meal 1- 2 eggs, 2 slices wheat
meal 2- white roll w/ turkey or tuna, milk,1 fruit, large pretsle
meal 3-tuna sandwhich or protein shake w/ skim milk
meal 4-post workout shake and post workout meal ( chicken, white rice)
meal 5-cereal w/ milk
meal 6-protein shake w/ skim milk

Calories-2400-2600
Protein-200+
carbs-225+
fat-30+

i want to also try to get some peanut butter or nuts in my diet to include those essential fatty acids. Also right now im taking creatien and i think im going to get a good multi vitamin.


I weigh 180 and im 16 years of age.

Overall it looks pretty good to me. You could add a little bit more protein in the morning when you wake up. If you're eating 2 whole eggs, you might want to change that since egg yolks, while containing most of the nutrition from eggs, also have the bad stuff too. 2 a day every day seems like a little much to me, but you're only 16 and I'm sure you can handle it.

Try and make sure your carbs from good sources too, as white bread is almost as bad as sugar, though I see you've got that down for the most part, fiber supplementation would help but isn't required for you in my opinion.

That's all I have to say, keep up the good work

I've been having trouble getting my diet in check as far as calories and the like are concerned. I was wondering, if anybody has the time, could you look at the spreadhseet I attached and give me some pointers? The first sheet on there are some meals I just planned - the second one contains the ones I have been following these past few days. (I forgot to split the planned meals into categories, but by looking at the foods you can tell - it goes "breakfast", snack, "lunch", snack, "dinner", and a final snack).

I'm 19, 5' 6'', 160 and want to lose around 15 or so pounds (and drop the body fat, too). After that, I plan to bulk a little. Anyway - any help would be appreciated. Thanks!

meal 1- 2 eggs, 2 slices wheat
meal 2- white roll w/ turkey or tuna, milk,1 fruit, large pretsle
meal 3-tuna sandwhich or protein shake w/ skim milk
meal 4-post workout shake and post workout meal ( chicken, white rice)
meal 5-cereal w/ milk
meal 6-protein shake w/ skim milk

Calories-2400-2600
Protein-200+
carbs-225+
fat-30+

i want to also try to get some peanut butter or nuts in my diet to include those essential fatty acids. Also right now im taking creatien and i think im going to get a good multi vitamin.


I weigh 180 and im 16 years of age.

it depends what your goals are.. seems like you wanna put on some lean muscle mass..

things to cut out:

cereal - oatmeal is much better
milk - pure sugar
bread - just crap
white roll
pretzle - why not eat chips insted
white rice - brown rice is much better