Is this okay?

T

Trackster03

0
Im a 19 y/o male. I run about 45-50 mpw in college. and lift 3 times a week.,.. im 5'10 159 lbs. Heres what I eat...
I drink 6-7 bottles of water
Breakfast- Bowl of Special K, w/ 1 slice of bagel, or oatmeal w/ skim milk, and coffee sometimes

Snack- Apple, lowfat granola bar, 15 pretzels

Lunch- 1/2 cup of instant oatmeal w/ skim milk, other slice of bagel
or sandwich.. with 2 whole wheat bread, honey ham, lowfat mayo, lowfat am. cheese

Snack- Pretzels and granola bar

Dinner- chicken breast w/veggies, or spaghetti w/ veggies

Snack- baby carrots or celery


Im not sure how many calories... but i recently started this program and want to drop from 11.4 body fat to around 8 or 9.

Please give me harsh truth!!!!!
 
wow it sounds great. you have carbs, protein, fruit and veggies, calcium, and plenty of water in there so it sounds like a pretty good diet. I dont think the number of calories make any difference as long as they're not empty calories...i.e. a 100 cal piece of candy vs 100cal worth of carrots - though they have the same number of calories, the carrots are much higher in nutrients and vitamins. So I think your plan sounds great nutrition-wise, maybe lacking in variety and you might bore easily after a few days.

BTW - i am not a professional, and hence, the above is just my opinion gained from personal experience.
 
I'd knock it off with the pretzels, bagels, and spaghetti. These are refined carbs that have a high glycemic index value and will spike your blood sugar for no good reason. At the minimum try to incorporate more complex carbs. Try to find something else other than pretzels to snack on. Being in track you should be eating some sweet potatoes. Substitute whole wheat pasta for your normal white stuff. Just one ounce of pretzels has about the same amount of calories as a banana, which I'm surprised you're not eating to get the potassium for track.

You're also pretty low on the protein intake. Try to shoot for a high quality protein source with every meal. At the minimum switch over to Kashi cereal in the mornings. Maybe consider eggs, or at least egg whites. It looks like some days about your only source of protein all the way until dinner is skim milk. That needs to change.

Try not to carbo load much at night unless it's right before a big race and you have good luck doing that. Typically you'd want to eat complex carbs in the mornings then taper off more at night, switching over to more protein for recovery. Runners often want to eat a bunch of spaghetti at night, and that may not be the best thing.
 
You may want to add nuts, peanut butter, or olive oil into your diet for some fat. I agree with corndoggy about the protein. Give yourself some wiggle room...you are exercising a LOT. I ran cross country in high school and it was incredibly challenging, even at that level. Good luck!
 
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