A Teen in Needs' Journal!

[combs08]

Hey! I am 16 years old, 5'6 and weigh around 160 ( I don't look like I weight this much because I have a lot of muscle underneath the fat haha). I am currently cutting and hope to compete possibly in a year or so. I lift 5 days a week (weight lifting class at school=AWESOME!) and I am involved in sports all year round so I get my cardio mainly through that. When I do have breaks (3 weeks AT MOST) I use a machine that we have at home (simlair to a Gazelle I believe). I would love to get your advice on my diet and I may post a few pics tommorow. I'm gussing my bodyfat is somewhere between 20%-24% but I really don't know.

Meal 1 6:30am

1/2 cup of oats
1 scoop of ON whey in water
Fruit (usually apple or grapes)

I'm at school during this time so I have to make due with having weight lifting 4th period

Meal 2 10:35am (PWO)

1.5 scoops of ON whey
Banana usually but sometimes have some gatorade or rice cakes to mix things up (~120-160 calories worth)

Meal 3 11:25am on Mondays 10:45 on Tues-Friday

Piece of Grilled Chicken
Serving of brown rice OR 2 pieces of WW bread
1/2 can of green beans or ~2 servings of brocolli

Meal 4 2:25pm

Serving of nuts
1 cup of grapes
*this meal is when I have practices right after school. On game days, I switch meal 4 and 5

Meal 5 5:00pm

Can of tuna
Carb such as oatmeal, ww bread, brown rice, ect.
Veggies

Meal 6 8:00pm

1 cup milk
1 TB natural peanut butter

[mnways]

Hi there I may not be the most knowledged but you should should keep protien shakes to PRE and POST workout as well i would say in your last meal instead of milk i would change it to cottage cheese( slower digesting protien) and milk has something to do with sugars insulin spike i think. Im sure the others will have some more ideas for yea! good luck with everything

[Emma-Leigh]

Hey and welcome!

Just a thought - You might want to ask a mod to move this into the journal section - It would probably suit better there!

Good luck with everything!

[combs08]

Hi there I may not be the most knowledged but you should should keep protien shakes to PRE and POST workout as well i would say in your last meal instead of milk i would change it to cottage cheese( slower digesting protien) and milk has something to do with sugars insulin spike i think. Im sure the others will have some more ideas for yea! good luck with everything

Um....I'm not sure if you read it at all but I DO take shakes before and after and I don't like cottage cheese. And milk has lactose sugars in it or some kind that have nothing to do with an insulin spike. Read before you post.

-Combs-

[Emma-Leigh]

Um....I'm not sure if you read it at all but I DO take shakes before and after and I don't like cottage cheese. And milk has lactose sugars in it or some kind that have nothing to do with an insulin spike. Read before you post.

-Combs-

Hmm.... It is a shame you don't like cottage cheese.

But milk is one of the most insulinogenic carb/ protein sources out and one of the best things you can take in PWO... You may want to do some reading.... eg: A post about it here

Plus...

Milk and Insulin:
http://www.ajcn.org/cgi/content/full/74/1/96
http://www.ajcn.org/cgi/content/abstract/80/5/1246
http://www.thepaleodiet.com/articles/Milk%20Final.pdf

Milk and PWO:
http://www.milknewsroom.com/download...milk_study.pdf
http://www.totalwellnessconsulting.c...colatemilk.htm
http://www.milkpep.org/newsroom/milk...archreview.cfm
http://www.gotmilk.com/news/health/p...fs/134S_np.pdf

And this on casein PWO:
http://repositories.cdlib.org/cgi/vi...tionnoteworthy

[combs08]

Hmm.... It is a shame you don't like cottage cheese.

But milk is one of the most insulinogenic carb/ protein sources out and one of the best things you can take in PWO... You may want to do some reading.... eg: A post about it here

Plus...

Milk and Insulin:
http://www.ajcn.org/cgi/content/full/74/1/96
http://www.ajcn.org/cgi/content/abstract/80/5/1246
http://www.thepaleodiet.com/articles/Milk%20Final.pdf

Milk and PWO:
http://www.milknewsroom.com/download...milk_study.pdf
http://www.totalwellnessconsulting.c...colatemilk.htm
http://www.milkpep.org/newsroom/milk...archreview.cfm
http://www.gotmilk.com/news/health/p...fs/134S_np.pdf

And this on casein PWO:
http://repositories.cdlib.org/cgi/vi...tionnoteworthy

Thanks! And I know I wish I liked cottage cheese but I jsut can't stomach it AT ALL! lol


I have to run but I'll post my diet today mabey tommorow if I get a chance. I have a volleyball tourney tommorow and it's the first round and we'll most likely win so I'll keep you updated on that as well. Gotta run!

-Combs-

[ozigal]

how many calories are you getting in? You look pretty low in your fats. Also with the meal where you have nuts and fruit, i would add in a complete source of protein.

[combs08]

It's ~1800-1900 and the fats are at 20%. With the fruit and nuts meal, it is directly after school and this is the easiest thing for me because of practice.

-Combs-