Is this a healthy diet? 14 y/o

[Allstar]

Hi members of Shapefit! I'm John, I'm kind of new here, but I was wondering if
you guys could help me out some! Here are 'stats'

Name: John
Height: 1,76 cm
Weight: 66,8 kg
Age: 14 (turning 15 any soon!)

As a kid I always was chubby, but these last 3 years I've been losing weight
by eating a lot healthier and sporting a lot. sport schedule is pretty busy.
Here you go:

Mon - Gym
Thu - Tennis
Wed - Gym
Thu - Karate
Fri - Gym
Sat - Rest
Sun - Rest

This is current diet, I was wondering if someone had any critics,
or could help me, because I'm pretty sure about exercise but
nutrition is weak point. I'm trying to put a healthy but protein-rich diet together.

Breakfast (7:30)

• 2 hard boiled eggs
  1 slice of bread with something random
  250 ml low fat milk
  250 ml water

At school (randomly scattered over the day)

• 4 slices of bread with random stuff
  250-500 ml water with each slice of bread
  1 apple

After school

• 1 tuna sandwich with lettuce
  250 ml water

Post workout

• Protein shake (250 ml low fat milk, half a banana, 30g powder)

Dinner time

• Random each day, but I'm planning on eating chicken breast at least 2 times a week

After dinner

• This will be most likely fruit, but I'm trying to eat nothing big before going to bed

I'm really excited to hear your reactions, or comments on diet and stuff.
Am I doing well so far? Should I eat more/less, if so, what should I eat more/less.
You know the deal !

Best regards,
John!

[Boss Man]

(Modified workout routine)

Mon - Gym
Thu - Tennis
Wed - Gym
Thu - Rest
Fri - Karate
Sat - Gym
Sun - Rest

(If this is a bit fiddly, maybe you could switch Friday and Saturday around. This new method, gives you better rest. At your age, it's not necessarily good to be doing that much 5 days straight, plus as you have been chubby before, you are a heavily Fat storing type of person, so the two days off straight, would just lower Metabolic activity, and promote fat gains, and eat into physical improvement by being sedentary.

Having that break in the middle, means not exercising for more than 3 days straight in the week at any one time. A potentially better way to go.)



Breakfast (7:30)

• 2 hard boiled eggs
  1 slice of bread with something random
  250 ml low fat milk
  250 ml water

(I don't think you necessarily need the two whole Eggs. Could have two Whites and a Yolk. Go for two slices of Bread, or add something else in like an Apple to increase your Carbs that way, but if you add Fruit, eat it first. Give it 10-15 minutes to start digesting, then eat the rest of your breakfast, as this will assist not hinder Fruit digestion.

Don't have random choices. Know your choices, so you make it easier on yourself, and get better control of nutritional intake.)

At school (randomly scattered over the day)

• 4 slices of bread with random stuff
  250-500 ml water with each slice of bread
  1 apple

(Water is good, Bread is possibly too much and could be cut to 2 slices. Same instructions with the Apple as before. You need other stuff in there, like perhaps Chicken, Turkey, lean Ham for Protein. Could make sandwhiches with the Bread, and include other possible options, like Cucumber, Tomato, Lettuce, very small portion of Nuts as well.

Protein with every meal is a must, to get a good Amino Acid intake, and promote good physical growth)

After school

• 1 tuna sandwich with lettuce
  250 ml water

(Tuna is Mercury rich. Don't eat it more than 2-3 times a week, to improve the bodies chance of chelating, (getting rid), of it.

If you want Protein substitutes, you could have, Chicken, Turkey, Lean Ham, etc etc.)

Post workout

• Protein shake (250 ml low fat milk, half a banana, 30g powder)

(Banana might be hindered from digesting here. I would mix into the shake for Carbs, stuff like Oats, Honey etc etc.

Don't mix Milk in shakes, you increase Casein content, increase Calories, increase Enzyme production, and thicken up the mixture, all of which slows shake absorption down. Water is best, as it's zero calorie and nice and thin, so the viscocity of shakes is lower, and should promote quicker breakdown of the content, as your body benefits more after workouts, the faster it's nourished.)

