T Nation

Beginner Diet Input

I am beginner to body building, I am 18 years old, 5’9’’, 165. For the past 4 years I have been very inactive and out of shape and just now getting into fitness.

I run 2-3 miles a day and also bike/mountain bike 15-25 miles a week and workout at gym once a day. I hope to improve on running and biking and lifting to get into better shape while improving phsyique (abs, pecs, arms), but also loose fat. I have been on this diet the past 3 months and have seen some results.
Here is daily eating:

Breakfast:
4 Eggs w/ cheese
apple

Snack:
Half wheat bagel w/ low fat cream cheese

Lunch:
Turkey Sanchwhich w/ wheat bread
-or-
Peanut Butter Sandwhich w/ wheat bread
bannana or apple

Snack:
Bowl of grits or oatmeal

Dinner:
Chicken breast or some type of lean meat
carrots or vegetable
small amount of pasta
peas or corn

Before bed I usually have another bowl of grits or oatmeal.

Please any input will help on this diet plan. is this good diet to cut fat while maintaining energy and fitness building some muscle.

Sometimes after doing this dieting for 2 weeks or so, i will then get very tired and so low on energy it really affects me psychologically and physical as well and i tend to get very frustrated even depressed. is this because i am not getting enough nutrients to sustaine body and be active with running and lifting and biking?

Try to get more protein… especially for the snacks. For example, with the bagel/cream cheese, maybe add a few slices of ham on top. For the bowl of oatmeal, put some Grow! in there (ummmm, yummy!).

A lot of people tend to feel run down after meals heavy in carbs without enough protein.

Instead of oatmeal before bed, try something like cottage cheese.

There are theories that carbs overnight can lower certain hormone releases… as well, you want to try to stave off muscle catabolism by keeping aminos available well into the evening.

That seems like a nice stint of endurnace work each day. Do you have any endurance goals?

graphicsMan - thanks for input, yes i see i am not getting much protein, i have just bought alot of salmon, tuna, chicken breast and other protein foods like this to add in diet. Where do they sell Grow! ?

vroom - i see eating carbs before bed may not be helping with fat loss and muscle as u say, i have bought peaaches and cottage cheese for before bed meal, thanks for input.

TriGwu - yes it is alot of endurance work for me especially b/c i am not in the best of shape yet, i hope to eventually compete in mountain biking events . i have a 5 miles very rigorous mountain bike trail that was used in a race that i try to do 3-4 laps on each weekend to get in better shape, but i need to improve on diet because it seems i never get any better each time i go out to the trails i usually dont have much energy. but endurance goals in to compete in ameutur bike races

[quote]trippyxriff wrote:
graphicsMan - thanks for input, yes i see i am not getting much protein, i have just bought alot of salmon, tuna, chicken breast and other protein foods like this to add in diet. Where do they sell Grow! ?

[/quote]

Check the home page here, they sell Grow! and an assortment of supplements