Question

25 years old, male, my height is 5’11”, current weight is 166.4 lb, usually weight is 170 lb., weight changes in the past ranging from 165 to 175 lb, and my current BMI is 23.3.

breakfast: (39 protein, 39 carb, 20 fat)

2 whole eggs, 45g oatmeal, 1 Tsp maple syrup, 1.5 Tbsp chia and flax meal, 500 ml coffee.

Launch: (65 proteins -64 carbohydrates -26 fat)
160g broccoli, 300g sweet potatoes, 200g chicken breast

Dinner: (50 proteins -40 carbohydrates -22 fat)

1 nonfat Greek yogurt, 1 scoop of casein, 2 tbsp. tahini, 45g of oats, Pre-exercise: 13 proteins -72 carbohydrates -15 fat

1 banana, 5g creatine, 1 Protein cookie, 1500mg arginine, 1500mg citrulline, 4g leucine, 2g each isoleucine and valine,

Snack:
Only eat snacks to complete my macros
fluid: 1 gallons of water, 500ml green tea, 500ml BCAA, 300ml protein shack, 500ml coffee

question:

Recommend 3 food changes that could be made to the athlete’s current food intake pattern. Give examples with specific food suggestions listed.

Answer 1

In order to maintain his weight 3 food changes should be made:
?Breakfast:
?Mix 1/2 cup low fat cottage cheese with 1carton low fat fruit flavored,yogurt-sprinkle with 1 tsp slivered almonds.
?Lunch:
?Turkey sandwich,2slice whole wheat bread,2ounces sliced turkey breast lunch meat,1 tsp mayonnaise or 1/8 avocado,romaine lettuce leaves and tomato slices..
can add 1 small apple and 15baby carrots..
Dinner:
?3 ounces grilled chicken breast,,1/2 cup brown rice,1 cup steamed broccoli drizzled with 2 teaspoon sesame oil,add zero calorie food in night to maintain the weight.
?Snack:
8ounces plain,non fat yogurt and 1/2 banana,3 tablespoon low fat granola..
Total calorie for this diet is 1210
?Grams: carb=149,protein=85, fat= 30
% of total calories:
Carbohydrate: 49%
Protein: 28%
Fat: 23%