Need Seriouos Advice please

G

gllmo17

0
Hello,
well, i am a baseball player and recently got injured so i had to be at home resting for 3 weeks. Now i am all better but i have a problem. I gained 20 pounds and i dont like it. I am 17 years old, 5'11 and i weight 200 lbs at the moment. I would love if you guys could give me advice on a healthy eating plan and a healthy workout plan. I would love to have a six pack, but for now i just want to be back in shape for when season starts.
Thank you very much.
 
You gained 1 pound per day?! That's 3500 kcal/ day over your maintenance! How much were you eating?

You need to cut your food intake by about 1/2 of what you were eating.
 
Hi gillmo17,

There are countless options for achieving what you're looking for. Personally, I'm a big fan of the Slow Carb Diet as created by Tim Ferris. You can find the basics of the diet .

Personally, I've gone from 21% body fat to 13% body fat in 6 weeks on the diet and I feel great. It is definitely a great option worth looking into.

Either way, good luck! Make a plan and stick to it, and I'm sure you'll reach your goals!
Jeremy
 
Last edited by a moderator:
Hey man,

Sorry about your injury. I have had several throughout my athletic career. How did it happen?

If you are completely recovered, we need to get you back into your pre injury condition. This is going to take a lot of work and determination on your part. Here are my suggestions

Watch what you are eating. You will need to cut back.

You workout should consist of the following

GPP (general Physical preparation) this will help you get you general fitness levels up and lose weight
Hip mobility work- help with range of motion
Resistance work ( focus lifts) hang cleans, hang snatch, squat, push press
supplemental lifts- lunges- hi-box step up-bulgarian split squat- push ups, pull ups jump shrug, hi-pulll, glute hamraise

core work- planks-side planks-

Let me know if you have any questions about these exercises. I can provide more detailed explanations if need be.
 
dloop20 said:
Hey man,

Sorry about your injury. I have had several throughout my athletic career. How did it happen?

If you are completely recovered, we need to get you back into your pre injury condition. This is going to take a lot of work and determination on your part. Here are my suggestions

Watch what you are eating. You will need to cut back.

You workout should consist of the following

GPP (general Physical preparation) this will help you get you general fitness levels up and lose weight
Hip mobility work- help with range of motion
Resistance work ( focus lifts) hang cleans, hang snatch, squat, push press
supplemental lifts- lunges- hi-box step up-bulgarian split squat- push ups, pull ups jump shrug, hi-pulll, glute hamraise

core work- planks-side planks-

Let me know if you have any questions about these exercises. I can provide more detailed explanations if need be.
Click to expand...

yes please, can u specify?
 
Lessen the use of meat , use chicken to gain protein and grilled chicken is the best source to gain protein but not fat .
 
dear
u need to reduce the pack and protein food too . rise up and be a player as before that u injured.
do your muscle activities that will be helpful to regain the smartness .
 
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