! Normally, the kidneys will just increase the output of water in response to the ingestion of large quantities of fluid. So it is only once in a while you will hear about an athlete suffering from an electrolyte imbalance in response to drinking too much water and not consuming enough electrolytes when exercising for a prolonged time in hot weather.
Finally (well for now) at your age you will naturally carry a little more body fat than you want - it has to do with hormones and your changing physiology (morphing into an adult basically). So don't overdo the corrective eating/training thing just yet! I don't want to be a wet Nelly, but here goes, you may be storing up problems for yourself in later life if you do overdo it just now.
Please come back to us all if you want more info, I am sure you have guessed that we all have different knowledge and experiences, I am sure you will find all you need to reassure you that you are doing the right thing.
Hey, thanx everyone! I'm not upping my diet to 2000-2100 cals.. basically im keeping the protein up to about 250gm a day keeping the carbs around 200gm a day, and the fat as low as i can ( i make sur i get EFA's tho ). So im going to stick with this diet for a week or two, see how my body responds and i'll act accordinary.. thanx for the help again. Bye for now WISH ME LUCK! :P
Im Very Confused :( NEED HELP
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 
