can an athlete please post meal plan

[timperial]

i'm sooo afraid of not eating enough or over eating during school, so that i can last and compete all practice.

i'm please asking for somebody who plays sports / lifts after school to post their meal plans. anywhere in the 2500 calorie (+-800) range would be perfered

[Bignbuff]

Well I'm not gonna post out a whole meal plan but I will say that you should be eating complex carbs throughout the day so that your liver has enough glycogen to be stored for energy when it's time for practice. Also, be sure to drink water before, during, and after practice to keep you hydrated.

[jay1514929]

I am sort of here and there with a couple of plans.... Working with a nutritionist to remedy that... here are a couple of examples, I hope it helps...

[jay1514929]

Diet Plan Number 2

Meal 1
6 - Egg Whites
1 - Egg Yolk
1 - Cup Oatmeal (cooked)
1 - Piece of fruit

Meal 2
1 - Protein shake with carbs
1 - Piece of fruit

Meal 3
6-8 oz. - Chicken / Turkey / or Fish
1 cup - Brown Rice (cooked)
1 cup - Vegetables

Meal 4
1 - Protein Shake (Casein)

Meal 5 (post workout)
1-Protein Shake (Whey Protein with simple carbs)

Meal 6 (1 hour later)
6 oz. - Steak or Chicken
1 - Medium Baked Potato
10 oz. - Spinach

Meal 7
1 - Protein Shake (Casein)
1 Tbsp - Peanut Butter


Approximate Calories Approximate Protein Approximate Carbohydrates
2,700 230 300

[jay1514929]

Meal Number Time of Day Meal
1
Breakfast 7:00 a.m. 500 Milligram Multi Vitamin
500 Milligram Vitamin C
1 cup (pre-cooked) Oatmeal
1 tsp. Flaxseed oil
1 Serving MCT Fuel "Twinlab"
1 tbsp. NATURAL Peanut Butter
2
Snack 10:00 a.m. 8 oz. Chicken or Red Meat (93% fat free or better)
200 Grams of Yam
2 cups of Green Vegetables
(Green beans, broccoli, asparagus)
1 tsp. Extra Virgin Olive Oil
3
Afternoon Snack 1:00 p.m. 8 oz. Chicken or Red Meat (93% fat free or better)
200 Grams of Yam
2 cups of Green Vegetables
(Green beans, broccoli, asparagus)
1 tsp. Extra Virgin Olive Oil
4
Pre-Workout Shake 3:00 - 4:00 p.m. 1 Protein Shake containing 40 to 50 Grams of Protein (Scott?s Brand)
Very little Carbohydrates 2 - 10 Grams
5
Post-Workout Shake Immediately Following Workout 1 Protein Shake containing 40 to 50 Grams of Protein
1 Scoop of Ultra Fuel Powder "Twinlab"
5 - 10 Grams of Creatine

6
Late Night Snack 8:00 - 9:00 p.m. 6 Egg White's
Green beans, Broccoli, etc.
1 tsp. Flaxseed Oil

[jay1514929]

My Ketogenic Diet

Current Bodyweight 265 lbs (this is old, I am now 3/27/09 215lbs)
Lean Body Mass Roughly 217lbs
Low Carbohydrate Periods (Monday -- Friday) target guideline
Total Calories Protein Carbohydrates Fat
2700 230 grams 30 grams 185 grams
920 Calories 120 calories 1660
Low Carb Phase:
7:00 AM-Meal #1- 6 scrambled eggs, 2 tbsp. Flax oil
EGGS- (582 calories, 48 gram protein, 6 gram carbohydrates, 39 grams fat)
FLAX SEED OIL { l tbsp per serving}-(120 calories, 0 grams protein, 0 grams carbohydrates, 14 grams fat)
10:00 AM-Meal #2- Can of tuna, w/3 pieces of cheese (it's a tuna melt),
TUNA {2oz per serving}-(210 calories, 45 grams protein, 3 grams carbohydrates, 3gram fat)
CHEESE {l oz per serving}-(270 calories, 15 grams protein, 6 grams carbohydrates, 21 grams fat)

