I’m 15, Male, 5’5, 170 Pounds, 20% BF and trying to lose fat. 5 days a week I do intense cardio and strength training. Below is the diet I’ve came up with to lose fat but have enough energy to undergo all of the training. Your comments/suggestions are greatly appreciated.
Meal 1 (6:00 AM): 1 Packet of instant Quaker oatmeal, 2 hard-boiled eggs (no yolk), 1 cup of fruit, ½ cup Cottage Cheese, Fat Free Yogurt, Protein Shake (548, Calories, 72g Protein, 61g Carbs, 8g Fat)
Meal 2 (9:30 AM): Myoplex shake (270 Calories, 42g Protein, 23g Carbs, 3g Fat)
Meal 3 (11:50 AM): Half of tuna sandwich with whole wheat bread, 3 Rice Cakes, 1 Special K Bar (490 Calories, 27g Protein, 52g Carbs, 4g Fat)
Meal 4 (3:00 PM): Salad, Low-Calorie dressing, Half of tuna sandwich with whole wheat bread, cup of fruit, 3 rice cakes (415 Calories, 26g Protein, 34g Carbs, 2g Fat)
-Strength Training (6:00 PM)
Post-Workout (7:00 PM): Protein Shake, Fruits, 5 Rice Cakes (175 Calories, 5g Protein, 35g Carbs, 0g Fat)
-Cardio (7:30 PM)
Before Meal 5 (8:00 PM): 1 Cup Homemade Vegetable Juice (Cucumbers, Celery, Green Apples, Green Bellpepper), 1 Can of V8 Vegetable Juice (90 Calories, 3g Protein, 12g Carbs, 0g Fat)
Meal 5 (8:00 PM): Grilled Chicken with steamed asparagus, broccoli, green peas (400 Calories, 80g Protein, 30g Carbs, 10g Fat)
Dessert: Fat-Free Yogurt (130 Calories, 4g Protein, 23g Carbs, 3g Fat)
Meal 6 [Before Bed] (9:00 PM): ½ cup Cottage Cheese and peach. (80 Calories, 28g Protein, 6g Carbs, 2g Fat)
-1 gallon of water throughout the day.
Total –
Calories: 2598
Protein: 312g
Carbs: 276g
Fat: 32g
1 gallon changed to 2.
And I was told many times that that high in protein will be fine with atleast 1 gallon of water a day. I’ll be taking two.
Well I have already bought my protein drinks, but I’ll try to get more veggies in. Thanks for the detail Acceptance.
