Beto

Ok Guys, here is my diet, Let´s see what oyu guys think about it:


first meal:

-4 white eggs and 1 whole egg
-Omelette with onions
-Oatmeal 1 cup (with skim milk)
-1 olive oil tea spoon
-Multivitaminic


Second meal:

-Tuna salad, 1 can of tuna, some lettuce, tomatoe, and some fat free mayonaise


Third meal:

-300 gr of fish or chiken
-2 cups of rice
-Green Salad
-one egg


----Track and field training----

fourth meal:

-Shake (whey protein, banana, quick oats)

----Workout----

five meal:

-Shake (whey protein, banana, quick oats)

Six meal:

-Pankake (protein)
-1/2 banana
-15 gr of almonds


After go bed:

-Omelette (1 white egg and one whole egg with cottage cheese)
-1 Bread with peanut butter
-3 oil fish caps


Any suggest or opinion are welcome :snack:

nuge7076

First what are your stats??

-age
-ht.
-wt.
-%BF

Do you know how many calories your taking in??
What is your ratio of Pro. , CHO. , FAT??

dbflgirl

Looks pretty clean. More comments later. But first: what are your stats and what are your goals? I don't love that you are doing track and field training right before your workout but I'm assuming you can't control this... or can you?

Beto

Oops¡ Sorry I forgot that:

-16 years
-1.82 meters
-72 Kg
-12%

About the calories, I think that are around 3000
and the ratio of Pro, Cho, and Fat, I don´t know

I Practice the track and field and this month I do so much cardio around 5 km per day, and I want to keep bulking and not loose my muscle with that cardio....

So If anyone have a opinion please, tell it


C ya

dbflgirl

Can you do your weights in the morning? As far away from your cardio as possible. You are quite thin, but you are 16, so this is not unhealthy.

I think your diet looks quite good. What is in the pancake in meal 6? You could probably eat a few more veggies, too.

Is this the first time you will be doing so much cardio + weights? If so, I think you will need to increase your calories.

Beto

Ok, this is the first time that I do lot of cardio and train with weights, abouta training in the morning I can´t, because I need to go School :saint:
Something that I want to say is that I do a HIT rutine, and I keep reaching my weights, and The cardio at this point, have not affected my weight progresses, so I think that the cardio the only bad thing that could do, is Make lose muscle, but I Think that If I have a great Diet, I´m not going to lose my muscle, so.............. If anyone wants to make some changes in my diet, I´m open to heard your opinions :nosthumbs


So please give suggest :snack:

dbflgirl

I think your diet is fine but that you will need to add calories and veggies Also, make sure that meal 6 is a good one (can't tell what's in your pancakes).

Keep us posted as to how you do.

Peaked_18

Suggestions in Bold.

Have a good day bro.

Beto

Well the pancake has protein, 1 scoop of 100% ON, aboput eh veggies and add calories, in what meals, did you think, that could be good, putting veggies and adding calories, what kind of food, or what veggies


Thanks for helping


C ya

Peaked_18

Meal 2 and 6 could use some more vegetables. Brocolli, spinach, and peas are some good suggestions. A cup of mixed vegetables of corn, carrots, and peas are always good to have.

dbflgirl

Any veggie is good but green veggies are especially good. These are one thing you don't have to limit -- no one ever got out of shape on too much broccoli!

Beto

mmmmmmmm thanks for helping, I could add some veggies in the tuna salad, and also more egg whites in the morning.


After go bed? Shit, I don´t know what the hell I´m doing :booom:


Another questions guys, what about this:


In meal 2 make 2 sandwiches with turkey jam, some veggies, and 2 moatmeal cookies?

In meal 6 a Can of tuna and 1 banana?


What dou you think guys about this change?


C ya

Peaked_18

Stay with what I gave you.