Meal Calories Carbs Protein Fat
Special K Cereal With Milk 310 27g 28g 4.5g
Premio Fresh Bratwurst With Bun 330 24g 18g 16.5g
Johnsonville Stadium Brats 360 24g 13g 22.5g
Whey Protein With Milk 210 18g 28g 5g
Turkey, Cheese, Pickel Wheat Sandwich 300 26g 24g 4g
Whey Protein With Milk 210 18g 28g 5g



Total 1720 137g 139g 57.5g


btw Im also taking Creatine, 4 times a day for my loading phase and I drunk 1 Gallon of water today...

I couldnt do Cardio today but I did stay outside for like 5 hours and plaid football and basketball and rode bikes and stuff all day and I dunno if its water weigth or not but when I came inside to weigh myself I was 4 pounds lighter.

I know this should be in the Journals section but not yet... First I wanna see what I should change....

I'd lay off the bratwurst. Sure, it's protein, but it's also a lot of saturated fat (more than you want), sodium, nitrates and other undesirables. Stick to grilled/broiled/stir-fried leaner protein sources like chicken, fish, lean cuts of beef, lean pork tenderloin.

Second - no fruits and veggies listed? Load up on those with your meals. Spinach, green beans, broccoli, cauliflower, zucchini, tomatoes, cucumbers, bell peppers, celery, cabbage, bok choy, apples, berries, etc. They provide a lot of nutrition, are filling for few calories, and provide fiber.

I'd also swap the special K for unsweetened oatmeal. Less refined, less sugar, more fiber, more filling.

Is this a diet to lose fat? :d_confuse

~SC~

Total 1720 137g 139g 57.5g
That is a lot of fat. Not the best kind of fat either I wager. Wouldn't really eat any sausage aside from real premium ones with 90%+ lean filet meat content if losing weight was a priority.

I think you misunderstood the 40/40/20 thing... those refer to ratios of calories gained from macronutrients, not the macronutrients themselves by weight. Fat gives ~9 kcal/gram, carbs and protein ~4 carbs per gram, so right there you have a 35/35/30 ratio roughly.

You would lose weight by this diet thanks to overall calorie deficit, but it wouldn't quite be the optimal way. Try to fit some veggies and fruit in there instead of bratwurst, which is likely made from fatty meat byproducts.

So i should what? take in roughly 20-25 grams of fat?

So i should what? take in roughly 20-25 grams of fat?

Not nessessarily. I'm currently doing 33/33/33. I think more importantly is the quality of fats. Between you and I, you couldn't pay me enough to eat the foods you're eating. No offense. :D

lol dude whats wrong with my food? Everything i ate is so yummy..... Oh yeah and forgot to mention I also ate a salad with a bit of chicken in it.... I didnt put it couse i dunno what the nutrients was.....

Its just withought them Brats and Buns I dunno how in the world id be able to get my calories and carbs...

I guess I could always load up on bread and peanut butter.....

BTW im 5'5 158 pounds... and everyone from another board is telling me 1700-2000 calories is good for me....

wow i just checked out the label on peanut butter... its got 16 grams of fat and 3 grams of saturated fat.... is that bad?

lol dude whats wrong with my food? Everything i ate is so yummy..... Oh yeah and forgot to mention I also ate a salad with a bit of chicken in it.... I didnt put it couse i dunno what the nutrients was.....

Its just withought them Brats and Buns I dunno how in the world id be able to get my calories and carbs...

I guess I could always load up on bread and peanut butter.....

BTW im 5'5 158 pounds... and everyone from another board is telling me 1700-2000 calories is good for me....

wow i just checked out the label on peanut butter... its got 16 grams of fat and 3 grams of saturated fat.... is that bad?

O.K. Where would you like to begin?
1) Brats - I don't think so!
2)Special K - processed poo-poo
3)milk and cheese- not for me although some find dairy fat acceptable.

The only things I would eat that you've mentioned is the turkey (as long as it was fresh) and the whey.

No, peanut butter is an example of GOOD fats. Unlike brats!

Dude, i'm not bustin' em. Just tryin' to help out. Throw in some oatmeal ,veggies, fruit, flaxseed or fish oil, some natty PB and your good to go!

Yeah Oatmeal..... i got, its just that stuff is yucky
Is Special K really that bad? wow I guess ill get somtn else then
Brats..... its just yummy
Nutty Peanut butter..... i got and I love.

Thanks for the advise man, Ill be making some changes to my diet tomorrow. Guess i gotat learn tolike oatmeal.

Its just I havnt relised how unhealthy the food at my school is.... I was looking around and wow there was nothing.... Only healthy food was a salad that was probably 3 days old.....

Good thing I have good freinds who are helping me out and not letting me eat junk food....

BTW im 15...... is it true that since im younger ill prob be losing fat much quicker?

Yeah Oatmeal..... i got, its just that stuff is yucky
Is Special K really that bad? wow I guess ill get somtn else then
Brats..... its just yummy
Nutty Peanut butter..... i got and I love.

Thanks for the advise man, Ill be making some changes to my diet tomorrow. Guess i gotat learn tolike oatmeal.

