nica wrote:
Breakfast - Oatmeal
Lunch - A fish sandwich or meat and a cup of rice
Dinner - Banana and milk
Water - 8 glasses a day
Change your meal plan to 6 meals a day.
This means eating between the Breakfast and Lunch, and something after Dinner.
Also make your meal spaces are about 2.5 hours. This is so that you're not having large meal spaces, like you are now, as that means after about 3 hours of using up nutrients from food, you're going to incur 1,2,3 hours, where your body uses Muscle for energy, not Carbohydrates from food, and this is not beneficial for weight loss.
Here is an example of how you could eat
Breakfast - Oatmeal (Add some more Protein in here. This is achievable by for example, having 1OZ low Fat Cheddar Cheese and 1 glass Milk) Meal total 275 calories approx.
Snack - Myoplex Drink, (about 20 grams protein and Carbs, then have some Fruit to boost your Carbs like a Banana, which will increase your calories to 280 calories per snack).
Lunch - A fish sandwich or meat and a cup of rice (Looks fine)
Snack Same as previous snack.
Dinner - Banana and milk (This is an inadequate Dinner, I would prefer you get some Protein from things like Skinless Chicken, Turkey or some Fish, rather than a liquid source. You could have the Milk, but perhaps later with a snack. Your calorie intake is possibly going to be too low here, allowing for the fact Bananas do have 30 grams of Carb, (120 calories).
So you're probably getting approximately 140 calories per Banana, and the Milk, probably around 180 calories, and I think you should be aiming for at least 250-300 calories, so some Lean Poultry, or Fish, would work here. About 100g, (3.5OZ), would yield from Poultry 30 grams Protein, but as you've already had a couple of Bananas earlier, I'd not have one here, or you'll get sick of them
. Get the Carbs from other sources like a Potato, or Corn on the Cob, which have about 30 grams, and then get some additional Carb as well, from things like 4-5 heads of Broccolli, or some Mushrooms.
This should make your Dinner about 120 calories Protein, and about 160 calories Carbs, 280 overall
Snack - 3 Egg Whites + Yolk Scrambled +2 slices Wheat Toast, Apple, 1/2 Glass of Skimmed or Semi-skimmed Milk(approx 270 - 300 calories)
Water - 8 glasses a day
So all in your Calories per day should be about 1,700.
This is a lot for you to take in, in terms of understanding it, but this will be better for you, than 3 square meals a day, and
please be aware, that your weight may go up a little to start with, as your bodies metabolism, is not going to be used to the extra calories, and may convert some of what it sees as excess, into Fat, but in time that should stop happening, and hopefully change into some weight / Fat loss, when your body is adjusted better.
I just don't want you to possibly put a lb or two on, and get discouraged, or upset, or screw up on the diet, because it looks like it's not helping. Give it time, and I'm sure things will work out for you okay
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I hope you understand all that. Anything you don't let me know, and I'll try to explain further.
One more thing.
GOOD LUCK yeah, and feel proud of yourself. A lot of people at 16, don't do things like this, so well done for getting started, and I hope the fencing brings much success your way
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. Here's how I've been eating lately:
