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Help with my Diet

Alienheat4 Posts: 47 Joined: 2003/09/07	2004/10/04, 10:39 PM I don't know if my diet is optimized to work for me perfectly, so could some of you guys help me make it better for me. Just a note, I go to high school and play football from 3-6:30 every weekday. Only offday I get is Sunday. My goal is to basically lose some of the fat I have. 6:30- 1 bowl of Oatmeal, 1 glass of skim milk, 1 banana, 1hard boiled egg 11:00- 1 Nutri Grain Bar, 1 apple juice box 12:30- 1 Tuna sandwhich(roll, tuna, mayo, american cheese, hot peppers, lettecue, tomatoes), 1 Ceaser Salad, two glasses skim milks 2:45- 1 Slimfast(to tide me over during football practice) 7:00- 1 pita bread, 1 serving of some green vegie, and 3 oz. of chicken/goat, 1 can of tuna 9:00- 1 protein shake
Alienheat4 Posts: 47 Joined: 2003/09/07	2004/10/04, 10:41 PM Forgot to add, I have a glass of milk, orange juice, and 1 container of Dannon Light N' Fit yogurt with my 7 o'clock meal.
kakaroto Posts: 893 Joined: 2002/05/09	2004/10/04, 10:56 PM MORE PROTEIN.... LESS CARBS!!!!! also, to burn fat you need to consume fat. yes... look for EFA (Essential Fatyy Acids) on ft and learn about this. the more protein you consume, the more fat you will lose. that´s scintifically prouved. so add some more egg whites on morning about 4, with nutri grain, go one scoop of protein. how much tuna? dont go slim fast get whole food before and intensive workout. more chicken... 5-6 oz whats your weight? your activity level? did you calculate you caloric needs? you will only lose fat if you dont exceed your daily caloric intake...
kakaroto Posts: 893 Joined: 2002/05/09	2004/10/04, 11:03 PM you do football that´s good but.. do some more cardio, run, cycling, on sat and sund or when you dont have football practice(only if you dont feel to exhausted) this will help you burn more calories and lose fat. if you dont just want to lose a bit of fat, go this...should be enough. now if you really want to go lose all fat...
Alienheat4 Posts: 47 Joined: 2003/09/07	2004/10/04, 11:14 PM I've been using the FT Online Diet Calorie Counter thingy. Just about everyday I consume 2117 cal, 221 grams of protein, 336 grams of carbs, and 25 grams of fat. My activity level is about as high as it goes as I play wide reciever/safety for my Varsity football team. That means I am constantly running, hitting, tackling, etc. The tuna in my sandwhich at 12:30 is about 1 can of tuna. I weigh 165 pounds and I am 5'9" and growing. What exactly do you suggest instead of my slimfast before practice, because I don't have time to eat a big meal? I just grab my slimfast and slurp it down real quick before I go to the locker room. I'll make my chicken portion bigger and add egg whites to my breakfast though. Thanks for the advice!
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/04, 11:16 PM Kakaroto is right you need more protein. You think he needs less carbs? Seems like he doesn't have an excessive amount. I played football when i was his age and I can tell you he's probably going to need a good amount of carbs especially if he's working out and going to practtice for 3 1/2 hours but it's hard to say without the exact numbers. It would help better if you could post the numbers on your total calorie intake along with amount of carbs protein and fat, we could really help you better. I know when i played football all we did was run. laps around the feild, sprints and other drills so i would assume he's getting enough cardio during practice..no? I would think the weekend would be a rest time and give him a chance to rest up repair his body. Don't mean to put your post down kakaroto, please don't get offended,Just putting in my $.02
Alienheat4 Posts: 47 Joined: 2003/09/07	2004/10/04, 11:18 PM Well like I said before I get 2117 cal, 221 grams of protein, 336 grams of carbs, and 25 grams of fat every day. I also forgot to mention, I play recreational soccer on the weekends. Is 221 grams of protein really that little? I thought it was a little bit too much.
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/04, 11:23 PM I was posting while you were typing. If your consuming 336g. of carbs, then you do want to cut back a little. I would also suggest you drop the slimfast before practice and make a shake with some peanutbutter and some oatmeal chug it an go, it won't taste too good but that's not the goal here. You numbers don't match up with 221g. protein, 336g. carbs,25g.fat=2453 calories sounds like a good range for you to loose weight you just need to drop the carbs and add the fa(EFA's) Try flax seed oil or olive oil for your fat you can put it over your veggies.:dumbbell:
pimple Posts: 490 Joined: 2003/07/08	2004/10/05, 12:26 AM whatever they've said ^^^ except that it looks like you should probably shorten the time between some of those meals... try to have them at most at three hours intervals... after your 6:30am meal, try the next one by 9:30ish tops (instead of 11:00am)... and since you won't have anything after 3:00pm (since you're playing football) until freaking 7:00pm, i'd say you load up the carbs about an hour and a half or so prior to your practice... i'm not sure how you've managed to stay alive for over four hours (while playing football) on a single slim fast... oh well... -------------- The following sentence is true. The previous sentence is false.
kakaroto Posts: 893 Joined: 2002/05/09	2004/10/05, 02:30 PM THERE´S NO PROBLEM JUSTIN, WE ARE HERE TO HELP AND EVERYBODY´S OPINION COUNT.
kakaroto Posts: 893 Joined: 2002/05/09	2004/10/05, 02:31 PM I know for football, as in anohter high activity leverl sport, you need to eat the right amount so you can do it in your optimum leve. but, if you want to lose fat, as i told you, you need to cut it just for a short time or the time you need to lose the fat you want. after this, you will have to increase your carbs again paying attention not to exceed your needs. i ask what was your specifical activity level in order to see if you only needed more cardio and not changing eating habits, but if you say your activity level is high then dont do anything else and cut food. rest is very important. but what we all agree is that you need a but more protein and you need to eat more often so you will accelerate your metabolism and therefore drop your body fat % kakaroto
pimple Posts: 490 Joined: 2003/07/08	2004/10/05, 02:48 PM dude, why do you keep double posting?! heh... -------------- The following sentence is true. The previous sentence is false.
Alienheat4 Posts: 47 Joined: 2003/09/07	2004/10/10, 10:30 AM Woah sorry about taking so long to reply. I appreciate your input guys, but I don't see where I would cut down on the carbs and where I would add more protein. Could you guys help with that?
kakaroto Posts: 893 Joined: 2002/05/09	2004/10/10, 11:31 AM ADD MORE CHICKEN/EGGS/MEAT/TUNA/.... LEAVE BANANA, APLLE JUICE, MAYO, CHEESE... BUT WHERE YOU CUT THIS IS WHERE YOU SHOULD ADD PROTEIN...