Hey! I'm 15, weigh 170 (used to be 176) and im 5'4''...Ya i know im fat, ive been on a diet for 2 weeks now and lost 6 pounds...i thought it was a miracle but i sorta need your guys help...well...ok, i signed up at a fitness center here in our town called Aerofit...i go everyday for 5 hours (12-5), i do cardio, basketball, weight lifting, swimming...an hour of each pretty much...been doing this for 3 days so far and im liking it...im getting used to it, i dont see exercising as boring anymore, i see it as fun..but i need tips sorta...heres meal everyday
breakfast:
1 small bowl of Special K cornflakes
Lunch
nothing (working out)
Dinner
w/e mom cooks...usually chicken breasts with seasonings and spices, or fish...sometimes soup with alot of vegetables
I just want some advice... goal is to be slim before school starts...and thats on august 27th lol..
need some help...
Moderators: Boss Man, cassiegose
slow down dear....1hr a day is plenty and you also at need at least 1 day off a week of no activity for recovery...you need to eat probably 3 x as mauch as you listed as your probably losing more muscle than fat so in actual fact your getting FATTER (more than likely)...it's alright being slim but who looks better: 100m sprinters or long distance runners?? sprinters do because they have muscle which looks better than fat or nothing...as soon as yuo start burning muscle you're getting fatter...aim for 5 meals a day at least haveing 2 x fruit and protein meals, 1 x fruit, proetein, veg and salad meal and than 2 x protein, veg and salad meals and as much water as you can get in there
- you'll need 5 meals every day which will automatically increase protein levels
- protein is the building block of muscles...when you exercise intensly you actually break the muscles down so you need protein to rebuild them up bigger and stronger than before so that they can handle more work the next time...best sources include red meat, chicken, turkey, eggs, fish, sardines, tuna, powder and dairy
- as far as 5 hours of exercise goes, sprinters perform short bursts of activity repeatedly and look phenomonal where marathin runners run slow and long distances and look terrible so high intensity and short duration will have you looking better, quicker (wts, sprints etc)
- protein is the building block of muscles...when you exercise intensly you actually break the muscles down so you need protein to rebuild them up bigger and stronger than before so that they can handle more work the next time...best sources include red meat, chicken, turkey, eggs, fish, sardines, tuna, powder and dairy
- as far as 5 hours of exercise goes, sprinters perform short bursts of activity repeatedly and look phenomonal where marathin runners run slow and long distances and look terrible so high intensity and short duration will have you looking better, quicker (wts, sprints etc)
Re: need some help...
I'd add about 3-4 Scrambled Egg Whites and 1 Yolk to the Breakfast to boost Protein potential.LuluS wrote: breakfast:
1 small bowl of Special K cornflakes
Lunch
nothing (working out)
Dinner
w/e mom cooks...usually chicken breasts with seasonings and spices, or fish...sometimes soup with alot of vegetables
After Workouts, have something like a Myoplex Drink, and a Piece of Fruit, so you're getting a nice mix of Protein, Simple Carb, and Complex Carb.
If you want more snacks betwween meals, you can have these sort of options.
1. Some kind of Pre or Probiotic Yoghurt, with a small portion of Nuts or Seeds.
2. Some Low Fat cheese.
3. The Nuts or Seeds with some Fruit, like an Apple, or a Small Banana. Give the Fruit about 10-15 minutes to aid digestion then have the Nuts or Seeds.
Those are some ideas for you, that are simple to eat between meals.
Hopefully that gives you some other ideas, (along with what's already been said), to play about with.
you could try something like this:
mon - wts, swimming
tue - b'ball
wed - wts
thu - swimming, b'ball
ri - wts
sat - swimming, b'ball
sun - off
basically follow these golden rules:
1 - wts 3 times a week...if doing on same day as cardio/sport, do wts first
2 - at least 1 full day off a week
3 - can do some cardio/sporty activity after wts if you like but don't exceed too far past 60mins total
just make sure to mix your cardio/sporty options up so your body doesn't adapt to the same thing
same for food...you'll get sick of turkey having it 5 times a day so mix that up too...i wouldn't have over 2 meals with bread in them though...fruit is a better option
you can pm me if you want which will go to email
mon - wts, swimming
tue - b'ball
wed - wts
thu - swimming, b'ball
ri - wts
sat - swimming, b'ball
sun - off
basically follow these golden rules:
1 - wts 3 times a week...if doing on same day as cardio/sport, do wts first
2 - at least 1 full day off a week
3 - can do some cardio/sporty activity after wts if you like but don't exceed too far past 60mins total
just make sure to mix your cardio/sporty options up so your body doesn't adapt to the same thing
same for food...you'll get sick of turkey having it 5 times a day so mix that up too...i wouldn't have over 2 meals with bread in them though...fruit is a better option
you can pm me if you want which will go to email
Banana is quite a high GI, / Fruit, possibly the highest, when you have a large one, so you could have this after workouts. By GI, I mean it's effects on Bloodsugar.
For other times, go for ones with a reasonable Carb content, like Apples 19g, or a couple of slices of thick Pineapple, (19g) for example, but except for after workouts with the shake idea, give Fruit 10-15 minutes to start digesting properly, and boost benefit.
Also, don't apologise for anything okay. You don't learn much on here unless you ask, that's what we're here for, so ask as much as you need to ask.
It's okay
.
For other times, go for ones with a reasonable Carb content, like Apples 19g, or a couple of slices of thick Pineapple, (19g) for example, but except for after workouts with the shake idea, give Fruit 10-15 minutes to start digesting properly, and boost benefit.
Also, don't apologise for anything okay. You don't learn much on here unless you ask, that's what we're here for, so ask as much as you need to ask.
It's okay
.ok...well i've been drinking alot of water and i've cut out soda (even diet soda) out of life...at least until i become slim then i'll drink soda again but not like i used to...but anyways, would you recommend gatorade/powerade? i drink 1 bottle after every work out...then i burn the calories i get on the treadmill..lol