1:00 PM-Meal #3- 2 hamburgers w/o the bun, salad with lots of Ranch Dressing,
HAMBURGERS {3 oz per serving}-(492 calories, 40 grams protein, 0 gram carbohydrates, 36 grams fat)
KRAFT BUTTERMILK RANCH {2tbsp per serving}-(150 Calories, 0 grams protein, 1 grams carbohydrates, 16 grams fat)
4:45 PM-Meal #4- Protein Shake w/2 Scoops, 1 Cup of Broccoli
PROTEIN {1 Scoop Serving}- (192 calories, 48 grams protein, 0 grams carbohydrates, 0 grams fat)
VEGGIES [green] { 1-cup serving size}-(25 calories, 2 grams protein, 4 grams carbohydrates, 0 grams fat)
8:00 PM-Meal #5- Protein Shake w/2 Scoops, 2 tbsp. Natural peanut butter,
PROTEIN {l Scoop Serving}- (192 calories, 48 grams protein, 0 grams carbohydrates, 0 grams fat)
NATURAL PEANUT BUTTER {2tbsp per serving}-(190 calories, 8 grams protein, 7 grams carbohydrates, 16 grams fat)
Low Carbohydrate Periods (Monday - Friday) actual
Total Calories Protein Carbohydrates Fat
2429 254 grams 27 grams 145 grams
1016 Calories 108 calories 1305


First Day of Carbing up (Saturday) target guideline
Total Calories Protein Carbohydrates Fat
4600 230 grams 810 grams 49 grams
920 calories 3240 calories 440 calories

7:00 AM-Meal #1- 6 scrambled egg Whites, 3 Slices bread w/6 tsp. Jelly, 4 Scoops Malto
EGGS- (102 calories, 21 gram protein, 1 gram carbohydrates, 0 grams fat)
BREAD- (201 calories, 6 grams protein, 36 grams carbohydrates, 3 grams fat)
GRAPE JELLY {2 tsp. Per serving}- (180 calories, 0 grams protein, 48 grams carbohydrates, 0 grams fat)
MALTODEXTRIN DRINK {1 scoop is 20 grams carbs} - (320 calories, 0 grams protein, 80 grams carbohydrates, 0 grams fat)
10:00 AM-Meal#2- Peanut Butter and Jelly Sandwich, 2 Servings Gatorade, 2 Scoops Malto
BREAD- (134 calories, 4 grams protein, 24 grams carbohydrates, 2 grams fat)
NATURAL PEANUT BUTTER {2tbsp per serving}-(190 calories, 8 grams protein, 7 grams carbohydrates, 16 grams fat) GRAPE JELLY {2 tsp. Per serving}- 3tsp. (45 calories, 0 grams protein, 12 grams carbohydrate, 0 grams fat)
GATORADE {8 oz. Serving}- (112 calories, 0 grams protein, 28 grams carbohydrates, 0 grams fat)
MALTODEXTRIN DRINK { 1 scoop is 20 grams carbs} - (160 calories, 0 grams protein, 40 grams carbohydrates, 0 grams fat)
1:00 PM-Meal #3- Tuna Sandwich, 2 Tbsp. Low-fat Mayo, 2 Gatorade, 2 Scoops Malto
BREAD- (134 calories, 4 grams protein, 24 grams carbohydrates, 2 grams fat)
TUNA (2oz per serving)-(210 calories, 45 grams protein, 3 grains carbohydrates, 3gram fat)
GATORADE {8 oz. Serving)- (112 calories, 0 grams protein, 28 grams carbohydrates, 0 grams fat)
LOW-FAT MAYONNAISE { 1 tbsp. Serving} -(25 calories, 0 grams protein, 8 grams carbohydrates, 2 grams fat)
MALTODEXTRIN DRINK { I scoop is 20 grams carbs} - (160 calories, 0 grams protein, 40 grams carbohydrates, 0 grams fat)
4:00 PM-Meal #4- Protein Shake, 2 servings Gatorade, 2 Scoops Malto
PROTEIN {1 Scoop Serving}- (96 calories, 24 grams protein, 0 grams carbohydrates, 0 grams fat)
GATORADE {8 oz. Serving)- (112 calories, 0 grams protein, 28 grams carbohydrates, 0 grams fat)
MALTODEXTRIN DRINK { 1 scoop is 20 grams carbs} - (160 calories, 0 grams protein, 40 grams carbohydrates, 0 grams fat)
7:00 PM-Meal #5- 2 chicken breasts, veggies, 3 cups spaghetti, 2 Gatorade, 2 Scoops Malto
CHICKEN BREAST { 1 medium size breast is one serving)-(280 calories, 58 grams protein, 0 grams carbohydrates, 3 grams fat) VEGGIES [green] {1 cup serving size}-(25 calories, 2 grams protein, 4 grams carbohydrates, 0 grams fat)
SPAGHETTI {1 cup serving size}-(591 Calories, 21 grams protein, 120 grams carbohydrates, 3 grams fat)
GATORADE {8 oz. Serving)- (112 calories, 0 grams protein, 28 grams carbohydrates, 0 grams fat)
MALTODEXTRIN DRINK { 1 scoop is 20 grams carbs} - (160 calories, 0 grams protein, 40 grams carbohydrates, 0 grams fat)
8:00 PM-Meal #6 Protein Shake, 2 Scoops Malto,
PROTEIN {1 Scoop Serving} - (96 calories, 24 grams protein, 0 grams carbohydrates, 0 grams fat)
MALTODEXTRIN DRINK {1 scoop is 20 grams carbs} -(160 calories, 0 grams protein, 40 grams carbohydrates, 0 grams fat)

