Post what you eat , how many times you eat and how often .

I actually follow this diet.

http://www.talkboxing.co.uk/guides/boxing_diet.html

I have modified it a little bit because Im 15 and I needz my food

my daily diet:

Breakfast:

1 bagel with peanut butter, 1 pint of oj

Lunch:

2 slices whole wheat bread, 6 slices lunch meat, 1 slice swiss cheese, 1 small apple, 1 pint of fat free milk

Post-workout:

1 pint low-fat chocolate milk, 1 medium banana

Dinner:

2 skinless boneless chicken breasts cooked in olive oil, garlic and bell peppers

Breakfast: 1 apple, 1 orange, 1 pear, 1 banana

Pre-lunch snack: 2 apples, 1 orange, 1 pear

Lunch: A medium-size piece of salt-less, oven-roasted (with no oil) meat loaf with 1 cucumber and 1 tomato.

1 banana about an hour or two after lunch

1 banana after work-out

Dinner: Same thing as lunch. Banana.

I eat whatever the hell I want....

I dont drink any pop though....just water and tea or simply carbonated water (club soda).

But my diet consits of lots of potatoes, lots of pork, lots of chicken, and always a salad.

I also eat 3x the average person portion size wize.......but I have many days when I have no time to eat.....like today....it 5pm, I havent had anything to eat since 8pm last night.

-Breakfast
1 glass fresh squeezed juice
1 bowl organic oatmeal

-Snack
1 fruit

-Lunch
2 Tuna sandwiches on Rye w/ lettuce & Tomatoes
1 bottle apple juice
1 fruit

-Snack
6-8 Rye Crackers or fruit

-Dinner
Seared Tuna Salad or any kind of deep sea fish w/steamed veggies, yams or sweet potatoes or lean cut of red meat (once a week ONLY) w/ steamed veggies, yams or sweet potatoes, or wheat pasta w/ fish, veggies on the side or small salad

-After Dinner
Tea, maybee 2-3 figs, or dehydrated fruits

2 liters of water throughout the day, good multi-vitamins, fish oil

Sukhenhoy, I dont know how much fat is in your meatloaf or how much protein, but going on minced meat, your diet APPROX consists of about 65 grams of protein, 30 grams of fat (assuming your meatloaf has a decent amount of fat) and 280 grams carbs, total of about 1500 calories. The carbs are high but it is VERY low in protein.

Peewee yo are getting about 1550 cals also, 140 gram protein, 160 carbs and 40 grams fat. Probably could up your carbs, but protein and fat about right.

Just approximationg here. I know for me at 77 kgs, I need about 2400 calories a day to maintain weight, drop about 400 cals to lose weight but I am 36 and probably dont do as much cardio as you guys. So It seems you should eat more unless you are trying to drop in weight.

From nutrition for boxing article
http://www.hyperstrike.com/Nutrition-for-Boxing-Article-148.aspx
The Training Diet
In-Season and Pre-Season
During your season, your training diet should be comprised of 45 to 55 percent CHO, 30 to 40 percent protein and 15 percent fat. The goal of the training diet is to provide adequate energy for recovery and tissue repair quickly and efficiently – without adding body fat – thus maintaining a high strength:power:weight ratio.

Here is how to calculate your proper food ratios:
For simplicity, if you ate 2,000 calories a day, 55 percent of that is 1,100 calories from CHO, which is equal to 275 grams of carbohydrates (there are four calories of CHO per gram; thus, 1100/4 = 275 g of carbohydrates). For some it is easier to keep track of grams than calories.

Protein
Some research suggests that protein should be 1.6-1.8 g/kg bodyweight (bodyweight in kg = bodyweight in pounds / 2.2 kg) per day (9) or as high as 2g/kg bodyweight per day in athletes (10). The Recommended Daily Allowance of 0.8 g/kg bodyweight per day protein is based on what is healthy for the average sedentary individual, which is not necessarily enough for athletes.

The additional protein is crucial not only for muscle repair, but also as an additional energy source. During times of fatigue, intense training and overtraining, the body may start using its own muscle as an energy source. Because it is so difficult to build and maintain muscle, athletes should be careful not to lose it.

Fat
Keep fat intake to about 15-20 percent of your total calories, depending on which part of the Season you are in and what your body composition goals are. Fats should consist primarily of essential and monounsaturated fats. Essential fatty acids are a type of fat that the body cannot create from fish and walnuts. Monounsaturated fats, which are fats with one binding site, can come from olive or canola oils, seeds and/or avocadoes.

