18yr 220lb Boy-Need help

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I am a solid kid. I work out-(just biceps/ triceps)

However i have bear belly syndrome- and its killing my posture.
I have maintained 220 for about a year.

I am trying to stay away from the sugars/sweets

my calorie intact is suposed to be aroun 2100 calories i believe. (calculator on internet)

My BMI says i'm 1 point shy of obesity

so what do i do.

If i worked out every day Mildly
and ate right. Do you think i could lose it.? And in how long.?
What should i limit myself to eating?
 
1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink lots of water :)


3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method.


All of the above things combined will result in fat loss.
 
Follow Trainer Lynn's advice but also...

I don't really believe in BMIs. They're good for some people but if you have a lot of muscle it's not accurate.

How tall are you? I don't really know how much you have to lose so we can't tell you how long it would take to lose it.

You shouldn't really limit yourself to eating anything because that doesn't really work. Keep your grains to whole, natural grains (don't eat white bread, white rice, etc. if you can help it) and eat lean portions of protein. Also eat green vegetables.

Hope that helps!
~teresa
 
Good point Teresa. BMI is not a good measure at all. If an elite athlete were to test his BMI it would tell him is is overweight.

Body fat % is the way to go. You need to know how much fat is on your body and how much of you is pure, lean muscle mass.
 
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