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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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AM I EATING RIGHT? pls help :D
AM I EATING RIGHT? pls help :D
11/28/12 10:40 PM
I want to make sure what I'm doing is right. Here's my schedule

Mon-Chest//abrx
Tues-Plyometrics
Weds: Shoulders & Arms/abrx
Thurs-Break
Friday-Yoga/abrx
Sat-Legs and Back
Sunday-Break

And here is my diet plan for all three phrases since I can't cook emoticon

Morning-Cereal
Lunch- Chef Salad
Snack/Pre-workout: an apple and a low calorie protein shake
Work out time
Dinner- rice, soup, and veggies
Snack- low calorie protein shake

I'm 15, about 5'7, and abt 139lbs

thanks in advance emoticonemoticonemoticonemoticon
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RE: AM I EATING RIGHT? pls help :D
11/28/12 10:51 PM as a reply to Betini.
that doesnt sound like enough food. You must at least have 1200 calories or your body goes into starvation mode and will hold onto the fat..Try fitnesspal.com ...it is a very easy way to keep track of your calories. Right here on beachbody you can type in all your specific information and it will tell you how many calories that you need to be eating
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RE: AM I EATING RIGHT? pls help :D
11/29/12 5:41 AM as a reply to Betini.
Betini:
I want to make sure what I'm doing is right. Here's my schedule

Mon-Chest//abrx
Tues-Plyometrics
Weds: Shoulders & Arms/abrx
Thurs-Break
Friday-Yoga/abrx
Sat-Legs and Back
Sunday-Break

And here is my diet plan for all three phrases since I can't cook emoticon

Morning-Cereal
Lunch- Chef Salad
Snack/Pre-workout: an apple and a low calorie protein shake
Work out time
Dinner- rice, soup, and veggies
Snack- low calorie protein shake

I'm 15, about 5'7, and abt 139lbs

thanks in advance emoticonemoticonemoticonemoticon


I'd say your low on calories for sure. At only 15 years old, you'll want at least 2,000 calories per day. Also, a few comments regarding food choices:

- Ditch the cereal in the morning. Try some eggs, cottage cheese w/ fruit, plain greek yogurt, or oatmeal instead.

- You definetly want to eat more whole food fat and protein than you're getting now. For fats, eat foods like avocado, olives (and olive oil), coconut, nuts/seeds, and natural nut butters (no sugar added or hydrogenated oils). For protein, focus on lean meats, dairy (assuming you're tolerant), eggs, and fish. It's not hard to learn to cook meat: the easiest way is to just heat an oven to 350 degrees, smother your meat in salsa, and bake it for 20 minutes...done.

- Lastly, is your soup from a can or homemade? If it's canned, you'll probably want to swap that out, as most canned varieties have tons of additives, preservatives, and sodium.

Hope that is helpful.
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RE: AM I EATING RIGHT? pls help :D
11/29/12 7:44 AM as a reply to Betini.
Just a quick rule of thumb... you want to be sure that each meal is balanced. By balanced I mean it contains protein/carbs/fats in thier correct ratios.

Just having your one serving of cerial for breakfast is ok... but there is no protein with that. Try having some eggs, turkey bacon or some other protein with that and you can consider it balanced.

Bandit is right about the calories... they should be increased.
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RE: AM I EATING RIGHT? pls help :D
11/29/12 6:55 PM as a reply to TheBandit27.
TheBandit27:
Betini:
I want to make sure what I'm doing is right. Here's my schedule

Mon-Chest//abrx
Tues-Plyometrics
Weds: Shoulders & Arms/abrx
Thurs-Break
Friday-Yoga/abrx
Sat-Legs and Back
Sunday-Break

And here is my diet plan for all three phrases since I can't cook emoticon

Morning-Cereal
Lunch- Chef Salad
Snack/Pre-workout: an apple and a low calorie protein shake
Work out time
Dinner- rice, soup, and veggies
Snack- low calorie protein shake

I'm 15, about 5'7, and abt 139lbs

thanks in advance emoticonemoticonemoticonemoticon


I'd say your low on calories for sure. At only 15 years old, you'll want at least 2,000 calories per day. Also, a few comments regarding food choices:

- Ditch the cereal in the morning. Try some eggs, cottage cheese w/ fruit, plain greek yogurt, or oatmeal instead.

- You definetly want to eat more whole food fat and protein than you're getting now. For fats, eat foods like avocado, olives (and olive oil), coconut, nuts/seeds, and natural nut butters (no sugar added or hydrogenated oils). For protein, focus on lean meats, dairy (assuming you're tolerant), eggs, and fish. It's not hard to learn to cook meat: the easiest way is to just heat an oven to 350 degrees, smother your meat in salsa, and bake it for 20 minutes...done.

- Lastly, is your soup from a can or homemade? If it's canned, you'll probably want to swap that out, as most canned varieties have tons of additives, preservatives, and sodium.

Hope that is helpful.


I calculated the calories of my meal and i have about 2000~2300 calories/day. Is that enough?

Breakfast: cereal~150/a protein shake ~250
Lunch: Chef Salad- ~250
Pre-workout- apple~85/ peanut butter and jelly sanwich~250
Dinner- 800~1000
Snack- A protein shake ~250
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