For someone consuming 2,000 calories a day, the fat intake should be about 400 calories. This is equal to about 44 to 67 grams (each fat gram contains nine calories).

You may be tempted to ingest as little fat as possible, however, this is also unhealthy. Keeping your fat intake to less than 15 percent may have a harmful effect by inhibiting absorption of those vitamins that dissolve in fat, and it has no effect on improving your body fat percentage.

thanks for the input Trrmo, and i am cutting down to 125 from 128.

-Breakfast
1 glass fresh squeezed juice
1 bowl organic oatmeal

-Snack
1 fruit

-Lunch
2 Tuna sandwiches on Rye w/ lettuce & Tomatoes
1 bottle apple juice
1 fruit

-Snack
6-8 Rye Crackers or fruit

-Dinner
Seared Tuna Salad or any kind of deep sea fish w/steamed veggies, yams or sweet potatoes or lean cut of red meat (once a week ONLY) w/ steamed veggies, yams or sweet potatoes, or wheat pasta w/ fish, veggies on the side or small salad

-After Dinner
Tea, maybee 2-3 figs, or dehydrated fruits

2 liters of water throughout the day, good multi-vitamins, fish oil

I wouldnt eat tuna everyday, it contains mercury so recommended intake of large fish like this is only a 2-3 times a week
http://www.consumerreports.org/cro/babies-kids/child-safety/food/mercury-in-tuna/tuna-safety/overview/0607_tuna_ov.htm

Breakfast - nothing (cup of tea).

Snack - nothing (drink of tea).

Lunch - ham and cheese sandwich, bottle of Lucozade, bag of crisps (chips).

Snack - nothing (drink of tea).

Dinner (normally oven pizza awith oven chips, or fish fingers with oven chips) and some juice.

I usually mix it up, some of the stuff I listed for dinner I'll eat at lunch, or brown rice, lentils or some other beans for lunch. If I ate tuna sandwich every single day I'd probably puke.

I usually mix it up, some of the stuff I listed for dinner I'll eat at lunch, or brown rice, lentils or some other beans for lunch. If I ate tuna sandwich every single day I'd probably puke.

Lentils are a good post workout . See if your bodyfats low and you do abs and then eat lentils straight after it , it gets you yoked the next day .They're like creatine or something man .

breakfast - egg and oatmeal

snack - fruit

lunch - meat, some type of legumes, and bread

snack - salad

dinner - post work out protein shake

Sukhenhoy, I dont know how much fat is in your meatloaf or how much protein, but going on minced meat, your diet APPROX consists of about 65 grams of protein, 30 grams of fat (assuming your meatloaf has a decent amount of fat) and 280 grams carbs, total of about 1500 calories. The carbs are high but it is VERY low in protein.

Peewee yo are getting about 1550 cals also, 140 gram protein, 160 carbs and 40 grams fat. Probably could up your carbs, but protein and fat about right.

Just approximationg here. I know for me at 77 kgs, I need about 2400 calories a day to maintain weight, drop about 400 cals to lose weight but I am 36 and probably dont do as much cardio as you guys. So It seems you should eat more unless you are trying to drop in weight.

From nutrition for boxing article
http://www.hyperstrike.com/Nutrition-for-Boxing-Article-148.aspx
The Training Diet
In-Season and Pre-Season
During your season, your training diet should be comprised of 45 to 55 percent CHO, 30 to 40 percent protein and 15 percent fat. The goal of the training diet is to provide adequate energy for recovery and tissue repair quickly and efficiently – without adding body fat – thus maintaining a high strength:power:weight ratio.

Here is how to calculate your proper food ratios:
For simplicity, if you ate 2,000 calories a day, 55 percent of that is 1,100 calories from CHO, which is equal to 275 grams of carbohydrates (there are four calories of CHO per gram; thus, 1100/4 = 275 g of carbohydrates). For some it is easier to keep track of grams than calories.

Protein
Some research suggests that protein should be 1.6-1.8 g/kg bodyweight (bodyweight in kg = bodyweight in pounds / 2.2 kg) per day (9) or as high as 2g/kg bodyweight per day in athletes (10). The Recommended Daily Allowance of 0.8 g/kg bodyweight per day protein is based on what is healthy for the average sedentary individual, which is not necessarily enough for athletes.

The additional protein is crucial not only for muscle repair, but also as an additional energy source. During times of fatigue, intense training and overtraining, the body may start using its own muscle as an energy source. Because it is so difficult to build and maintain muscle, athletes should be careful not to lose it.

