17 year old diet and excise plan.

Y

Youso

0
Hello,

Height: 6'0 (ish)
Weight: 100.6kg
Age: 17

Its quite hard for me to lose weight but i have been trying all my life to lose weight but nothing seems to be working, I have always been told by my parents that it is puppy fat or im big boned but i know its not.

I have been looking everywhere for diet and excise plans but im getting confused about what to do, it would be easier for me to have a graph type thing, so i can see how much calories im eating and how much excise im doing per week.

Everything i've tried to do nothing has worked, its making me seriously depressed and im not confident about the way i look because i have been ( and still am ) been bullied for my weight, I don't want to be skinny like twig thing skinny because i know that's not possible for me but i want a goal to be about 2st 10lb or even more if that's possible.

I have tried so many diet plans out there, i just hope there can be some way of me losing weight without having the trouble of me going to have surgery ( witch in all fairness i wouldn't mind having done, but its just that mines not life threatening and i don't have the money for a private operation
 
First question: Are you male or female? Because 100kg at 6'00" is a normal weight for a semi-muscular male. If you're a female, then, depending on your frame, you probably want to be around 75-80kg.

In either case, the exercise prescription is about the same: 2-4 days per week of moderate-to-heavy resistance training across the whole body, structured around compound lifts (squats, pull ups, deadlifts, presses, lunges, dips etc).

For diet, I won't tell you how to structure your eating habits, other than that it should be something you can stick to. That may be lots of small meals throughout the day; that may be a solid breakfast, lunch and dinner without snacks; that may be intermittent fasting (which I'm currently doing with the following structure: eat plenty of good food in the afternoon and evening, enjoy honest satiation in that time, then fast from bed-time through to the following afternoon and repeat); that may be something else entirely. Whatever the case may be, you need to get plenty of protein (200g/day, at the moment), some essential fats (100g/day, at the moment), eat your veggies, and have your daily caloric intake just under your daily caloric expenditure, if you want to lose weight healthily. It'll also help to realise that weight change doesn't always happen consistently -- you'll lose 5kg here, gain 2kg there, plateau here, rapidly drop weight there...but over months there should be a general downward trend in body weight.

Does that help at all?
 
I have to agree with everything goldfish said!! ;) Train hard, eat clean and most importantly be consistant!!

On a personal note you might wanna do some cardio 2-3 times a week if fat loss is your main goal but dont let this deter your training.. I was 15 when i first started training, entered my first competition 2-3 years later.. good luck! ;)
 
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