My Diet, what needs to change?

[DaNo1Stunnr]

Hello I am a new poster to the forum and I have a few questions about my diet/excersize. I am 17 years old, 6'2" and 172 pounds now in decent shape, about two and a half months ago was out of shape at 187 now getting better although i am no where near as in shape as i want to be, here is what i eat and how i excersize/workout. I am not trying to lose anymore wieght really just get in shape with abs that show and a nice upperbody. What I would like to know is what I can add/change to my workout that would help and also what I should change about my diet in the mourning and what should i fill in for dinner. Right now i just eat whatever around the house for dinner but I would like to eat something that will be helpful to me, I was thinking a Tuna sandwich on wheat bread, what do i need to add to my diet? (more protien?, carbs? fruit vegies?) I was considering dropping out drinking skim milk for lunch and dinner and instead drinking water, would that be good?

Everyday 1 day off a week:
2 miles run on treadmill (first one in 7:30 then second one in 10 with a little walking)

Also have Gym everyday for 1 1/2 hours so i get some excersize there

Every other day:
250 situps (sets of 50)
25 leg ups(ab excersize)
75 pushups (sets of 15)
Curl 35 pounds 60 times each arm (sets of 20)
Bench 100 pounds 30 times (sets of 10)(this is all the weight we have at house)

Breakfast 6:30 am:

Bowl of Fiber One cereal with skim milk
200 cal
10 fat cal
Fiber 14g = 56%

Whey protien shake with 12oz skim milk
210 cal
20 fat cal
32g protien

Vitamin C tabelet
500% C
100% thaimine, riboflavin, D, Folate

Enzyme pill digestive aid formula (frind told me to take these every mourning, dont know why)

Lunch: 1 pm:

Deli turkey meat Sandwich on wheat bread with mustard
300 cal
40 fat

12oz skim milk
130 cal

salad with lettuce and carrot only with fat free ranch
100 cal

Also on days that i workout i drink one more whey protien with skim milk
210 cal
20 fat cal
32g protien

TOTAL FOR BREAKFAST/LUNCH

non workout:
940 cal
70 cal from fat
60g protein

workout days:
1150 cal
90 cal from fat
100g protein

What should I eat for dinner if this is what i am eating for breakfast/Lunch?
Right now the main things i eat for dinner are not that healthy as they should be such as speghetti or another turkey sandwich on wheat.

[Super_Lightweight]

I'd recommend that you do a few things.

1) Switch from just a vitamin C tablet to a multivitamin such as Multipro 32x or something from GNC in their multivitamin section. Even a centrum would be fine.

2) 1,100 cals a day is not enough. You need several hundred more.

3) Add a mile into your running to make it three.

4) Buy some vegetables. Things like aspargus, green beans, peas, etc; any kind at all really. Also, bananas...you need potassium to help with stamina/electrolytes. Eat one banana a day or have a glass of orange juice a day.

Spaghetti is fine by the way, but just have one plate and make sure it's wheat spaghetti (yes there is such a thing as wheat spaghetti).

(^_^)

[DaNo1Stunnr]

Thank you for your reply

the 1100 calories is just through two meals that does not include dinner where i usually get about 500 more, also I will run three miles a day that sounds like a good idea. As far as bannanna since I really dislike eating them (only fruit I hate) I will start to drink a fruit drink I make in a blender, 1 bannanna, 1 pear, and 8oz of strawberry juice, about 120 cal that tastes great and have that for lunch to drink instead of milk.

[Super_Lightweight]

That sounds like a good plan there.