My status: comments and suggestions welcome

I am a 14 year old male
Height: 5'11"
Weight: 182 pounds (at last weigh in)

Its been 2 weeks since I've started walking regularly (5-7 Km/h , 4-5 Km , carrying a 15 pound load, 5 times a week) and one week since I've adjusted my diet.

Right now, I eat breakfast near 6:45 am the go to school and come home by 4:15 and eat a sort of "lunch" then and afterwards eat dinner near 7 or 8 pm.

Most of my meals are varied but my breakfast always remains constant: 300 calories from 2 slices of bread with light cream cheese and one glass of skim milk.

I now make sure to get 8-9 hours of sleep a night and I've noticed that ever since I started walking that I don't stay awake for 1-2 every night in bed waiting to fall asleep and I also don't wake up as much in the middle of the night.

In a day, I limit my self to 1500 calories. I get most of those calories through carbs (mostly bread) and protein (mostly chicken and extra lean beef), I also eat some vegetables too.

My end goal to acheive abs but at the moment I'm concentrating on losing weight as the first step to that goal; as of tomorrow I'm going to do my same walking exercise in the morning too and start doing one hour of running in the evening.

I'd like to reduce my weight to around perhaps 160. If you can help with my routine I'd much appreciate it, especially in my diet and nutrition because I'm not sure I'm eating the right types of food.


Thanks for taking time to read this and hopefully commenting.
 
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Sure thing man, glad to see that your on a start!

You should be getting in 6-8 meals a day, small ones mind you, but spread out over the course of the day. Make sure that you keep your intake of good carbs and fats at a regulated amount, avoiding bad ones altogether. Some good foods can be found here:
http://www.fitness.com/forum/nutrition/lvs-grocery-list-19098.html
(Wow LV, that really comes in handy)

You should also start up a good weight training routine, either a small split or a full-body workout 2 or 3 days a week, making sure that you are working on all your muscles so that when you shed a lot of fat, you'll have muscle right there behind it :)
 
Thanks for the link ShaftedTwice, that's really helpful! What should these small "meals" consist of? Do they need to be rounded or can they just contain only one type of nutrient? Also, I can't really do a full body exercise unless it doesn't require the use of machines since I don't have access to facilities which contain those things.

Thanks for replying!
 
You should be getting in protein at every meal along with veggies if you can. Getting protein in at every meal ensures that you won't lose muscle mass due to the lack of protein by taking it from your muscles themselves. Over the course of the day, you should have some good carbs and fats as well, you need the energy and it is necessary for you to have them, just make sure that they are from good sources. A good way to track what you are eating is to plug in your day's foods eaten to FitDay.com and see what you got goin on.

You don't need much to workout all of your muscles, just pretty much dumbells and barbells with the weight that you need, with the proper exercises.
 
So if I want to eat 6 meals a day I'm dividing it up as 250 calories a meal which is sort of difficult because some foods contain more calories than that altogether. Is it ok to create something like this and make the meals uneven?

Breakfast: 350 cal.
Small meal: 150 cal.
Lunch: 350 cal.
Small meal: 150 cal.
Dinner: 350 cal.
Small meal: 150 cal.

I'd prefer that method, keeping the real meals a bit fuller and the smaller ones sort of snacks.

Also, I really don't want to lose any of the muscle mass I already have so I guess I should really go with the proteins.

BTW how many calories do fruits (peaches, apples, bananas) and vegetables (green pepper, celery) contain?

Thanks for all your help!
 
It's not that bad to do that, a lot better than just 3 or 4 meals altogether, whichever you think that you can stick with really. FitDay.com is a good way to see how much carbs/fats/protein each food contains, it has a ton of stuff on there, check it out bro. Always glad to help :)
 
Thanks for the link, I've already tried out fitday and although they have a great system I've found it to be inaccurate, for example they state a different amout of calories for 2 slices of toast whereas on the packaging in which my toast came in there's a different calorie level. Due to this I've decided to rely on the packaging information but this can be a bit hard since somethings like fruits and vegetables don't have calorie listings.
 
So if I want to eat 6 meals a day I'm dividing it up as 250 calories a meal which is sort of difficult because some foods contain more calories than that altogether. Is it ok to create something like this and make the meals uneven?

Breakfast: 350 cal.
Small meal: 150 cal.
Lunch: 350 cal.
Small meal: 150 cal.
Dinner: 350 cal.
Small meal: 150 cal.

I'd prefer that method, keeping the real meals a bit fuller and the smaller ones sort of snacks.

Also, I really don't want to lose any of the muscle mass I already have so I guess I should really go with the proteins.

BTW how many calories do fruits (peaches, apples, bananas) and vegetables (green pepper, celery) contain?

Thanks for all your help!

Just google like "banana nutrition info" or something and ull find stuff.
Fruits are almost all carbs, but they are good for you, the carbs in fruit dont make your insuline spike like for example the carbs in a soda, thus it doesnt store as fat as easily
 
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