Fat
Keep fat intake to about 15-20 percent of your total calories, depending on which part of the Season you are in and what your body composition goals are. Fats should consist primarily of essential and monounsaturated fats. Essential fatty acids are a type of fat that the body cannot create from fish and walnuts. Monounsaturated fats, which are fats with one binding site, can come from olive or canola oils, seeds and/or avocadoes.

For someone consuming 2,000 calories a day, the fat intake should be about 400 calories. This is equal to about 44 to 67 grams (each fat gram contains nine calories).

You may be tempted to ingest as little fat as possible, however, this is also unhealthy. Keeping your fat intake to less than 15 percent may have a harmful effect by inhibiting absorption of those vitamins that dissolve in fat, and it has no effect on improving your body fat percentage.

Thanks for the info, trrmo. I'll look at how much protein is in the meat that I cook. My problem is that when I eat too much meat, I feel like I'm getting too much fat. Also, when I drop or gain weight, I tend to do things to the extreme (drop 5 pounds in 3-4 days instead of 2-3 weeks), and don't think too much about the repercussions it might have on my body.

Thanks for the info, trrmo. I'll look at how much protein is in the meat that I cook. My problem is that when I eat too much meat, I feel like I'm getting too much fat. Also, when I drop or gain weight, I tend to do things to the extreme (drop 5 pounds in 3-4 days instead of 2-3 weeks), and don't think too much about the repercussions it might have on my body.

If you were are getting too fat you are just eating too many overall calories. It could be that your meatloaf is too high in fat. Try eating leaner meat, chicken or beef with most of the fat removed or fish, or egg whites.

breakfast oatmal with raisins, almonds and skimmed milk. coffe with milk, fat acids and a multivitamin.

lunch fish ore chicken with rice ore pasta and veggies

dinner same as lunch

snack some fruit

i basicly eat whan im hungry, ive realized i dont need to make it to complicated.

If you were are getting too fat you are just eating too many overall calories. It could be that your meatloaf is too high in fat. Try eating leaner meat, chicken or beef with most of the fat removed or fish, or egg whites.

Haha what I meant was that its more of a psychological thing. I have a low body fat percentage and can see my abs, but always think that by eating fat, I'll get fat. The meat that I eat has the fat removed as it is, and I either boil it or roast it in the oven with no oil, so the fat is further removed.

I appreciate the advice though. I guess I'm just a stubborn cunt...and always take everything to the extreme.

Breakfast - Protein Shake with Unsweetened Soy Milk

Lunch- Garden Salad w/ low fat, sugar viniagrette dressing

Dinner- Chicken, Fish or Buffalo with Lentils, Sweet Potatoes, maybe a small salad.

Snack- Usually make a big pot of Chicken and Northern Bean Chili and freeze several small servings to eat as an after workout snack. Protein Bars also is I don't have time to prepare anything.

what is lentils?

what is lentils?

Lentils are the seed of a plant .The seeds vary in size and colour and so a variety of different lentils are available . Unlike dry beans lentils do not need to be soaked before cooking . They are a popular vegeterian food due to their high protein content and are often served in winter foods and casseroles
because they are filling .The ones i'm on about are red split lentils but be carefull they are high in calories protein and carbohydrates but ideal post workout strength meal
http://www.waitrose.com/recipes/glossarytermpopup.aspx?glossaryid=191&hideVideoLinks=true

http://www.boxingscene.com/forums/picture.php?albumid=216&pictureid=2706

Haha what I meant was that its more of a psychological thing. I have a low body fat percentage and can see my abs, but always think that by eating fat, I'll get fat. The meat that I eat has the fat removed as it is, and I either boil it or roast it in the oven with no oil, so the fat is further removed.

I appreciate the advice though. I guess I'm just a stubborn cunt...and always take everything to the extreme.

Fair enough

But what people need to realise that fat is essential in a diet, excess calories will cause fat to accumulate, could be from too much sweet food/sugar in the diet or something else. I could drink a glass of pure vegetable oil daily, and provided I didnt eat anything else I would lose fat!

this is from a sample day from my training log, i don't eat the same things every day, i try to vary it as much as possible:

Breakfast: bowl of weetabix with honey, glass of pineapple juice and pomegranate juice

Snack: banana

Lunch: salmon and cucmber sandwich and an apple

Snack: handful of pine nuts, almonds, grapes and raisins

Dinner: chicken and rice with kidney beans


do you guys reckon there is anything i should be getting that i am missing?
also, i read that article that Trrmo posted about the fish, but i was unclear about other types of fish such as cod, haddock and mackerel. Are they safe aswell?
thanks

Wow im learning alot from this thread. How bad is lemon and picante on your foods cause i pretty much put that on all my foods.