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Nutritional meal planning help please?
Okay, so I'm trying to lose fat and build muscle mass as well as cardio endurance. I am 4 days into it. I am 15, 220 pounds, 5' 7", and pants size 38x30. I run a 10 minute mile and can bench about 85 pounds. I got running and strength/weight training down. I just need some ideas for meals that are relatively low in calories, cheap, and simple to make. I used a few of the online calculators to calculate caloric intake need. I need about 3,000 to stay the same weight so I'm shooting for 2,000 calories split up into 5 mini meals. I need stuff that's filling as well. Basal metabolic rate is 1993 calories according to other calculators. Thank you
Ok so I agree with 5 mini meals definitely. In college I usually go for the salads because they are the fastest thing to get as well as the healthiest.
My meal schedule usually goes like this:
egg white tomato and turkey on whole wheat with skim milk.... or cereal with skim milk
salad with peppers tomatoes chickpeas cucumbers olives chicken and a hardboiled egg
small serving of whole wheat pasta with chicken and olives
grilled chicken sandwich
salad with peppers tomatoes chickpeas cucumbers olives chicken and a hardboiled egg
this, along with some wheybolic after workouts, gives me about a gram of protein per kg bodyweight per day, which is great for building muscle.
for a workout, i suggest looking at relativestrengthadvantage.com
they have a workout called the beginner strength and size workout
i'm up to 13 pullups, a 250 pound squat, a 200 pound bench press, and a 6 minute mile after a couple months of doing it, it's really awesome
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