Diet Plan to loose weight What else do i need?

W

WR27015

0
Ok, well im new here. and i have finally realized that i need to loose some weight. im 5 11" 224lbs currently 16 years old. my meals so far are as plans. i eat almost every 3 hours, small kinda snacks heres my list

Morning 8 o clock: Banana, Special K Cerial
Mid morning 11 o clock: Banana
Afternoon 1 o clock Turkey Wrap with lettuce, Tomato
Afternoon 4 o clock: half of a tuna Sandwich
Dinner 7 o clock: Chicken With rice or vegi's

is there anything missing or should be taken out of my food intake? Ontop of this i am jogging one mile a night at 8 o clock.
 
A bananna is not a meal, nor is a half of a tuna sandwich. You need 6-7 meals a day, equal in size, all with equal portions of protein. Also a little lifting would definatly speed the process. And maybe get into some sports at your school, football maybe. Anways welcome to the forums!!
 
so would u say bump the half of the sandwich to a whole and at 11 o clock get a banana and what? im in class, any suggesstion that i could make? please suggest anything thats wrong or try fixing it. im very new to all this.
 
Your diet looks pretty clean. Thats a good start. Ya I would be eating just a little more then what you are currently. BUT stay away from large amounts of carbs. Try to begin a weight lifting routine and increase your protein intake. Also start drinking lots of water if your currently not. Begin with 2-3L/day to about 4L/day. Good luck.
 
i drink half a gallon to a gallon a day. i was doing lifting every other day, m/w/f three times a week. ill only do mediem weights i guess. not weight training. i do bench, bicep curls, squats, pushups, crunches/pushups, and shrugs. would u say i need more food intake in the morning or afternoon?
 
WR27015 said:
would u say i need more food intake in the morning or afternoon?
Click to expand...
as Mreik said, 5-7 meals - all about the same size.

You can search on the forums for ideas... there have been a number of threads with questions similar to yours - what to eat when in school and such.
 
Want to lose fat? Lift weights! Now hear me out....

I saw you mention that you lift medium weights which is 'ok', but i recommend that you increase the weight training along with your cardio. Go heavy on weights with low reps, not mediuim/light weights with high reps. Lifting weights is gonna improve lean muscle mass, strength, increase fat loss and improve metabolism.

The main reason all that occurs is because of an increased EPOC after you weight train, which stands for 'excess post-exercise oxygen consumption' - or basically the 'afterburn', the extra calories you burn after exercise.

So while cardio is beneficial in burning calories, the calories burned during cardio are it, no EPOC. So keep up the cardio, but don't make it more important than your weight training.

Since diet is the key to fat loss i'll list some 'clean' foods to work into your diet and foods that you want to stay away from.

What to eat:

(Proteins)

-Fish: Salmon, Tuna, Cod
-Egg whites
-Chicken breasts
-Cottage cheese
-Lean Red Meat

(Carbs)

-Vegetables
-Mixed beans
-Low-GI fruits
-Oatmeal/Oat bran
-Mixed-grain bread
-Small amounts of pasta

(Good Fats)

-Mixed nuts
-Fish oil


Foods to Avoid:

(Proteins)

-Fatty meats
-Fatty dairy
-Most lunch meat
-Large amounts of milk
-Large amounts of soy

(Carbs)

-Regular bread
-Added sugar
-Most cereals
-Soda
-Fruit juice
-Bagels
-Fruit bars
-Candy

(Fats)

-Margarine
-Vegetable oil
-Corn oil
-Heated/fried oil


So you're on the right track to losing fat, just modify your routine and diet and stay consistent!
 
Everything Elik said was dead on, but I'm adding one thing to it. Lifting heavy while attempting fat loss helps force your body to sacrificing fat instead of muscle. The body will break down muscle due to caloric deficit if it can. By making your body rebuild the muscle thats damaged, your actually "sparing" it from catabolizing itself.
 
You must log in or register to reply here.
Back
Top