Diet and intake tips

[krumpay]

Bearing in mind I do a short workout just after 7am, walk 3 miles , work and walk back 3 miles. Then do a slightly more intense workout around 7+pm. Play football once or twice a week.(I'm 16, 6'2 and 11 stone atm). I'm trying to build a lot more upper body muscle and so far am doing pretty good, just dietary ain't strong point.

How many calories should I be consuming?

does this sort of diet sound good?

Breakfast 7-9am
3 Weetabix
Egg on toast or crumpets

11am
Chicken or ham sandwich

12:30pm
Chicken or ham sandwich
Chocolate bar
Banana
Apple


4:30pm
Porridge

5-6pm
High protein meal with occasional carbs

7pm
Special K

[Boss Man]

Would I be right in assuming that the unusual times of some of the meals are timed to fit in arond school and school breaks?

[krumpay]

Yes you would be!;)

[Boss Man]

does this sort of diet sound good?

Breakfast 7-9am
3 Weetabix
Egg on toast or crumpets

(I'd keep the eggs and the Weetabix and ditch the crumpets)

11am
Chicken or ham sandwich

(Fine, however in your circumstances you can have other options that are quick and simple to use as partial or complete snacks if you want to.

Things like oat granolas, low fat cheese, nuts, peanuts, fruits like cucumber and tomato and vegetables like carrot sticks, celery sticks and pineapple, beef, turkey, chicken and ham from a packet, low sugar yoghurt, the stuff in a bottle not a container and pre-boiled eggs. )

12:30pm
Chicken or ham sandwich
Chocolate bar
Banana
Apple

(I'd ditch the chocolate bar and keep the sandwich and the apple or banana, but not both the fruits as you don't want to be overdoing it on the carbs.)


4:30pm
Porridge

(I'd include some kind of protein source in tehre like Ham, turkey, chicken beef etc if possible)

5-6pm
High protein meal with occasional carbs

(I'd have this at 6PM if possible, so there is a decent gap beween that and your previous meal and keep some carbs in it, but don't go overboard)


7pm
Special K

(I'd include more protein in there, from aforementioned sources)