can you tell me what some quality foods are, my parents are willing to buy almost anything for me
Do some searching around and reading about Complex Carbohydrates, Essential Fatty Acids(EFAs), and complete protein sources.
the 100 cal pacls of doritos may just have 100 cals buuuut look at the fat grams. if i recall the doritos are pretty high up there. watch out for the fat cals, theyll kill ya
change your work outs as well, interval training helps, when it rains here on the East Coast I hit the gym, treadmill, run 2 mins, walk 1, run 3 mins walk 1, always keep it going, when its nice out (I love the fall )...I run (well jog) at the track....
Also althought peanut butter is good fat (kind of)......its high in it, almond butter? and why two sandwiches?? One?
Just some thoughts..........
RIP Ryan, :(
This diet advice is coming from a fat guy but your lunch is pretty bad. You always or should try to avoid carbs and fats (unless they are like EVOO or natty pb) together.
Pick either fat to go with your protein, or carbs to go. Take out the jelly in those sandwiches, and use natty pb and some sugar-free jelly. Make sure your bread is high-fiber and as un-processed as possible. (drop the doritos high in carbs and fat=bad combo).
After-school snack take out the cheese and use a vinagarette.(with EVOO) on the pasta and eat the bbq chicken without the bun before your workout. and have some fruit like (pineapple or a banana with your protein shake after workout).
15 min before bed eat a handful of almonds with 4% milkfat cottage cheese.
Just some things to switch.
You are eating three shakes a day, there are a lot of preservatives in shakes, dont underestimate the power of natural food.
http://www.findyourdetour.com/activi...,,102-000.html for some great cardio tips and ideas... you'd be surprised how many different types of cardio exercises there are..
Cottage Cheese (contains casein protein which stays in your system for longer periods than whey -- perfect for before bed at which time you fast for several hours and enter a catabolic state) it also contains glutamine
Eggs, Turkey and Chicken are good lean sources of protein so is Tuna but don't stick to exclusively Tuna which is high in mercury
Whey protein gets into your system fast -- this is ideal first thing in the morning (most important meal of the day)
2nd most important meal of the day is post workout within a 1/2 hr -- you need both protein and carbs -- a simple idea here is a whey protein shake with a package of instant unsweetened oatmeal for carbs (you want protein + carbs)
try to eat 6 or 7 small meals per day with approx 30 grams of protein in each meal
you've gotta cut your calories but maintain protein so when you research this and do the math you'll realize that you can't afford to be eating junk like doritos
a couple of meal examples are:
-250g of no fat cottage cheese and an apple OR banana
-whey protein shake with package of oatmeal (instant unsweetened)
-8oz chicken with a salad OR rice OR vegetable
-dry whole grain toast with 2 or 3 eggs
Morning cardio is efficient because first thing in the morning (you haven't eaten for several hours) you've been in a catabolic state and have burnt allot or all of your stored glycogen (energy) in your muscles. You'll burn glycogen and THEN fat in that order, so if you do cardio immediately, they say you can burn fat immediately . . . however don't get hung up on cardio . . .
Ultimately what has to happen as mentioned is you need a calorie deficit. The most EFFICIENT way to lose fat is to do an activity that will burn calories AND increase your metabolism when you aren't exercising and this can be achieved by increasing you muscle mass (you need to be pumping iron -- and working ALL muscles groups not just your legs and ass)
Cardio burns calories as well, but hour for hour, weight training is more efficient (if you have TIME do both) -- read this article on T-nation -- its one of the best
TESTOSTERONE NATION - The Hierarchy of Fat Loss