Hello, I'm 16, 5"11 and i weigh 139lbs. I used Cursors' BMR Calculator and between 1-3/wk activity and 3-5/wk activity it says i'll need 2380-2673 (I'll be doing lifting mon/wed/fri and some swimming/biking tues/thurs). in a p/c/f split of 33/42/25 (221g/281g/74g). I went to my yearly checkup for the doctor, and he said i should gain 10-15lbs. I was quite upset though when i asked for what kinds of foods i should eat, and he just laughed with my mom saying "anything". I've been reading this site for a few days now, accumulating alot of information - great site.
Ok previous eating habits, to give you an idea of what im currently eating:
Breakfest - Honey Nut Cheerios sometimes a Bagel / Snapple Instead.
Lunch - Round Roll Sandwich w/ ham, extra cheese, lettuce and tomatoes. Water.
After School Snack - String Cheese, Hot Pocket, Milk, a fruit.
Dinner - Whatever my mom makes for the family, meat and potatoes, or soup, or spaghetti, etc usual family dinners.
Pre-Sleep - Sometimes another bowl of cheerios.
Yea and i know i now need 6 meals.
Ok after looking around the site, i found one of cursor's great diets.
2000 calorie meal split
meal 1 -- 476 calories [ 33p 67c 08f ]
|[__w o r k o u t__]|
meal 2 -- 476 calories [ 33p 67c 08f ]
meal 3 -- 381 calories [ 33p 31c 14f ]
meal 4 -- 381 calories [ 33p 31c 14f ]
meal 5 -- 286 calories [ 33p 13c 11f ]
meal 1
oatmeal & 1% milk
egg scramble & toast (dry)
07p 31c 05f - rolled oats (2/3 cu)
00p 05c 00f - raisins (1/4 oz, about 15)
08p 11c 02f - 1% milk (1 cu)
16p 00c 00f - egg white (4 ea)
04p 20c 01f - 9-grain bread, toasted (1 slice)
35p 67c 08f =
480 total calories
meal 2
banana/strawberry shake
05p 01c 00f - cottage cheese, low-fat (1/3 cu)
03p 15c 01f - yogurt, low-fat (1/3 cu)
04p 05c 01f - 1% milk
01p 26c 00f - banana (4 oz, about one whole)
01p 08c 00f - strawberry (4oz, try frozen[img]../ugala/forums/images/smilies/smile.gif[/img])
21p 13c 01f - Myoplex Deluxe, creamy vanilla (1/2 packet)
35p 67c 04f =
444 total calories
meal 3
open-faced
chicken sandwich & salad
04p 20c 01f - 9-grain bread (1 slice),
Great Harvest
00p 01c 03f - Miracle Whip (1/2 tb)
00p 02c 00f - Dijon mustard (1/2 tb)
29p 00c 03f - chicken breast, skinless (3 oz)
____________measured after cooking
00p 01c 00f -
romaine lettuce (1 leaf)
____________ah, eat as much as you want... [img]../ugala/forums/images/smilies/smile.gif[/img]
01p 03c 00f - tomato slices (2 oz)
02p 03c 09f - mixed nuts (1-1/2 tb)
35p 30c 16f =
404 total calories
meal 4
chicken (or tuna) salad
29p 00c 04f - chicken breast, chunk (use 3-1/4 oz)
____________canned in water
00p 02c 00f - romaine lettuce (3 leaves)
01p 02c 00f - tomato wedges (2-1/4 oz, about 1/2 tomato)
00p 06c 00f - water chestnuts (2 oz)
01p 05c 00f - yellow & red bell pepper (2 oz, sliced/chopped)
01p 04c 01f - cucumber, sliced (6 oz)
01p 04c 09f - avocado slices (1-3/4 oz, about 1/3 avocado)
00p 06c 02f - dressing, honey mustard vinaigrette (2 tb)
33p 29c 12f =
356 total calories
meal 5
baked salmon & steamed squash
27p 03c 09f -
baked atlantic salmon (5 oz)
04p 10c 02f - zucchini squash (14 oz, approx 2 whole)
____________cut to 3/8" slices, steamed for 6 minutes
31p 13c 11f =
275 total calories
Is this a diet for gaining weight?
Maybe you won't have time to reccomend me a new diet, so we can just modify this one. Basically, what should i change to meet my 2380-2673 calorie goals? Also, i'll describe my eating situation.
Meal 1 = 6:30 breakfast.
Meal 2 = 12:00 school lunch.
Meal 3 = 2:30 after school.
Every meal after that can be placed every 2 hrs.
I know youre suppose to eat every 2 hrs ideally, so i can try making meal 2 a small snack inbetween periods at school, and using my lunch period as meal 3. Also a big change, I would begin my workout after school, so 2:30 (can be placed either before or after meal 3). Would the diet still work? What should i change?
Thanks in advance guys. If i can get any helpful information, 100% i'll check back with you guys every so often and tell you my results.
Edit: I don't know how important this is, but i forgot to mention i'll be lifting m/w/f and swimming t/thurs for 2 months then if i believe i can do it, I'm gonna join my School's Wrestling Team. How should i adjust my diet then?
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