Its just I havnt relised how unhealthy the food at my school is.... I was looking around and wow there was nothing.... Only healthy food was a salad that was probably 3 days old.....

Good thing I have good freinds who are helping me out and not letting me eat junk food....

BTW im 15...... is it true that since im younger ill prob be losing fat much quicker?

Ah, you're the same age as my son. You should be able to drop weight pretty fast since your metabolism should be up there. Also, you've got a bunch of hormones flowing so putting on some good muscle mass is definetely doable. Try putting some splenda in your oats. You can mix some PB in there or fruit or whatever. Use your imagination.
Seriously, fresh fruits and veggies are a must! Eat up.
Let me know if I can help you in any way. I've always got time for kids!!! :tucool: :tucool: :tucool: :D (my sons friends broke me in well)

Ok thanks man, Ill post up my routine tomorrow, tomorrow night and lets see if I fixed it.... and then if everythings a go ill start my journal up....

oh yeah and I work out 5 times a week.... and i got wrestling practice after school.....

Ok thanks man, Ill post up my routine tomorrow, tomorrow night and lets see if I fixed it.... and then if everythings a go ill start my journal up....

oh yeah and I work out 5 times a week.... and i got wrestling practice after school.....

Wrestler huh. Good man! I wrestled myself!!! Post your stuff, we'll see what we can do. :tu:

I just wanted to say that I understand if going for the perfect menu right off the bat can be intimidating at first. Like, oatmeal: huh, does anyone still eat this? :p

I believe it's okay to start off gradually, maybe even by the menu you posted, and improve your menu as you're getting the hang of it, know better what's good for you and are willing to improve the menu by yourself. Such as replacing those brats with something else. You don't as much have to bring your menu to perfection; it is much more important for the eating habits to be CONSISTENT.

Increase cals by a few hundred by adding more protein, at least 200g of protein a day.

I just wanted to say that I understand if going for the perfect menu right off the bat can be intimidating at first. Like, oatmeal: huh, does anyone still eat this? :p

I believe it's okay to start off gradually, maybe even by the menu you posted, and improve your menu as you're getting the hang of it, know better what's good for you and are willing to improve the menu by yourself. Such as replacing those brats with something else. You don't as much have to bring your menu to perfection; it is much more important for the eating habits to be CONSISTENT.

I agree. However, I feel it's important for him to become familiar with a wide variety of healthy foods. Let him do his own ground work, just help him out with the foundation. The bottom line is he's gonna have to enjoy the food he's eating. Hell, he's 15. Like anything else, it's going to take a while before he figures out his likes and dislikes. I think if he follows some healthy guidelines he can achieve a sound diet while satisfying his taste buds.

By the way, i'm pretty sure almost EVERYBODY in this forum eats oatmeal. :eat:

Sorry you guys I didnt post nothing today....

All I ate today was a salad at school, 2 servings of protein shake, that sandwich i posted above and a can of tuna and rice....

I wasnt able to eat couse I didnt get home untill like 8:00 and now ima start on a big essay....

But yeah my mom bought all them vegetables for me.....

oh yeah and how is this for HIIT?

2-3 min warm up session jogging. then run 4 gassers/suicides.

run to the middle...... run back, run to the end..... run back.... I have a long driveway so thats about 30-40 seconds.... i used a stopwatch....

then jog for another 2-3 minutes and then 5 more gassers....

should I be doing more?

Sorry you guys I didnt post nothing today....

All I ate today was a salad at school, 2 servings of protein shake, that sandwich i posted above and a can of tuna and rice....

I wasnt able to eat couse I didnt get home untill like 8:00 and now ima start on a big essay....

But yeah my mom bought all them vegetables for me.....

oh yeah and how is this for HIIT?

2-3 min warm up session jogging. then run 4 gassers/suicides.

run to the middle...... run back, run to the end..... run back.... I have a long driveway so thats about 30-40 seconds.... i used a stopwatch....

then jog for another 2-3 minutes and then 5 more gassers....

should I be doing more?

List your entire workout.

Wow I lost an inch on my measurements when i measured my stomach today, i measured at the line where the belly button was. And I had a full stomach too compared to when I measured 4 days ago when I was empty..... and yeah im measuring right, im not gonna try to cheat myself.

4 days 1 inch... is that good or bad?

You want the workout im planning on doing tomorrow? BTW everything I do is at school...

Bench Press: 10x8x5
Close Grip: 8x5
Bent Row: 10x8x5
Nosebreakers/Skull Crushers: 10x10
Hang Cleans:5x5x3
Behind the neck: 5x3
Curls.... whatever I feel like doing at the time, depends how tired I am.

After school cardio work: ( we dont have wrestling practice on friday so I should be able to give it my all on the HIIT stuff )

Jog for 2 minutes, run 4 Gassers( run to the middle run back run to the end run back ).
Jog for 2 more minutes and then run 3 more Gassers....
Jog for 2 more minutes and then run 2 more gassers...
Jog for 2 more minutes and then run for 1 gasser and finish it off with a 2 minute jog?

Im still clueless about HIIT so please tell me if my HIIT workout is good or bad...

If you say my HIIt is good to go then ima start up my journal