College Kid needs help with diet

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    jerseyboy101's Avatar
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    College Kid needs help with diet


    Hey whatsup everyone im going off to college living in an apartment and need some advice on my diet first some background thought im 6 foot 3 about 205 pounds been lifting for 2 years or so im 18 im going to be playing baseball in college. I have never dialed in my diet just basically ate whatever the parents made but deffinately changing that i have a basic diet set up but i dunno what to do for some parts i know your supposed to eat like 4-5 meals a day 2-3 hours apart and stuff but if you could go through my diet a bit and see if its all right or suggest some spots to change. Im going mainly for a recomp trying to add strength while cutting a bit of fat recomps the slower way to go but shouldnt be hard for me.

    I wake up between 7-9 each day and have practice at 2-5 each day classes are in morning

    Meal 1- Oatmeal 100 cals 4g protein Nature Valley Bar 180 cals = 380 cals 8g protein

    Meal 2- Protein shake with milk 400 cals 44g protein = 400 cals 44g protein

    Meal 3- Eat at school caf for lunch dont have exact cals and what not yet but probally just sandwhich and some salad

    Meal 4- Protein Shake with Water 208 cals 44g protein = 208 cals 44g protein

    Meal 5- 8 oz chicken 240 cals 52g protein 1 cup brown rice 300 cals 8g protein / 1 cup whole grain pasta 400 cals 16g protein = 940 cals 76g protein

    Predbed snack- Greek Yogurt 140 cals 14g protein = 140 cals 14g protein

    Snack- All Natural Peanut butter a scoop or two throughout the day to help meet caloric needs

    =2068 Cals 186g protein + whatever i have for lunch that day.

    My maintence cals is right around 3000 from what i caluclated and since the meal at school is around 900 cals normally from what i understand it will put me at 2968 cals and probally around 230g protein. Is any part of this diet poor or needs adjustment. Please critique suggest bash do whatever i want to dial in on my diet

    As far as daily supplements go i have the following

    Fish oil
    MVP/ZMK Stack
    Green Tea
    Protein
    Melatonin
    Jack3d
    Dicreatine Malate (add 2 grams to my jack3d pre workout)

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    andrewcb's Avatar
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    u need more cals, figure ur losing a great deal of them during pratice/working.....just my opinion...meal 5 seems beast....to much rice makes me feel bloated!
    if 3000 is your maintain try to have a total of 2500 by the end of the day. 3500 cals=1 pound...so a pound a week if you tweek your input/output every now and then. not much but adds up
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    jerseyboy101's Avatar
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    6'3"  205 lbs.
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    Alright i kinda thought i wasnt getting enough cals ill add some more to meals 1 and 3 and take some of the rice off i think i'll add a couple eggs to the first meal and something else to meal 3. Thanks for the adivce
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