Please help need nutritional plan

[acuratsx]

Hello,

Can someone critique my nutrition plan, I weight 158, I'm 5"8 male and practicing kickboxing for the last 4 months (lost 6 pounds).

I want a easy to follow nutrition plan to help me gain muscle mass and of course low on fat.


Typical daily meals

Breakfast: 1 Lean pocket, 1 English muffin, 1 banana, 1 low fat yogurt and sometimes low sugar oatmeal

Snack: depends what I have available to me, oatmeal, banana, fruit or nuts

Lunch: 1 low fat frozen dinner, salad, English muffin turkey sandwich, carrots, slice of cheese ( Brie) and sometime 1 low fat yogurt

Snack: again anything available to me, fruit or oatmeal

Snack again before kickboxing to give me energy: I try to have some type of meat i.e. English muffin turkey sandwich or a Tiger Milk bar or oatmeal or sweet potatoe


Dinner: This is where I struggle since that I don't cook, I search for a healthy dinner at fast food places. This may include Chicken sandwich from Carls, no sauce no cheese or El Polo loco (don't eat the skin)

Late snack: fruit or anything that comes into my hand, sometimes meat with rice (small portion)


This may vary, I crack sometimes and eat bad food but this is basically the core of my nutritional plan. I'm not fully satified with it because I'm always hungry and I feel that I'm not getting enough PROTEIN. Also I feel that I may be comsuming too much starch/ carbs because I eat 2 English muffins daily.

After 4 month of consistant kickboxing, I'm noticing great improvement in loosing fat and gaining some muscle but I'm sore a lot.

Thanks!

[Yohan]

Breakfast: 1 Lean pocket, 1 English muffin, 1 banana, 1 low fat yogurt and sometimes low sugar oatmeal

Snack: depends what I have available to me, oatmeal, banana, fruit or nuts

Lunch: 1 low fat frozen dinner, salad, English muffin turkey sandwich, carrots, slice of cheese ( Brie) and sometime 1 low fat yogurt

Snack: again anything available to me, fruit or oatmeal

Snack again before kickboxing to give me energy: I try to have some type of meat i.e. English muffin turkey sandwich or a Tiger Milk bar or oatmeal or sweet potatoe


Dinner: This is where I struggle since that I don't cook, I search for a healthy dinner at fast food places. This may include Chicken sandwich from Carls, no sauce no cheese or El Polo loco (don't eat the skin)

Late snack: fruit or anything that comes into my hand, sometimes meat with rice (small portion)


This may vary, I crack sometimes and eat bad food but this is basically the core of my nutritional plan. I'm not fully satified with it because I'm always hungry and I feel that I'm not getting enough PROTEIN. Also I feel that I may be comsuming too much starch/ carbs because I eat 2 English muffins daily.

Well you are definitely getting enough to eat. I'd say your current assessment of your own diet is correct - you aren't getting enough protein and are consuming too much carbs if you really want to lose weight.

[acuratsx]

The thing is I get hungry alot, what are good healthy snacks? Besides fruits and oatmeal. So sick of oatmeal..

[Yohan]

Protein bars and fruit, strained yogurt and fruit, meat, jerky.

[Frodocious]

I like low fat cottage cheese with pineapple or cinnamon for a snack.

[Yohan]

I like cottage cheese, 1 T peanut butter, 1 scoop protein powder.

[acuratsx]

Protein bars and fruit, strained yogurt and fruit, meat, jerky.

aren't protein bar full of sugar?

[Taliesin]

aren't protein bar full of sugar?

Not all. In fact many these days have sugar alcohols such as malitol as the sweetening agents.

Remember that sugar alcohols don't contain sugar or alcohol :confused:

Even so, I'm not convinced that I want to be eating sugar alcohols.

[Cathain]

Even so, I'm not convinced that I want to be eating sugar alcohols.

Not a lot of them certainly, unless you want to spend a lot of time looking at the inside of your bathroom :)

[Yohan]

aren't protein bar full of sugar?

I make my own, and no, they are not.

[Panzerhaust]

I make my own, and no, they are not.
Care to post the recipe?

@acuratsx
Gaining muscle while trying to lose fat is your main issue here. There's a reason bodybuilders do gaining and cutting cycles. One requires huge amounts of food and lots of different kinds of nutrients, including fat, while the other is low fat, low carb, with lots of high intensity exercise to burn calories.

I suggest you go to http://www.bodbuilding.com/ and check out some of their nutrition articles. Even if you're not bodybuilding the nutrition articles are VERY helpful.

Work a mass gaining diet first, then a fat cutting diet. Repeat.

[Yohan]

I use several. Here's one:

6 scoops vanilla whey
1/4 cup almond meal
1/4 cup walnut peices
1/4 cup pecan meal
1 egg, 1 egg white

mix till smooth bake 15 min at 350.

There are hundreds of recipes out there - google protein bar recipes.

[acuratsx]

Care to post the recipe?

@acuratsx
Gaining muscle while trying to lose fat is your main issue here. There's a reason bodybuilders do gaining and cutting cycles. One requires huge amounts of food and lots of different kinds of nutrients, including fat, while the other is low fat, low carb, with lots of high intensity exercise to burn calories.

I suggest you go to http://www.bodbuilding.com/ and check out some of their nutrition articles. Even if you're not bodybuilding the nutrition articles are VERY helpful.

Work a mass gaining diet first, then a fat cutting diet. Repeat.

Thank you!