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2003/09/07, 10:04 PM
All right, I am a 15 year old student in High School. I have been weight lifting on and off for a while and am starting once again, this time for good. I know I shouldn't ever have done it on and off, but it was for reasons beyond my control. I am now getting a membership to the Y and am going to the gym everyday after school.
I need help with a nutritional plan to fuel my weight lifting. I am not a big fan of vegetables so whatever of those I eat I would like to get the most out of them, not wanting to eat more than necessary. My house usually has a ready supply of plums, peaches, and bananas.
Now, I need you all to try and tell me what I should try and eat, I'm not too good with nutrition plans. I usually eat my first meal at 7:15, my second is at my 11:05 lunch-time, and my third usually at 5:30-6:00.
I know most people recommend eating 5-6 times a day and I would like to try and take that into account in any nutrition plan you help devise for me, however from 8:00-2:35 I can only eat at 11:05 due to dumb school. I will probably be working out around 3:10.
It would be a great benefit if you guys try to structure a nutrition plan for me.
Oh, by the way, I am around 6'3" tall and weigh around 220 lbs.
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2003/09/08, 10:25 AM
Did you read the post 'student diet'? Lots of good info there.
220 lbs, you want to be geting in around 3300 calories a day (considering you are 15 and still growing and most likely have as high metabolism).
Carb up at breakfast with a cup of oats, cooked up to 2 cups, 1/4 c of raisins, some scrambled eggs (one egg, 4-5 whites), some Orange Juice.
At lunch try to get in at least 4 oz lean chicken, tuna fish, or turkey, two slices whole grain bread, a banana or apple or 2 oranges, some milk.
Afterschool, on the way to the gym, have a granola bar (something like oats and honey type, two bars to a pack), and three packs string cheese. If you can't do string cheese, get to a nutrition store and ask them for a good pre-workout shake. Usually you can get them in individual pouches, so all you need is a shaker and water. If you fill it at the fountain at school before you leave and drink it on the way to the Y you should be fine.
For dinner, try again to get 4-6 oz lean protein (beef, chicken, turkey, tuna, fish), one or two cups of greens veggies (salad or broccoli, find something you can tolerate) and a baked potato or a baked sweet potato (try them , you'll like them).
Before bedtime have a cup of lowfat cottage cheese or some scrambled egg whites.
This is all just a loose guideline.
You are still growing, so you need a well-balanced, nutritious diet.
Good luck!
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Challenge + Consistency = Results
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2003/09/08, 07:22 PM
Thanks. I think I'll stick with scrambled egg whites before bed, I dislike eggs, but I find cottage cheese revolting. It's on a list of foods that I just can not eat.
Question, for breakfast you say one egg, 4-5 whites. Is then one whole egg with yolk and an idditional 4-5 whites?
Anyone else have any suggestions to lend me?
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2003/09/09, 02:02 PM
Yes, one whole and 4-5 additional whites. If you like salsa, add that in before you scramble them, for flavor.
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