Forums

Nutrition | Need help with my meal plan

hi everyone!

this is my first post and im hoping to get help.

a little bit about me:
started working out 1 month ago.
age: 24
sex: male
height: 5'7
starting weight 191 lbs
current 184 lbs
goal: 163 lbs
hoping to achieve this in 4 months

i hit the gym 3 times a week and a fourth day of hockey or squash

my gym workouts usually consist of

30 minutes on the treadmill where i run 3 miles (5km) at different speeds (light jog to all out sprints) changing speeds every minute @ 0 incline

after that i work either my upper or lower body (biceps, triceps, shoulders, chest, back and abs OR quads, hams, calves, inner and outer thighs and abs.

i spend about 1:30 working out.

my workout isnt the issue, its my eating.

lately ive been feeling very tired, sore, and to be honest, having a little man trouble (which was never the case!) which is frustrating me and the little lady who thinks its because im not into her anymore and that cannot be further from the truth!

so this is what i eat:

morning: either 2 boiled eggs, a little low fat mayo, lemon juice, a little spices and 2-4 slices of brown bread

OR

can of water packed tuna with about the same ingredients

3 hours later: protein shake mixed in either water or milk and a slice of bread with a multivitamin tab and a fruit

lunch: either a chicken breast in the oven with assorted veggies (or a salad consisting of different green, a bit of olive oil, tomatoes, onions, lemon juice, sometimes a bit of mayo depending on the type of salad) and a hard boiled potato.

OR a lean piece of steak (eye of round usualy) palm sized

OR pasta with tomato sauces (not cream) with extra lean minced meat

3 hours later: protein shake with the works like mentionned before

dinner: a chiken salad or a tuna salad or just a plain green salad with added beans for protein and carb intake

3 hours later (if i dont sleep before) protein shake.

the reason why i have so many protein shakes is because i just graduated and am looking for a job, and cant afford 6 healthy meals a day.

now is the issue:

i tried counting my calories and it turns out, i eat only about 800-1200 a day! which i know is not enough. considering that the approximate calories burned during a trip to the gym is 800. and that is without counting the calories burned by my bodies natural functions. so i know that overall im living in the negatives.

all portions are about hand/palm sized.

do i need to increase my caloric intake? if so, can you give me a few ideas?

thanks a bunch!

PS: while muscle mass is essential its not my primary goal. ive been blessed with a body type that puts on muscle with hardly any effort when i take care of it (or damned with a body that gets fat if i dont!)

Related Postings on Myfit.ca	Postings needing a reply 1.I think I pulled my hamstring AGAIN. 2.pilates and weight training 3.Now Supplements 4.Pro Form Treadmills 5.L'il bit of advice 6.Medifast Diet 7.need some help 8.heart rate monitors? 9.Exercise psychology study: Can you help? 10.hey

Forums

Nutrition | Need help with my meal plan

Replies