My plan

J

jonnyboy2300

0
So I am currently 19 years old, 5'9 and about 225 lb. I am not all that fat but really got a gut in the past year. I was always in sports every season. I was a 3 sport athlete for 2 years in high school and then a 2 sport athlete for 2 years. I really never had the weight issue besides maintaining and gaining for football. I was a linebacker and had some injuries that I played through. Leaving high school I was in great shape. I left weighing 195 lb. and did not have much fat. I was neva a real skinny kid, was happy w/ myself. Went to a D3 school to play and suffered from severe shin splints and hairline fractures. I am not playin anymore and had to take it easy for a while and I got very lazy with my eating, which was a terrible idea obviously. I am now working out again very hard. I play basketball for 1 1/2 hours every day and work out Mon, Wed, Fri with HIIT training on the bike.

My eating consists of..
Oatmeal w/ protein
2 egg whites

salad(lettuce tomato, cucumbers, carrots and egg whites) w/ 1/2 grilled chicken breast
sometimes a small bowl of pasta or a turkey wrap w/ lettuce tomato

Dinner kinda consists of the same thing but try to get a good lean meat

I snack on bananas and nature valleys between...also make protein shakes w/ water or skim milk afta work outs


I guess I am just trying to make sure I am doing this thing right. Through my researching this was the best place so please tell me what you think.
 
are you doing any resistance training as well? Do you know what kind of caloric amount you are hitting every day?
 
Doing both 1 1/2 hours of basketball and HIIT is a pretty bad idea.
You need to get at least 2 days of rest where you don't exercise at all.

Your diet is pretty horrible to be honest, your breakfast should be your biggest meal of the day, how about 5 egg whites + 100Grams of oatmeal?

You need to eat something every 2-3 hours, this is very important because it keeps your metabolism high.

Snacking on banana's is also a bad idea, they contain mostly fruit sugars, mind you they're not bad, but they cause you to get hungry really fast after eating them. Basically you need to stop thinking in snack terms and start thinking about meals, because snacks just don't cut it.

The protein shakes are fine, but I'd add a banana or some dextrose with it PWO.

Try to eat some chicken/tuna/low fat cottage cheese right before bedtime, this is really important if you're trying to gain muscle.

Eat some fats! You should be taking at least 20% fats a day, get them from walnuts/salmon and other healthy sources, if you don't do this you'll also be limiting your muscle gains (testosterone levels will drop).

So overall, eat MORE! Much more! Good fats, LOTS of protein, and some complex carbs.
 
Alright I will definately change my eating. I am not currently doing any resistance and am currently keeping a log of my meals to figure out my calorie count.
 
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