Hi, i need some help losing weight.

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3052

0
I'm a 17 year old guy.
I'm 6ft 3" and weigh about 14 stone.
So i'm about 206 lbs.

It really doesn't show since i'm a big guy, and i usually suck my stomach in and tense my stomach muscles.When i do this i seemingly have the inklings of a six pack, but i don't feel good about my relaxed gut.

I don't want to be super buff and ripped, i just want to have a slim, toned body- healthy looking for my tall size.

Currently, my meals consist of:

Breakfast: Black tea and porridge and honey

Lunch: Sandwhiches, Yoghurt, Apple, Bannana, Chocolate biscuit, raisins

Dinner: Depends on what day (the same applies to my lunch as i'm a student still at home, my mother makes my dinner so i neevr know what i may get.)

Supper:None

Snacks: Raisins, biscuits, fruit or crisps

Drinks: Suprisingly me being 100% irish, i rarely drink. :). It would be more of a social thing, and i rarely go out now since i'm back at school. I don't drink enough water- i know that and i drink milk.
I've always had an issue with my weight and i've tried to do something about it. It used to really show on my body when i was younger, but when i got a growth spurt it started to fade in. As i mentioned earlier, i continually suck my gut in and tense my stomach muscles, i've done this for so long now that i don't even notice it.
And either does anyone else.
I feel completely insecure about my weight, i took up jogging/running/cycling last summer and lost a bit.
But i lack drive and determination, and i have to be constantly pushed. I'm going to England next september for university and would love to be in shape.

If you could, i would love to hear from you what i need to do to lose this weight, eat and drink and how i should say focused.
I'm really determined now to lose it.

Please help, and thanks.
 
How many calories is all that? To lose, I would do 12xBodyweight. That puts you at a deficit.

Do you currently strength train?
 
3052 said:
I'm a 17 year old guy.
I'm 6ft 3" and weigh about 14 stone.
So i'm about 206 lbs.

It really doesn't show since i'm a big guy, and i usually suck my stomach in and tense my stomach muscles.When i do this i seemingly have the inklings of a six pack, but i don't feel good about my relaxed gut.

I don't want to be super buff and ripped, i just want to have a slim, toned body- healthy looking for my tall size.

Currently, my meals consist of:

Breakfast: Black tea and porridge and honey

Lunch: Sandwhiches, Yoghurt, Apple, Bannana, Chocolate biscuit, raisins

Dinner: Depends on what day (the same applies to my lunch as i'm a student still at home, my mother makes my dinner so i neevr know what i may get.)

Supper:None

Snacks: Raisins, biscuits, fruit or crisps

Drinks: Suprisingly me being 100% irish, i rarely drink. :). It would be more of a social thing, and i rarely go out now since i'm back at school. I don't drink enough water- i know that and i drink milk.
I've always had an issue with my weight and i've tried to do something about it. It used to really show on my body when i was younger, but when i got a growth spurt it started to fade in. As i mentioned earlier, i continually suck my gut in and tense my stomach muscles, i've done this for so long now that i don't even notice it.
And either does anyone else.
I feel completely insecure about my weight, i took up jogging/running/cycling last summer and lost a bit.
But i lack drive and determination, and i have to be constantly pushed. I'm going to England next september for university and would love to be in shape.

If you could, i would love to hear from you what i need to do to lose this weight, eat and drink and how i should say focused.
I'm really determined now to lose it.

Please help, and thanks.
Click to expand...


When I was 210 pounds and 25% bf it also looked like I had an outline to six pack when I sucked in and flexed. I'm now 165 pounds and about 10% bf and I have an outline only I don't need to suck in.

The mirror can decieve you. To get a true indication of what you look like get someone to take a photo of you in normal light, without your shirt out and without you sucking in or flexing.

Some simple steps for losing fat are as follows.

1. Work out what your maintenance level is in regards to calories and eat about 20% under it. You can do this at . instead of eating three meals a day, divide them up and eat six smaller ones. Breakfast should be your biggest meal and dinner your smallest. Try avoiding complex carbohydrates like potatoes in the evenings.

2. Lift weights, do full-body workouts three times per week, using heavy free-weights.

3. Do HIIT or Cardio two to three times per week.


If you start with these basic principles you should lose about 1-2 pounds a week. You don't want to be losing much more than this overwise you'll be losing muscle and that will effect your long term weight loss goals.
 
