How and What to eat while in High School

[ckiel_24]

Hello All! I am a Jr. in High School and am wanting to lose some BF while still being healthy. I have off campus lunch so can get food from pretty much any where but am curious on what to eat. Im looking for what to eat and at what time in the Morning before school (have to be at school at 8:40ish), What to eat at lunch (11:07 AM - 1:00 PM), what to eat after school (3:30) and what to eat and what time for dinner? I am 6' 1" and around 230 Lbs. Also I figured I should be taking in around 3000 - 3500 Calories a day, is there a way to figure out an exact number w/out knowing my lean body mass? Thanks,

-C.Kiel-

[Shibby]

Well this is not my fortay, but you should try and get 1 or 2 more meals in. Spread it out a little more. Try to get most your carbs in before 6 pm. You can got to fitday.com and see how your day breaks down. You should try and get around 345g of protien a day. Look for a 60(p)/30(cc)/10(gf) percent diet. That should get you started and others will be along with something more detailed.





p-protien
cc-complex carbs
gf-good fats

[shortz]

I have tried helping my little bro on this one. He never listens, but this what I suggested for him.

Before school, eat a good breakfast. If you have time, eggs, toast and milk. If not, hit up a good shake, like muscle milk or something along that line.

Def pack a lunch. Rarely does school food really have what you need nutritionally. Most schools order from the cheapest supplier, not the healthiest.

After school, your body def needs an energy source. I was always tired after school, so eat up!! THis would be the best time for a piece of fruit along with something else.

You def want a good PWO meal too. Whey would be best, but, if you can't get it, eat a can of tuna or chicken, maybe beef.

Before bed, stay away from sugars or anything stimulating. No caffiene/soda especially.

Make sure to eat your vegies too, most are a good source of fiber and are just good for ya.

[lxorl]

just because you can eat out doesnt mean its a good idea.

I can eat out all i want,but rarely do. i make lunches the night before (grilled chicken and rice, salads, turkey sandwiches on wheat, tuna salad) and bring them into work in tupperware.

im usually rushed so i only have oatmeal for breakfast, followed by a healthy snack around 10.

[JACKAL]

yeah, when i was in high school i carried around tuperware containers of tuna and rice and sometimes chicken breasts. i rarely eat out also, especially when im trying to lose bodyfat. if i were you id do what most of these guys have suggested: make your own food with a good ratio of protein, complex carbs, and good fats spread out over 6-7 meals a day. bring a cooler and chomp down between classes if you have to. its hard but the rewards are well worth it.

[Jordan]

sorry, i dont have the patience to go through it now, but do a little research on the glycemic index. its the first thing to learn if you want to loose fat. basically, limit or avoid refined foods like bread, pasta, as well as normal potatoes, sugary drinks etc... definately look into it

[ckiel_24]

Well by being able to go out I was meaning going home and making something rather then going out. I dont like to eat fast food anyways... The closest thing to fast food I like is Subway and such. Thanks for the responses!

-C.Kiel-

[warrior88]

Tuna fish in math class, that was always my favorite baby, can't go wrong with the bumble bee white albacore, 48grams of pro, 210cals and 0grams of carbs... delicous 10:30am snack!

[Ace0420]

I was always a little timid about bringing whole food to class, so I would just bring in a protein bar or two whenver it was crunch time. By the way, good job on getting started. I wish I would have started when I was a Jr. (actually, sooner.. but oh well). Keep up the good work.

[Slashmonay]

345g protein a day for a 16 year old kid who is trying to lose fat? I dont agree with that. id say keep your diet clean do more aerobic excersise.