Hi! Nutrition Question..

[kaylakaylakayla]

I'm 18 y/o and all im looking to do is fine tune my body & i know exactly how to do that in the gym but i have NO idea what i should be eating. I know 5-6 small meals, but what should they consist of? Could anybody give me a sample menu w/ different options or something =/.

 

[chesty]

what are your current stats?

 

[Fantômas]

And what do you mean by "fine tune"? You looking to drop some fat? build some muscle? Get more definition?

 

[kaylakaylakayla]

my stats are..
5'9 130-135lb..it varries deppending on my sodium intake etc., my measurements are pretty smalll..but im not sure of those exactly..something like 24-35-35 im not exactly sure of those, sorry..
& by "fine tune" i mean, im just looking to tone up, i've done it before, but i fell out of my routine..so i'm 100 percent positive in my ability to regain the body i once had, im just more concerned with my eating habits this time around & want to make sure my body is getting fueld by healthy things.
SRY FOR THE LATE REPLY THOUGH

 

[Daisy_Girl]

Lost your SPECIFIC diet for a day. Tell us when you eat, what you eat, preparation, condients, amounts, measurements, etc. THEN we can help with diet.

 

[kaylakaylakayla]

ok well, im very picky first off..but a normal day for me would be like this..
breakfast: Cheerios w/ 1percent milk OR whole wheat toast w/ jelly/or peanutbutter..
Lunch:turkey sandwhich on whole wheat bread w/ low fat mayo..lettuce sometimes.
dinner: chicken..whole wheat pasta..sometimess sweet potatos..umm..salads..
Snacks: pretzels, fruit.
water, is alll I drink.
also, im not sure of what portion amounts im consuming..i eat until i feel content...never full or stuffed, or still a little hungry..i dont want to drive myself crazy over measurements. just nutrition.

 

[Sassy69]

At your age I wouldn't skimp on the calories - so I think you are ok eating until you are "full". A couple suggestions I'd make are toss the cheerios for breakfast & switch to oatmeal. Basically there's little or not protein in your breakfast, however its a good meal to put in a decent amount of carb so you can start the day out w/ energy. You also should look at getting some fats in your diet - these can be peanut butter, almonds, throw some flax seed oil into a protein shake 1x/day or I often put flax seed oil or extra virgin olive oil & vinegar on salads.

 

[kaylakaylakayla]

yes i love peanut butter, once in a while ill have a couple tbsp, ill def throw it into my diet on a more regular basis. anymore tips, suggestions would be greatly appreciated!

& yea, i don't count calories. im not concerned w/ the fact that im over eating, i just want to make sure im getting the proper nutrients to fuel my body and muscles.

 

[Sassy69]

Just a note, I don't know how peanut butter affects you - if I eat it too often, I tend to start breaking out. It also has sugar in it, so don't get carried away. Also, when we talk about peanut butter, we are talking specifically about the natural stuff. The other stuff has a lot of "stuff" in it - its processed, so you don't really get the value of the good fats as you would w/ natural. And don't limit your fat sources to just that - you can also get good fats from fish oil or flax oil, fish, steak, etc.