I am in high school so my diet has to be modified a bit.... but I wrestle and I am highly active so I might be able to help. This will work for younger athletes who need to lose fat/build muslce (works great for pulling weight in wrestling with a little foreplanning)....
Usually I eat about as much as I can. but not quite that simple.
First of all, I eat about every 2-3 hours. As soon as I wake up I eat cereal, first thing. If you're smart you would do calisthenics or running, but I am lazy in the morning.
When you eat, cut out as much sugar as you can ( I eat the non-sugary cereal by the way).
Protein bars are a staple of my diet, since I am on the go a bit and and need the extra protein. They are good in between meals. Slim-fasts are an ok option but they are high in sugar and lower in protein.
At lunch I eat lots of carbohydrates and some fat since I work out a few hours after lunch. Power bars, peanut butter and crackers, granola bars, and such. I keep sugar low, because sugar makes me tired during class and I end up sleeping and I usually have no energy for practice.
After practice, I go home and drink a protein shake. About an hour later, I eat dinner. For dinner I eat as much steak and potatoes or chicken and rice as I can. I mean until I am about to throw up. Then I wait and eat more. It usually takes me an hour and a half to eat dinner (I eat it little by little until I have eaten the whole thing, and I eat a ton because I have to make up for what I lose in practice).
Then I either run at night about 3 1/2 miles or go to a martial arts class. Then I come home and drink some milk and eat a protein bar. Then I sleep.
This makes me lose about 1-2 pounds a week, but eventually it will probably even out or you'll start gaining muscle weight.
In wrestling practice we usually do a ton of running and we lift four times a week, so if your workload isn't as strenous, your dinner probably shouldn't be as big as mine, but I lose a good 4 pound in practice.... once the season starts and our practices are 3 hours I am probably going to lose about 8 pounds per practice. So it's essential I put it back on when I get home and give my body fuel to recharge with.
And I drink water all the time.
__________________
Kodoku So Tsuyoya Ni Kaete
|