File :-(, x, )
Anonymous
i'm running about 3 miles 3 times every week, that plus pullups situps and pushups, what should my diet consist of?
>> Anonymous
pic related etc
>> Anonymous
You already look fine. Just try to up the ante on the sit-ups and crunches.

Eat more peanut butter and chicken for the protein. Eggs too. Make sure you're eating a nice big breakfast, smaller lunch, few snacks throughout the day, then a good dinner before you workout again.

I'd hit it.
>> Anonymous
goal motherfucker?
>> Anonymous
You're your average teen that goes running and does some moderate exersize, it doesnt look like you're over/underweight, and with the little exersize you do, id recommend you to just eat whatever it takes to make you not hungry, you'll burn it off anyway, Don't get into a serious diet of that many protein or that many fats a day, You're simply not working out enough to put that nutrition to good use, Enjoy quitting running/situps in 3 months and be a regularfag for the rest of your life.
>> Anonymous
     File :-(, x)
>> Anonymous
>>470047

hahahahaha
>> Anonymous
>>470039

a regular fag for the rest of my life huh? how inspiring. if i'm not doing enough what do you suggest? are you saying that i'm stuck with that body FOREVER?
>> Anonymous
>>470047
Breakfast ~ 820 kcal - 52/103/22
2 egg whites + 2 eggs = 22g pro, 3g CHO, 14g fat = 333 kcal
1.5 cup oatmeal = 15g pro, 78g CHO, 3g fat = 295 kcal
2 cup whole milk = 16g pro, 22g CHO, 5g fat = 195 kcal
3 fish oil capsules - 0/0/3 = 27


Mid-morning snack ~ 525 kcal - 26/58/24
1 banana = 1/30/0 = 125 kcal
2T All Natural Peanut Butter (ANPB) = 9/6/16 = 200 kcal
2 cup whole milk = 16/22/5 = 195 kcal
3 Fish oil capsules = 0/0/3 = 27 kcal

Lunch ~ 640 kcal - 44/54/25
4 oz turkey breast - 30/0/1 = 200 kcal
2 slices whole grain cracked wheat bread - 6/52/3 = 260 kcal
slice whole fat swiss cheese - 8/2/8 = 112 kcal
1T olive oil - 0/0/13 = 117 kcal


Preworkout - 400 kcal - 25/75/0
3/4c glucose - 0/75/0 = 300 kcal
1 scoops whey - 25/0/0 = 168 kcal


Postworkout - 510 kcal - 50/75/1
3/4c glucose - 0/75/0
2 scoops whey - 50/0/1


1 hour postworkout - 642 kcal - 38/91/14
4 oz round steak - 28/0/8 = 276 kcal
3/4c (uncooked) Brown rice - 9/79/3 = 379 kcal
3 fish oil capsules + pile of rabbit food - 1/12/3 - 77 kcal


final meal - 709 kcal - 40/59/32
1/2c cottage cheese - 15/9/0 = 96 kcal
1/2c plain yogurt - 15/19/0 = 136 kcal
2T ANPB - 9/6/16 = 204 kcal
3 fish oil capsules + sliced banana - 1/25/3 = 104
1T olive oil - 0/0/13 = 117 kcal


265 pro, 506 CHO, 102 FAT = 4206 kcal total
26% protein, 51% CHO, 23% fat

As a skinny, you won't really need to eat that clean, but it is to your benefit if you do.