Help and advise needed !

D

Dav1d

0
Hello people, Im new to this forum and seeking help within weight loss, which has been a trouble for me since I was aged 10+
I finally decided to loose it all, and live life to a better standard, This is my current stats

Aged - 15 near 16
Height - 5.11ft
Weight - 12.6 stones (24.9 % bodyfat, ouch, 0.1% off overweight)

My plan is to loose 3 stones, and maybe more depending on the outcome...

Before I decided to diet, my daily food routine was shocking, in total about 2800 calories daily...

Morning - Chocolate cereals, or some other cereal with added suger
- Cup of tea and milk
- Snack would be flapjack
Lunch - Cheese flan, beans and a ice bun
- Can of coke
- Snack crisps, chocolate, with cup of coffee and sugar
Tea - mints meat and pasta
- Dessert ice cream with sauces... When I total'd up what I usually eat and the calories, I was quite disturbed..

New routine - (past week)

Morning - A small plastic cup of actimel (keeps vitamin c high)
- Drink of orange juice, freshly squeezed, cereal is fruit bran (pint of water)
(has everything i'll need, looks like rabbit food, but does the job)
- Snack, apple banana
Lunch - Veg salad (cucumber, fresh green lettuce, ham, small amount of pasta, celery*) with salad dressing (low in fat)
- back home, cup of Oolong tea, banana or apple...
Tea - Mints meat or something that contains protein, pasta
- Dessert Fruit salad...

I was wondering if anyone approves of this ? is it too much ? It has cut the calorie rate by about 1800 - 2000

Also, is there any cold drink I can have with meals ? special diet drink, not water, the stuff is rancid, although I must drink...

Thanks for reading, suggestions would do nicely :)
 
I have a few suggestions:

1) Don't cut calories by that much. You should aim to cut calories by about 500 per day, but add exercise to your program as well.

2) Add protein to EACH meal - not just one. You're going to lose muscle instead of fat if you don't add more protein.

3) You should try to add AT LEAST 1 more meal. 6 meals is optimal for weight loss (obviously only like 300-400 calories each though). The way you wrote that is extremely confusing; are you currently only eating lunch and breakfast? If so, make sure to fix that fast.

Instead of having a banana for a snack, have a banana and a 4oz. piece of chicken or something.

Just remember these key points:

-Protein with every meal (if possible)
-Exercise
-Cut calories by only about 500/day or you'll lose major muscle
-Eat the bulk of your carbs early in the day. After 5 p.m. try to stick with veggies instead of any kind of starchy carb like pasta.
-As least 4 meals per day minimum

Follow those key points and your golden ;)
 
Also, I see no fats. Yes, you do need fats for your body to burn fat. Don't be afraid of it! Flax seeds, fish oil, natural peanut butter, almonds, walnuts, olive oil...
 
Ahh, cheers guys, legends... As im still a student studying, only one meal occurs from 8.30am - 3.30 pm So at 12.20 - 1.05 (lunch break) I shall be eating something like, Green salad, with chicken breast mixed with pasta and salad dressing (not fat free) ontop...

Mon - Fri I think my meals should be 5 really...

7.45 - Oolong tea, Musely*
10.30 - 20 minute break, bio yoghurt with honey
1.30 - Chicken salad with pasta and ham, salad dressing (or brown bread with meat)
5.30 - Coffee with fruit, chopped apple, banana, pear
9.00 - Veg salad containing lettuce, cucumber, rocket, celery... so on

Excersizes - Push-ups, Crunches and maybe some others, will a excersize bike do the job instead of cycling ? (area is abit akward and not really bike friendly :mad:)

Thanks for all your help
 
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Can you get to a gym and do a weights regime??

Also there is still not enough protein there Imo, you ideally need it in every meal. Don't forget you can get this from eggs, fresh fish, tinned tuna. You could mix a tin of tuna with a pint of water and down it quick if you wanted. I don't do this but I love tuna.

With tuna keep it plain if you can, I like it either way. Try to get some brocoli, cauliflower, carrots in there. You can eat these raw too which makes them good for a quick snack.

Throw in some nuts if you can stomache them and have them as a snack. I hate them personally.

When you do pushups do 6 pushups, then go straight into a plank for 20 seconds, then straight back into 6 pushups, then a 20 second plank. Do this as many times as you can without resting ;-)
 
plank ?

Yes peanuts, im in love with standard peanuts with tint of salt...

Just made some tuna pasta salad for lunches, I'll through in more meat aswell...
 
Ignore the reps etc they tell you to do, by holding it for 20 seconds in between pushups it will just work you harder, see how many times you can alternate between pushups and plank before you are exhausted.

You don't have to do this though. Overall what you need to end up with is a full body workout 3 days a week to begin with.
 
Ok, another question, I have a 6 week break starting like in 4 days... This 6 weeks will be hardcore dieting, eating plan I have been studying on and also read some articles to get a good one (with the help you guys)

So when will I be seeing change in my body ?

I will be doing cardio on everday, but 1 day break from biking... I also have a muuusivveee trampolin which I heard is great excersize, so I will be jumping away ^_^

So yer, will I see change in my body over about 6 weeks ?

thanks again.
 
I think about 6 weeks to start to see some changes but then a further 6 weeks after that before anything really noticeable.

Don't forget you should be thinking of this as a long term plan to stay in shape for life rather than "I need to get in shape for X event". It is good to have goals, such as I have a holiday in about 8 weeks which I am hoping to make some improvements for, but my overall goal is adding lean muscle mass and long term fitness and well being.
 
DanHarris said:
Don't forget you should be thinking of this as a long term plan to stay in shape for life rather than "I need to get in shape for X event". It is good to have goals, such as I have a holiday in about 8 weeks which I am hoping to make some improvements for, but my overall goal is adding lean muscle mass and long term fitness and well being.
Click to expand...

Well said, and good advice!
 
Dav1d said:
Oh yer sure, im just intrested really, was hoping to prove to people im doing it :)
Click to expand...

Don't worry I know the feeling of wanting to see results quick. I am desperate to see some noticeable muscle mass soon! Make sure you keep your chest, waist, bicep measurements etc and track your Body fat %. This way when you are making small improvements over time you will have a running log and also there may be improvements that you yourself don't notice until you look back and pictures and old measurements etc.

The key is determination, if you find yourself being swayed towards a bad choice in terms of food, think to yourself how each bite can either be a step closer, or a step further away from your goals. And when you are in the gym and you have done as many reps as you can....try one more ;)

If there is a particular lady you are trying to impress, or some old school mates or anything like that just think about how great you will look if you keep up your diet and exercise routine and how impressive you will be if you just stick with it through all the hard times. There will be days when you feel like you can't be bothered going down to the gym but just do it and afterwards you will feel awesome.

During my workouts I feel like I am working my ass off so hard and putting in so much effort and I could easily just walk out of the gym and go pig out, but that wouldn't be worth it and I stick with it through to the end of my routine (Don't hurt yourself though!)
 
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