A few guidelines
*Eat 5-7 smaller, nutritionally dense meals instead of three large ones.
*Choose foods from a variety of food groups, especially those from fresh sources.
*Try to get about two-thirds of your calories from carbohydrates and about one-third from protein. Don't worry, the fats will take care of themselves. If trying to lose weight cut out from your carbs not your protein.
*Divide the amount of protein you need in a given day by the number of meals you eat, and
make sure you consume at least that amount in any given meal.
*Complex carbs (grains, pasta) are a better cource of sustained energy than simple sugars. In fact, cut back on your consumption of simple carbs (sugars).
*Remember to have a pre and post workout drink or meal.
*When eating is inconvenient, supplements can fit the bill. A protein shake can be a life saver.
*Don't forget about water, especially in the summer. Even slight dehydration will adversely affect your training performance. Always drink more than you think you need; shoot for 8 to 10 large glasses per day and a few more on workout days.
here is 2 examples of how I eat
Meal 1
egg whites
whole wheat bread toasted
banana, apple & strawberries
glass of 2% milk
multi-vitamin
Meal 2
whey protein shake
with banana
Meal 3
grilled chicken breast
pasta
grilled vegetables
meal 4
1/2 whey protein and 1/2 nighttime protein shake
with strawberries
Meal 5
Lean steak
sweet potato
mixed vegetables
Meal 6
nighttime protein shake
Meal 1
Whey protein shake
with strawberries
multi-vitamin
Meal 2
chicken breast
sweet potato
mixed vegetables
orange
Meal 3
lean steak
potato
grilled vegetables
meal 4
1/2 whey protein and 1/2 nighttime protein shake
with bananas
Meal 5
baked fish
brown rice
mixed vegetables
Meal 6
nighttime protein shake
Good luck Bro,
8)