Dinner time

• Random each day, but I'm planning on eating chicken breast at least 2 times a week

(Good choice, but don't forget your Carbs, from things like Mushrooms, Rice, legumes and Veggies. With Rice Legumes and Mushrooms, they contain a fair old whack of Protein, so keep your main source I.E. Chicken, lower in that case so you don't get too much protein, as apart from the Kidney Stone risk from too much Protein, your Kidneys might not thank you for it long-term.)

After dinner

• This will be most likely fruit, but I'm trying to eat nothing big before going to bed

(Don't bother with Fruit as some of the Sugar might convert to Fat in the Liver. You could have things like Whole-grain Cereal, Cashews, or maybe some kind of Veggie source, or even a Low Fat Yoghurt, then perhaps a little Chicken, Turkey etc etc for added Protein, or perhaps simply a small portion of Baked Beans.)

[swanso5]

a 14yr old can take control of his body, good on him

so why can't adults??? interesting....

www.uponlinetraining.com

[Allstar]

Hey Shapefit, here I am again. Thanks for the useful reply Boss Man.
After reading your reply I came up with this. Would this be a good
'diet'? Or am I eating too much?


Mo t/m Sunday, Monday and Thursday in red

7:15 (pre-breakfast)
1 apple
250 ml water

7:30 (breakfast)
1 hard boiled egg
1 slice of bread with something
250 ml magere melk

9:00 (pre 1st break)
1 slice of bread with chicken filet and lettuce
500 ml water (250 before, 250 after)

11:00 (1st break)
1 apple
500 ml water (250 before, 250 after)

13:05 (2nd break)
1 slice of bread with peanut butter
500 ml water (250 before, 250 after)

14:30 (post 2nd break)
1 slice of bread with turkey filet with lettuce
500 ml water (250 before, 250 after)

15:30 (post school)
1 tuna sandwich (with lettuce and a liiitle bit of mayo)
1 slice of bread turkey/chicken/ham filet with lettuce
250 ml water

17:00 (supper)
Rice with chicken and veggies
Family supper

xx:xx (post workout)
1 protein shake (250 ml water, 30g protein powder, (honey))


That was the diet I'm currently planning to use. I really like your
new workout routine, but I can't switch up karate. It's a non-moveable
workout, ehe. So I'll just go to the gym on wednessday but I'll do some
more cardio and moderate lifting and save the muscle ripping for Mon/Sat.

Mon - Gym
Thu - Tennis
Wed - Gym
Thu - Karate
Fri - Rest
Sat - Gym
Sun - Rest

Looking forward to all your replies

[Boss Man]

Looks better .

[swanso5]

not bad really...

1 - 14yr olds never eat too much, too much shit yes, too much quality food - never
2 - maybe 2 eggs at breakfast
3 - add protein to all meals it isn't there if possible (11am, 1pm)
4 - post school - i love it, nice lingo
5 - maybe take tuna or turkey from 3.30pm meal and put in 11 or 1pm meal
6 - geez you have dinner early...can you go to gym before dinner? i think you should then have protein shake then solid protein and rice after that is golden

[Allstar]

Two eggs at breakfast could be possible, maybe I can combine
the bread with the eggs and some tomatoes/lettuce/low fat cheese?

How could I add protein to an apple, or should I eat something else with it?
Got a few suggestions?

Yeah I could switch the turkey/tuna maybe a bit, and instead of post
school make that post workout, I'm most likely to go to gym after school

I'm sorry for the early supper, family traditions, I guess.

PS What's wrong with - post school ?!

[swanso5]

1 - yes
2 - take some meat with you or tuna/sardines...a shake if you really need to
3 - don't double up on protein at 1 meal when there's meals without it is all
4 - no worries with the dinner time, child hood neighbours wewre like that too
5 - just reads funny is all


www.uponlinetraining.com