Sport Help with a new diet

Sport Fitness
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Yptozmy

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Im 6 ft 4 180 pounds and 14 years old, yes im overweight.

Yeah basically i would sip down liek 5-6 sodas a day with eating junk all day. Im a semi vegi, i will eat red meat if needed to help with weight. All i ened is nutrition tips on how to suceed (new diet and exercise) THX.
 
okay, here are a few tips:

cut out junk food
replace soda with (lots of) water
determine your caloric needs (with an online calculator for instance)
have 5-6 meals a day with a source of protein and a source of carbs each
spread your calories evenly over your meals
cardio - go running, biking etc., consider doing HIIT (high intensity interval training). it's important that you alternate, otherwise your body will adapt
strength training - build some muscle, muscle burns calories en masse

Good luck :)
 
6'4" and 180lbs isn't really overweight...but if you're lacking lean mass, then you're overfat...too much fat percentage, which is unhealthy.
 
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