hey im an 18 year old kid. ever since i was 6 i was over weight not very fat but overweight. Im 5-9 and 176 pounds. Heres the deal whenevr my friends take my shirts off im embarressed theyre all built and cut im the only one who has a flabby chest and stomach. whenever we went to the beach i was the only one embarressed. I have a lot of ego and im not depressed about my weight but i just wanna lose it. Im a senior and at the end of this year 2 months i want to be able to take my shirt off and not have such a flabby chest and be able to look decent. I currently take lipo 6 and have seen minimal results if someone could give me advice or anything id appreciate it. It has always been my dream to look good senior year and go out with a bang.
guys i need help and support
- Thread starter flykid99
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2Skinny
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Hello FlyKid; kewl name. It's great when 18 year olds want to care about their health and 5'9" at 176 pounds means you can get in shape in a matter of weeks. My 18 year old twins are 6'4" and 6'1" and weigh around 200 pounds each. They're fraternal twins in case you're wondering why the different heights (lol).
K, so first things first. How many calories should an 18 year old who's 5'9" and weighs 176 eat every day just to maintain? Depends how much activity your involved in, but let's say you walk for no more than 2 hours per day (light activity). Then you'd need approximately 3590 calories per day to maintain the 176 weight.
To lose weight, you can subtract 590 calories per day from your diet and exercise enough to burn 410 calories per day and then you're at a 1000 deficit. We need to be at a 3500 deficit to lose one pound. If you're at a 1000 deficit per day, you could conceivably lose two pounds per week with this equation.
Now the harder part...and I say this because I never, never thought I'd be a person who counts calories...but if we want to lose weight in a healthy way, in a lasting way, it is wise to know how much we're eating. How much energy we're putting in, and how much energy we're putting out. Because that's all calories are...is energy.
I highly recommend to help you count calories of the things you are eating. And I know this might seem weird for an 18 year old, but you can take it or leave it, but you might sit down at the beginning of the week and think, what am I going to eat for breakfast, lunch and supper and 2-3 snacks per day for the entire next week? Write all the food down, make sure you've got portions that match your 3000 calorie days and go grocery shopping (might bring mom or dad). Then you make sure you log into fitday.com every day to monitor what energy you're putting in. You will learn a lot about nutrition if you read a book or two. Wanna know what's healthy? Most of the stuff on the outside aisles in a grocery store, vegetables, fruit, meat, chicken, fish, whole wheat breads & pasta, walnuts, tuna, oatmeal porridge, Raisin Bran. Make sure at least 30% of your diet is protein, super important.
Next, figure out how you plan to burn 410 calories per day. Gonna walk? Ride a bike? Go to the gym? Doesn't matter what it is. Once you lose say even 6 pounds, you can enter your weight into to find out how much less calories you might eat, or you can intensify your exercise.
2 months to graduation? You can seriously take off your shirt and look like a god by then, if you want. Remember, no matter how much tummy crunches or chest exercises you do, it's mostly about losing the fat, because underneath the fat, your beautiful muscles are lying in wait. They are there...just need to lose the fat. Don't go silly low on calories, especially since you are 18 years old and still growing. If you cut out eating after supper, and cut out junk food...and walk around the block 8 times per day, you would lose weight, simply because you've got that lovely youth growth hormone still releasing from your lovely brain.
Good luck FlyKid...you can succeed! You just have to want it bad enough.
K, so first things first. How many calories should an 18 year old who's 5'9" and weighs 176 eat every day just to maintain? Depends how much activity your involved in, but let's say you walk for no more than 2 hours per day (light activity). Then you'd need approximately 3590 calories per day to maintain the 176 weight.
To lose weight, you can subtract 590 calories per day from your diet and exercise enough to burn 410 calories per day and then you're at a 1000 deficit. We need to be at a 3500 deficit to lose one pound. If you're at a 1000 deficit per day, you could conceivably lose two pounds per week with this equation.
Now the harder part...and I say this because I never, never thought I'd be a person who counts calories...but if we want to lose weight in a healthy way, in a lasting way, it is wise to know how much we're eating. How much energy we're putting in, and how much energy we're putting out. Because that's all calories are...is energy.
I highly recommend to help you count calories of the things you are eating. And I know this might seem weird for an 18 year old, but you can take it or leave it, but you might sit down at the beginning of the week and think, what am I going to eat for breakfast, lunch and supper and 2-3 snacks per day for the entire next week? Write all the food down, make sure you've got portions that match your 3000 calorie days and go grocery shopping (might bring mom or dad). Then you make sure you log into fitday.com every day to monitor what energy you're putting in. You will learn a lot about nutrition if you read a book or two. Wanna know what's healthy? Most of the stuff on the outside aisles in a grocery store, vegetables, fruit, meat, chicken, fish, whole wheat breads & pasta, walnuts, tuna, oatmeal porridge, Raisin Bran. Make sure at least 30% of your diet is protein, super important.
Next, figure out how you plan to burn 410 calories per day. Gonna walk? Ride a bike? Go to the gym? Doesn't matter what it is. Once you lose say even 6 pounds, you can enter your weight into to find out how much less calories you might eat, or you can intensify your exercise.
2 months to graduation? You can seriously take off your shirt and look like a god by then, if you want. Remember, no matter how much tummy crunches or chest exercises you do, it's mostly about losing the fat, because underneath the fat, your beautiful muscles are lying in wait. They are there...just need to lose the fat. Don't go silly low on calories, especially since you are 18 years old and still growing. If you cut out eating after supper, and cut out junk food...and walk around the block 8 times per day, you would lose weight, simply because you've got that lovely youth growth hormone still releasing from your lovely brain.
Good luck FlyKid...you can succeed! You just have to want it bad enough.
I remember I felt the exact same way when I was a kid, I never took my shirt off at the beach. You know about 2 years back I went on a health binge and I was in pretty good shape for a while, except I didn't feel in good shape. I still had the idea in my head that my body didn't look very good and I didn't want to show it. My advice to you is to start showing your body more now and have some confidence in what it WILL look like, there will be no magic moment where you will suddenly feel you look as good as everyone else without a shirt on.