10:00 PM-Meal #7- 4 Scoops Malto, Protein Shake
MALTODEXTRIN DRINK {1 scoop is 20 grams carbs} - (320 calories, 0 grams protein, 80 grams carbohydrates, 0 grams fat)
PROTEIN { 1 Scoop Serving}- (96 calories, 24 grams protein, 0 grams carbohydrates, 0 grams fat)


First Day of Carbing up (Saturday) actual
Total Calories Protein Carbohydrates Fat
4250 238 748 grams 34 grams
952 calories 2992 calories 306 calories

Second Day of Carbing up (Sunday) target guideline
Total Calories Protein Carbohydrates Fat
2900 230 grams 405 grams 40 grams
920 calories 1620 calories 360

7:00 AM-Meal #1- 6 egg Whites, 3 Slices bread w 6 tsp. Grape Jelly, 2 Scoops Malto
EGG WHITES- (102 calories, 21 gram protein, I gram carbohydrates, 0 grams fat)
BREAD- (201 calories, 6 grams protein, 36 grams carbohydrates, 3 grams fat)
GRAPE JELLY {2 tsp. Per serving}- (I80 calories, 0 grams protein, 48 grams carbohydrates, 0 grams fat)
MALTODEXTRIN DRINK {1 scoop is 20 grams carbs} ---(160 calories, 0 grams protein, 40 grams carbohydrates, 0 grams fat)

10:00 AM-Meal#2- Peanut Butter and Grape Jelly Sandwich,
BREAD- (134 calories, 4 grams protein, 24 grams carbohydrates, 2 grams fat)
NATURAL PEANUT BUTTER {2tbsp per serving}-(190 calories, 8 grams protein, 7 grams carbohydrates, 16 grams fat) GRAPE JELLY {2 tsp. Per serving)- 3tsp. (45 calories, 0 grams protein, 12 grams carbohydrate, 0 grams fat)
1:00 PM-Meal #3- Tuna fish Sandwich, 2 Tbsp. Low-fat Mayo,
BREAD- (134 calories, 4 grams protein, 24 grams carbohydrates, 2 grams fat)
TUNA {2oz per serving}-(210 calories, 45 grams protein, 3 grams carbohydrates, 3gram fat)
LOW-FAT MAYONNAISE { 1 tbsp. Serving) -(25 calories, 0 grams protein, 8 grams carbohydrates, 2 grams fat)

3:00 PM-Meal #4- 2 chicken breasts, or fish, vegetables, 3 cups spaghetti, 2 Scoops Malto
CHICKEN BREAST {1 medium size breast is one serving}-(280 calories, 58 grams protein, 0 grams carbohydrates, 3 grams fat) VEGGIES [green] {1 cup serving size}-(25 calories, 2 grams protein, 4 grams carbohydrates, 0 grams fat) SPAGHETTI { 1 cup serving size}-(591 Calories, 21 grams protein, 120 grams carbohydrates, 3 grams fat) MALTODEXTRIN DRINK { 1 scoop is 20 grams carbs} - (160 calories, 0 grams protein, 40 grams carbohydrates, 0 grams fat)
7:00 PM-Meal #5- 6 scrambled egg Whites,
EGG WHITES- (102 calories, 21-grams protein, 1-grams carbohydrates, 0 grams fat)
9:00 PM-Meal #6- Protein Shake,
PROTEIN { 1 Scoop Serving}- (96 calories, 24 grams protein, 0 grams carbohydrates, 0 grams fat)

Second Day of Carbing up (Sunday) actual
Total Calories Protein Carbohydrates Fat
2634 214 grams 368 grams 34 grams
856 calories 1472 calories 306