Does this sound like a decent nutrition plan?!


Question: Does this sound like a decent nutrition plan?
I'm 17, 129lbs and 5'7".
I have been lifting weights for about six months and would like advice on whether this sounds like a decent nutrition plan for me:

7am: Black coffee, Oatmeal, fat free natural yogurt and a banana.
10am: 2 slices of wholewheat bread with chicken peanut butter, quark, spinach and cucumber
1pm: small bag of mixed salad with 2 egg whites and chicken
3pm: muesli with skimmed milk
4:30pm: raisin and Cinnamon bagel with peanut butter (immediately post workout)
6pm: Brown rice, green lentils, sweet potato, broccoli and a baked chicken breast.
(I also drink loads of water and green tea throughout the day)

Thanks :)

Answers:

The diet is quite high on carbs and low fat - not great IMO, I tend to go for a more low carb diet but use carbs to spike insulin/growth around workout time - heres my breakdown of your meals.

7am: Oatmeal is decent, I would only use it on workout days as breakfast is a good time to be carb-fasted, but oats are definately good. Use full fat yoghurt rather than low fat as low fat yoghurt is always high in sugar (check carbs, of which sugars vs the full fat version). Bananas are high GI fruit and not really a body builders choice, either avoid it completely or have low GI fruit like blueberries/rapserries. However, if you like the bananana thats cool, just go for it, its not that much worse.

10am: two is a little excessive for 10am IMO - use this time to stay low carb - the rest is fine/great, add a little more chicken or PB to replace the bread.

1pm: keep the yolk - dietry cholesterol is not linked to blood cholesterol - the fats in the egg are great and make the egg a very good nutritional choice. See sources. Otherwise fine/good.

3pm: Not bad I guess - I use whole milk but as you can likely tell, I embrace fat in my diet rather than avoid it.

4:30 pm: post workout you want an insulin spike and low fat - fat slows down digestion of protein and inhibits insulin spikes. As much as I'd like to say eat the bagel dry there's no way I could. Personally I take a whey protein shake with creatine and spike the insulin via my daily fruit - usually mango or kiwi - but any fruit should be fine here. I hear grape is ideal for spiking insulin.

6pm: fine, no faults.

http://www.nhs.uk/news/2009/02February/P…



sounds close to perfect if you're measuring your food and not adding too many condiments. You might want to add variety to your vegetables and fruit though to ensure adequate vitamins and minerals.

B.S. Human Nutrition



do not eat the same meal at the same time each day. Body needs a mixture of things. Adding eggs for protein could help. Raw or cooked is good as long as the eggs are Fresh.
Protein shakes are good and Multi vitamins help.



Sounds excellent! I'm jealous that you can afford all that good food to eat throughout the day. Good nutrition costs money. Good for you.



I'd add about three handfulls of pecans/almonds/peanuts (all natural) per day as well as more fruits, vegetables and fish.



Very good .But why are you not having anything after 6 pm.Add one more mini meal like 25 grams of almonds or other nuts



Great! But you eat that exact same thing everyday?




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