I am 17 yrs old, 5'3 and ~135 lbs. Probably around 30% BF. (I'd like to lean out, but my body seems to be comfortable here and won't lose more fat, so I suppose I am focusing on maintenance. Perhaps this is indicative of a slow metabolism, which should be taken into account when reading my food for the day? Unfortunately, I do not know my BMR as it doesn't seem to be about calories for me- I can gain on 1400 cals if a lot come from fruit and nuts, and months ago, I lost 10 lbs on more cals of pure meat, veggies & beans)
Breakfast: 2 eggs, 5 oz spinach, .5 tbsp of coconut oil
Snack (mid difficult school test, figured some sat fat & sugar would be good for the brain): .5 cups unsweetened coconut flakes, 40 g Lindt 90% chocolate, 2 prunes
Lunch: 6 oz applegate sliced chicken breast, 4 oz rotisserie chicken, 1 avocado
Snack (1-2 hrs pre-workout): 8 oz unsweetened almond milk 1 chocolate espresso power bar (homemade- almonds, prunes, dates, cocoa powder and coffee grounds thrown in a food processor and sliced into pieces)
Dinner: 18 colossal shrimp, 1 cup long grain wild rice, .5 zucchini, 1 tsp sesame oil
Exercise: 1.5 hours of softball practice (not really strenuous, just fielding balls, jogging a bit and swinging a bat) 60 mins of Extreme Endurance (interval training, using only the body weight, lots of squats, lunges, push ups, planks, sprinting, high knees, butt-kicks, sit ups, etc)
Calories: 2100 (Net: 1760) Fat: 104 g (35g sat) Carbs: 120g Fiber: 31g Sugar: 27g Protein: 185g 43% fat, 22% carbs, 35% protein.
Sorry to keep posting about my personal food intake. I'm just having a really hard time figuring out what will work for me, and I feel like you guys give pretty solid feedback. My family supports my food choices but they aren't educated about it enough to give any advice, and my doctor recommends daily servings of milk and grains, so I don't really have anyone else to ask.
Lastly, today was a particularly hungry day. However, I've read of a lot of people eating amounts similar to this and maintaining, so I was wondering if this sounds appropriate, especially given my age? What would you change?
asked bySydney_1 (421)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on May 10, 2013
at 12:16 PM
Seems like you need more veggies! Skip the sweet snacks (dried fruit and chocolate will not help you lean out) and replace them with extra servings of veg!
on May 10, 2013
at 01:12 PM
Ditch the carbs that come from sweets and grain, like AmberKat said. You're better off getting those carbs from starches or veggies, making it more nutritious. Just include more fat/protein and more veggies/starch in your main 3 meals, and you probably won't need snakcs either if your 3 meals are large enough.
But, if you feel good with your current set-up, stick with it.
And you said you're doing 1.5 hours per day of light-to-moderate exercise, and another hour of high-intensity exercise. Isn't that "Extreme Endurance" a little unnecessary? You could work on planks, side-planks, glute-bridges (or do a rolling-plank drill to save time and perform all three at once), burpees (essentially a squat, jump, and pushup if you are a stickler for technique), pullups, and sprints. Would that suffice?