Rikitikitembo said:
When I was 210 pounds and 25% bf it also looked like I had an outline to six pack when I sucked in and flexed. I'm now 165 pounds and about 10% bf and I have an outline only I don't need to suck in.

The mirror can decieve you. To get a true indication of what you look like get someone to take a photo of you in normal light, without your shirt out and without you sucking in or flexing.

Some simple steps for losing fat are as follows.


1. Work out what your maintenance level is in regards to calories and eat about 20% under it. You can do this at . instead of eating three meals a day, divide them up and eat six smaller ones. Breakfast should be your biggest meal and dinner your smallest. Try avoiding complex carbohydrates like potatoes in the evenings.

2. Lift weights, do full-body workouts three times per week, using heavy free-weights.

3. Do HIIT or Cardio two to three times per week.


If you start with these basic principles you should lose about 1-2 pounds a week. You don't want to be losing much more than this overwise you'll be losing muscle and that will effect your long term weight loss goals.
Click to expand...

I used the fitday programme, and my goal for the first of march 2007 is to lose 35 lbs, about 2 stone and a bit.
I'm classified as moderatley overweight :)

Some questions about my weight loss:

What are heavy free weights?
HIIT meaning?
Some examples of cardio- i'm going to begin runningn down my local woods/park at a moderate speed.
Would crunches help in the toning of my body?
 
Heavy free weights means using dumbbells, barbells, etc in the weightroom.

HIIT is High Intensity Interval Training, which is a form of cardio that includes short, intense bursts followed by a rest interval. The bursts usually last 20-30 seconds and have to be intense (like sprinting).

Running down to the woods or park can be a form of steady state cardio (not HIIT since you're at a moderate pace). How long is the run for?

Your muscles don't tone, they either grow or shrink. You can do millions of crunches, but you won't see a 6-pack unless your diet is in check.

I hope this helps :)
 
BigStew said:
Heavy free weights means using dumbbells, barbells, etc in the weightroom.

HIIT is High Intensity Interval Training, which is a form of cardio that includes short, intense bursts followed by a rest interval. The bursts usually last 20-30 seconds and have to be intense (like sprinting).

Running down to the woods or park can be a form of steady state cardio (not HIIT since you're at a moderate pace). How long is the run for?

Your muscles don't tone, they either grow or shrink. You can do millions of crunches, but you won't see a 6-pack unless your diet is in check.

I hope this helps :)
Click to expand...

The run would probably be between 30 minutes to an hour.

This helps alot, if i was to stick to this with a good diet would i be guaranteed results?
Also, will my exercise have any adverse side effects?
Such as stunting my growth or any internal effects?
If so, please state how to prevent them.
Thankyou.
 
Last edited:
That's a good run, can definitely be used as steady state cardio.

Yes, if you stick to a good diet you'll see results. But don't view this as a diet; view this as a life style change. Don't deprive yourself of the foods you enjoy eating (pizza, candy, cookies, etc), but have them once or twice a week as a cheat, using portion control. I've found when clients view something as a "diet", that it implies short term and can lead to binges, which in return leads to a cycle of going off and on the diet. I've seen this many times.

Lay out a diet plan with the appropriate number of calories, along with controlled cheat meals a couple times a week :)

And no, lifting weights will not stunt your growth. Just be sure you're doing everything properly with good form.
 
This is great, i'm feeling better already.

Some more questions though:

Should i immediately intergrate crunches/pushups into my exercise routines now, or leave them for a specific period?

Also, what kinds of food should i be eating in this diet?
High in protein or such?

Thanks.
:)
 
3052 said:
This is great, i'm feeling better already.

Some more questions though:

Should i immediately intergrate crunches/pushups into my exercise routines now, or leave them for a specific period?

Also, what kinds of food should i be eating in this diet?
High in protein or such?

Thanks.
:)
Click to expand...

I would perform crunches a few times a week, just to maintain core strength. I perfer doing weighted crunches or leg raises, but to each their own. It's all about finding what works for you. Pushups certainly won't hurt, but it's not necessary.

As for foods, LV posted a sticky in the NUTRITION section. His list has a bunch of foods that would work. Get a good combination of protein, carbs and fats. No need to restrict anything. Give yourself a couple cheat meals here and there to keep yourself sane and to enjoy off plan foods :)
 
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