Need Help With Diet!!

[freshprince]

Im 15 years old and have about 20 pounds of fat i want to lose and i play football so i want to play another position and was wondering what would be a good diet for me thanks

 

[110%]

15 X bw -500 for total cals per day, 50/30/20 pro/carb/fat macronutrient breakdown, cardio maybe 3 X a week, 30 min sessions before first meal. nemore questions just post, look down more on this thread or use search function to see what foods you will want to eat.

 

[freshprince]

Should i just run before a meal 3 x a week. what shoudl i eat that i could take to shcool

 

[110%]

run before your first meal of the day that is, this is b/c you have been sleeping for lets say 8 hours so your primary source of energy will be fat? though this is where my question comes in why is it this way for running, though for lifting if u run first ppl will say that your primary source of energy will be muscle so dont do it.

as for school when i am cutting right now i take a high protein low carb bar, pure protein smores is awesome tasting. when i was bulking i was taking a high protein/high carb bar, 2 slices whole wheat bread, and a banana. that was for my lunch. if u want to eat again in btwn classes u can just take like a protein shake in a cup wiht a cover, and when u want to drink it add some water, put the cover one shake it and drink.

 

[freshprince]

what do you mean by cutting stage do you bulk up and gain some fat then burn the fat and cut up is that what that means

 

[chillin408]

Vegetables are good. You could take cauliflower, carrots, broccoli, or some other low GI vegetables to school and eat them with the rest of your meal. I would avoid all carb sources that are not low GI(e.g bread, other processed carbs), except after working out.

 

[freshprince]

Ok here is what ill do
7:00- protein shake w/ apple
9:00- apple or some fruit with a protein bar
12:00- carrots turkey sandwich and fruit
2:00- protein shake or bar before workout
4:00- ??? somethign after workout
7:00- chicken, fish, rice

is it ok if i take something like stacker 2, xendrine a fat burner ?

 

[110%]

Ok here is what ill do
7:00- protein shake w/ apple
9:00- apple or some fruit with a protein bar
12:00- carrots turkey sandwich and fruit
2:00- protein shake or bar before workout
4:00- ??? somethign after workout
7:00- chicken, fish, rice

is it ok if i take something like stacker 2, xendrine a fat burner ?

ok first what do u wiegh so i know how much cals about u r shooting for each day if u want to cut, second fruit isnt the greatest choice when cutting b/c its carbs are basically fructose which are simple sugars which you should avoid anytime other than postworkout b/c they will create an insulin spike(insulin is a hormone that shuttles other nutrients where they need to go so such as after postworkout this is good b/c it helps get the protein absorbed and also restores muscle glycogen, other than postworkout it is bad b/c it gives u energy you do not need so it is ended up being stored as fat. insulin spikes are caused by quickly absorbing carbs, otherwise known as high gi carbs) which is only good postworkout. postworkout go for around 50 grams whey protein, and at least 50 grams of a high absorbing carb, i would try dextrose if i was you you can get it at www.supplementdirect.com for real cheap. make sure though you put these nutrients into yoru schedule for the day so your cals are where you want them to be. third point, always go for real food, if you are out of school dont have a bar have like a piece of chicken, only use bars for convenience such as in school for lunch otherwise go for whole food. and also try to get your carbs in at the earliest meals of the day so your body has time to burn them off instead of going to bed and being inactive with them in your system, so move the rice up form your last meal of the day.

 

[freshprince]

I weigh about 200lbs im 6 ft and i have about pretty big gut atleast 10lbs so what should i eat cause i am totally lost

 

[110%]

Ok here is what ill do
7:00- protein shake w/ apple
9:00- apple or some fruit with a protein bar
12:00- carrots turkey sandwich and fruit
2:00- protein shake or bar before workout
4:00- ??? somethign after workout
7:00- chicken, fish, rice

is it ok if i take something like stacker 2, xendrine a fat burner ?

ok if you weight 200 lbs you should be taking around 2500 cals each day(15 X bw-500). here is a modified diet you could use based on 50/30/20 pro/carbs/fat with the times u specified b/c im assuming those times fit your work and school schedule best. with 50/30/20 that would mean around 1250/750/500 cals and 312/187/55 grams of pro/carbs/fat each day (one gram protein and one gram carb has 4 cals each, and one gram fat has 9 cals each). after each meal is x/x/x total grams pro/carbs/fat. oatmeal the amounts are referring to the dry oats, then cook them, so 1 cup dry oats not 1 cup cooked, and oatmeal does not mean packaged instant oatmeal that is loaded with sugar, get 1-minute or oldfashioned by quaker.


7:00 - 6 egg whites, 2 whole eggs, 1 cup oatmeal with 1 tsp brown sugar for flavor 30/60/8
9:00 - 1 6 oz. chicken, 1 scoop protein 67/5/2.5
12:00 - high protien/low carb protein bar, amounts based on 1 pure protein smores bar 30/6/4.5
2:00 - 1 6 oz chicken, 1/2 cup oatmeal with 1 tsp brown sugar 45/30/0
4:00 (postworkout) - 2 scoops whey protein (amounts based on gnc 100% whey protein, 1 scoop has 22/5/2.5) 75 grams dextrose 44/85/5
7:00 - 1 small can tuna fish (one with around 20 grams protein), 2 tbsp natural peanut butter 30/5/16
10:00 - 6 oz salmon 45/0/20

totals for day---- 291/191/56 so total cals would be 2432 which would be pretty close to numbers