Managing Current Weight

Question
Hi I am a 17 almost 18 year old male. I am 5'11 140-143 lbs. I used to be a bit over weight and I have come a long way since then. I think I am at a pretty desired weight. If I lose anymore I think I'm considered underweight but I don't want to gain anymore ethier. Lately I have been a litle nuts about the way I eat. The way I lost so much weight was mainly staying away from carbs or atleast bad carbs. Still to today I can't stop worrying about carbs and what I'm eating. I think I'm at a weight where I can be a little bit more free on what I eat and be able to enjoy some foods that arn't that good for you here and there but I have developed a huge consciousness for this kind of stuff. In a way its a good thing but on the other hand its making me insane worrying about every single thing that I eat. So I am curious on how I should go about eating everyday. If you could run me through what I should eat for breakfast, lunch, dinner and snacks on an average day if I want to stay at the weight I'm at that would be great. I'm a fairly active person. I lift about 150-200 reps of 75lbs every otherday and the days I don't benchpress I run a good amount. I also do 400-500 crunches with pushups and other little house exercises mixed in every day. Right now on a normal day I would have Weight Control oatmeal for breakfast (I get the weight control ones because they have more fiber and protein). For lunch I would have a sandwich on whole wheat and whole grain bread. Usually the sandwich would be ham and salami, turkey, or tuna fish. For dinner its usually some type of meat like grilled chicken or steak with sides like carrots and maybe a potato. Thats however considered a big dinner for me if my mom has cooked something I don't like I'll probably just have a sandwich or heat up some grilled chicken and eat only that. For snacks its usually very light like a little bit of cottage cheese, a few almonds or some cheese. I think on a normal day where I don't feel like I need to lose weight I probably get under 2,000 calor!
ies in.
Some days if I feel like I have eaten something bad (maybe had too much pizza over the weekend or something) I will probably only end up eating 1,000 calories a day. So if you could tell me how many calories, carbs, and maybe proteins I should be eating a day if I want to stay at the desired weight that would also be great. Thanks a lot.

Answer
Hi Steve,

First, CONGRATULATIONS!!!
Double that for realizing it can be another challenge to stay in control.

Your metabolism can/does change according to mood, stresses, what you eat, etc. Eat when you start to get  hungry, get a good relationship going with your body and it can tell you what to eat and when to quit.

Are you getting lots of plain water?

Nobody eats too much raw fruit. (The sugar in raw fruit is far from the sugar in candy, etc.) Same for raw or slightly cooked non-starchy vegetables - potato being starchy.
Quality carbs are necessary, like potaotes with skins on, brown rice, whole grain pasta, etc.

If you must, for one meal a week, eat whatever - like white flour crust pizza.

I do resistance training once a week, in a non-stop, intense routine of wasting each of 6 muscle groups. Goes for mostly muscle, less wear and tear on tendons, joints, etc. (Similar to Power of 10)

Are those almonds raw?

more on food, etc at http://www.premiumfuel.com

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