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Group: Specific Diets & Nutrition

am i eating okay???

rou Posts: 14 Joined: 2004/10/10	2005/09/24, 11:00 AM im 17, 5' 9" 168 lbs atheletic. i'm very active - i jog 1 mile every morning and have soccer practice/game every day from 2:45 to 4:30. I'm goin to start lifting weights on monday. My goal is to loose 20 lbs and be in good shape when basketball season starts up. this is what i eat: 5:30am - wake up and eat .5oz(1/2 serving) wheat pretzels to take w/ my medicine for tendonitis in my ankles.-- jog mile 6:15am - protein shake (1 scoop ultra whey, 1 cup milk, 3 strawberries) and vitamins(centrum, vitamin c, calcium) 9am - i rice cake w/ jelly and lowfat yougurt 11:15 - turkey, lettuce and tomato on wheat bread 2:15 - 1oz pretzels - soccer practice 5:30pm - salad w/ lofat dressing, 1 filet of fish 7pm - 3 hard boiled egg whites ---this all adds up to be 1,240 cals, 161 carbs, 120g protein, 17g fat. ---my nutrition analyzer says i should be taking in 2,198 cals, 330 carbs, 165g protein, 17g fat. its that right??? could anyone please help me out and let me know if and what i should be adding to my meals if i need to eat more? thanks!
rou Posts: 14 Joined: 2004/10/10	2005/09/24, 11:01 AM oops, sry, it says i should be taking in 27g of fat.
bropie Posts: 1,084 Joined: 2004/12/04	2005/09/24, 11:18 AM you could up your diet definately. its hard to believe that actually taking in more food will help you lose weight. your body could be holding on to some fat stores for energy if you are taking in too few calories. definately get 1g of protein per lb of bodyweight, and play around with your carb intake. to me it doesnt sound like you are getting enough food, especially to support your activities.
rou Posts: 14 Joined: 2004/10/10	2005/09/24, 12:13 PM would nuts be a good food to add? if so, any certain kinds and ammount? i love them but i try to stay away b/c of the fat content. but if i need more fat, cals, and protein in my diet, would it be a good idea?
bropie Posts: 1,084 Joined: 2004/12/04	2005/09/24, 05:28 PM sure, nuts would be a great addition. almonds and peanuts are some of my fav's.. same with peanut and almond butter. they're great for a snack, to pack on the go, etc. and the fat in nuts is healthy fat.. but still, needs to be kept in moderation (i would probably look like a tub of peanut butter if not :))
michelle9510 Posts: 172 Joined: 2005/07/14	2005/09/24, 07:12 PM Taking in more calories will likely speed up your metabolism. Nuts are good, just watch your portions. Don't forget walnuts. They help lower bp. How about some fruit in your diet? It's not good to completely eliminate an entire food group from your diet. Fruit does have sugar in it but there is also a lot of fiber (especially in pears) as long as you eat the skins. Darker colored apples have a lot of antioxidants and peaches have beta carotine. Just eat your fruit earlier in the day and make sure to include tha calories in your allowance.
atmasters Posts: 70 Joined: 2005/08/10	2005/09/26, 11:33 AM I am no expert by any means but I would up your calories for sure a little and then lower your carbs a little to drop the weight. When I wanted to drop weight I used to drop calories but like bropie says that your body can go into a starvation mode and give you the totally opposite affect. But dropping your carbs you can lose a lot faster and your body will not go into starvation mode. Most likely you will feel way more energy and you will start to burn fat instead of carbs. That is just what I do and it works great. Good job on all the activities you do keep up the good work
rou Posts: 14 Joined: 2004/10/10	2005/09/26, 07:37 PM thanks everyone!