I need help losing fat. Im not excessively fat, just a little but i want to get rid of it. At the same time while being fat, I am not overweight, I weigh like 150 lbs. Also, I work out 2-3 days a week weightlifting and cardio 25 mins. I eat healthy balanced meals and excercise, however Im still fat. I want to get rid of this fat and how can i achieve this goal? Any supplements or specific foods I need to concentrate on? By the way I am a 16 year old male. Someone please help, ive been trying hard without achieving any results.
I need help losing fat
- Thread starter coolkidd123
- Start date
Workout Routine:
Monday-Chest and Triceps + 25 mins cardio
Tuesday-off
Wednesday-Biceps and Back
Thursday-off
Friday-Shoulders and Legs+25 mins cardio
Saturday-off
Sunday-off
Diet- Breakfast(Bowl of Cereal), Lunch (Turkey Sandwhich with cheese, Nature valley Granola bar, Water) Afterschool snack (1 slice of bread with jelly)
Afternoon snack #2(very small bowl of cereal 1/4 or 1/2 cup) On gym days i drink 1 glass of whey protein after working out 25 grams protein, Dinner (Varies but consists of some type of meat, beans, vegetables, rice, and yogurt) I eat balanced dinner with less rice and more beans, meat, and vegetables.
Monday-Chest and Triceps + 25 mins cardio
Tuesday-off
Wednesday-Biceps and Back
Thursday-off
Friday-Shoulders and Legs+25 mins cardio
Saturday-off
Sunday-off
Diet- Breakfast(Bowl of Cereal), Lunch (Turkey Sandwhich with cheese, Nature valley Granola bar, Water) Afterschool snack (1 slice of bread with jelly)
Afternoon snack #2(very small bowl of cereal 1/4 or 1/2 cup) On gym days i drink 1 glass of whey protein after working out 25 grams protein, Dinner (Varies but consists of some type of meat, beans, vegetables, rice, and yogurt) I eat balanced dinner with less rice and more beans, meat, and vegetables.
You'll be better off doing a 3x/wk full body.
You're eating four times of day on non-gym day, five on gym days.
You're breakfast and two snacks are lacking protein. The jelly is almost pure sugar.
You may very well be eating a balanced dinner, but that's only 25% of your daily feedings, 20% on gym days. Not enough to fix what you undo the rest of the time.
you should be eating 2-3 hours.
you should be getting a source of lean protein at every feeding.
at your age you should be able to get carbs at every feeding, but they should be low GI carbs.
you should be getting a source of dietary fats at every feeding.
Eat vegetables and/or fruit at every feeding (jelly doesn't count).
That doesn't look like alot of food. How many calories is all that?
Here are a few suggestions:
Breakfast--Need some protein. Also, I do not find cereal to be filling at all. After I have a bowl, I'm hungry an hour later. Why not try having some oatmeal?
Luch--You could find something a bit more calorie dense. Plus, deli meat is not all that great for you.
Afternoon snack--need some protein.
Post workout--need some high GI carbs post workout along with a protein shake (fast digesting whey protein).
Hope this helps
ok thanks for the diet tips and all but what about losing my fat? I have had this fat for a couple of years now and I cant get rid of it and I believe its genetic. So what should I do about that? Also the reason why my diet is not as best as it can be is because i go to high school and I dont really have much time to eat a fancy breakfast, eat a big lunch, or eat good snacks.The only thing I have time to eat thats healthy is my dinner. How about telling me what i SHOULD eat instead of what i shouldnt eat?
1. Eat MORE protein. 150-200 grams/day
2. Eat less sugar....remember, alot of cereals and granola bars are high in surar.
3. Don't eat fruit during the day, or right before bed. Only after working out or in the morning.
4. Make sure your eating COMPLEX CARBS with your protein during the day.
5. Eat every 2-3 hrs.
6. Eat more vegetables
7. Drink more water
All of this will help cut the fat.
2. Eat less sugar....remember, alot of cereals and granola bars are high in surar.
3. Don't eat fruit during the day, or right before bed. Only after working out or in the morning.
4. Make sure your eating COMPLEX CARBS with your protein during the day.
5. Eat every 2-3 hrs.
6. Eat more vegetables
7. Drink more water
All of this will help cut the fat.
As for what you SHOULD eat:
Protein in EVERY meal:
Whey protein shakes
Fish
Chicken Breast
Turkey Breast
Sirloin
Extra Lean Beef
Eggs
Complex Carbs
Sweet potatos (BEFORE working out)
White potatos (AFTER working out)
Sprouted Grain Bread ie: Eziekiel brand, NOT bread from flour
Oatmeal
Beans
Brown Rice
& Lots of veggies
Fruit, in the morning/post workout, and dairy in small amounts.
Supplement your diet with a multivitamin, and calcium supplement, ATLEAST.
Protein in EVERY meal:
Whey protein shakes
Fish
Chicken Breast
Turkey Breast
Sirloin
Extra Lean Beef
Eggs
Complex Carbs
Sweet potatos (BEFORE working out)
White potatos (AFTER working out)
Sprouted Grain Bread ie: Eziekiel brand, NOT bread from flour
Oatmeal
Beans
Brown Rice
& Lots of veggies
Fruit, in the morning/post workout, and dairy in small amounts.
Supplement your diet with a multivitamin, and calcium supplement, ATLEAST.
Remember you're still growing!
Try picking up a better routine, T-Nation has a great article on a 3x a week Full Body Workout, I tried it, worked great for me. Also, I used to do as you do, eat Jelly, till I realized its pure sugar. I eat fruits usually post workout, and if its not during post workout, its an apple or pear, which arent as high on sugar as bananas. Though split routines such as yours are quite popular, and even if your friends are following a split routine, go for the real stuff, full body workouts, or at least a better routine than what you already have. As for losing weight, try some HIIT, maybe some sprinting then walking, repeat a few times. Perhaps also some light cardio... And count your calories!!!