Help Toning Up!

[Josh6286]

Hey guys, I thought I'd kill two birds with one stone by both introducing myself and pointing out fitness goals in one thread. name is Josh, and I'm 15. I consider myself healthy, but I'm just short of where I want to be, and I just cant seem to get there. I am 5'6" tall and I weigh 120 lbs. summer break just started, and this is goal: I want abs to show before school starts in about 3 months. Yes, I know that there is a thread dedicated to abs, and I looked through it. I feel that since I'm a teenager and have no exercise equipment, this might need to be a bit more tailor made to situation. This is what I do for exercise: M/W/F - Walk 4 mph for 30 minutes (2 miles), Tu/Th - walk 4mph for 60 minutes (4 miles), Sa/Su - rest! I've only been doing this routine for about a week now (Since school ended)

What I Ate Today
(I try to eat like this every day, tell me if I need to change something)
Breakfast:
Light & fit yogurt - 80 calories
Kiwi - 40 calories

Lunch:
BBQ chicken sandwich - 270 calories
Potato Salad - 358 Calories

Dinner:
Lean cuisine - Roughly 300 calories
No sugar added, reduced fat ice cream - 110 calories

So, What am I doing wrong and what am I doing right? I'm trying to cut out alot of sugar from diet.


Thanks, Josh.

Btw - Would pictures be helpful

[Boss Man]

This is what I do for exercise: M/W/F - Walk 4 mph for 30 minutes (2 miles), Tu/Th - walk 4mph for 60 minutes (4 miles), Sa/Su - rest! I've only been doing this routine for about a week now (Since school ended)

(I'd take one of the off days and switch with a walking day, so you're not doing two days of back to beck sedentary and 5 consecutive days of activity.

You could even re-jig things like this if feasible.

Day 1. 2 mile walk.

Day 2. 4 mile walk

Day 3. 2 mile walk.

Day 4. Day off

Day 5. 4 mile walk.

Day 6. 2 mile walk.

Day 7. Day off.

That might be workable for you hopefully .)

What I Ate Today
(I try to eat like this every day, tell me if I need to change something)
Breakfast:
Light & fit yogurt - 80 calories
Kiwi - 40 calories

(You need more food than that, you migh tbe undereating. Add in a bit of Chicken, or Ham or some scrambled Egg White and a yolk, to boost your Protein intake. If you want to shed some fat, you need your body to want to and if you don't have enough calories, you'll create something called a "starvation mode", where the body clings on to fat, becasue it thinks it might be being starved.

I think you could get this meal upto 300 calories, but you won't need more than 300.

Eat the Kiwi first and it give it about 10-15 minutes to digest, so the Yoghurt is not hindering the digestion of the fruit too much.)

Lunch:
BBQ chicken sandwich - 270 calories
Potato Salad - 358 Calories

(Too many calories there I feel. You might be getting excess calories and causing some Fat to store, especially if it's coupled with too much Saturated Fat in the Potato Salad, which I suspect might be there, though I admit I'm not highly knowledgeable about the nutritional makeup of Potato Salad.

I'd have that for a mid morning snack and keep the Chicken Sandwich for Lunch. I'd also slightly reduce the portion of Potato Salad to around 300 calories worth.)

(I'd add something else in here between meals, so maybe some Peanuts, Carrot sticks, a sandwich and try to get around 250 calories.)

Dinner:
Lean cuisine - Roughly 300 calories
No sugar added, reduced fat ice cream - 110 calories

(I'd bin the Ice cream, (not literally of course), because I don't think it will help you, to be honest. The main meal looks fine realistically. The only slight issue might be the Fibre. A lot of low carb or low calorie pre-packaged meals tend to lack fibre, so people looking to lose weight can find their intake is low and they can get a bit backed up and may get a bit of bloating and trouble going poopy regularly.

Fibre is reccomended at around 35-50g per day, so if you think you're too low, buy something like Metamucil, Benefibre or Fibresure, the dissolvable stuff and perhaps have another 10g a day, either in one drink of water, or split into 2 x 5g portions with seperate drinks of water.)

(I'd add something else in here about 2 hours after Dinner, so maybe some Peanuts, Carrot sticks, a sandwich and try to get around 250 calories.)

[Josh6286]

Hey, thanks! thats some of the best advice i've received from anywhere. If I post what I eat tomorrow (after taking your advice), will you check it and tell me if it's improved?

Thank you

[Boss Man]

If I see it and get the time I might yes.

[Josh6286]

Breakfast:
Peach - 60 cal
1/3 cup egg whites (equivalent of 2 eggs) - 50 cal
3/4 cup Oatmeal w/ splenda - 225 cal

Lunch:
Bean/cheese wrap - made of the following:
Whole wheat soft shell - 170 cal
3/4 cup Beans - 167 cal
1/4 cup shredded fat free cheese - 45 cal
2 tbsp light sour cream - 40 cal
10 olives - 25 cal

Mid afternoon snack:
Orange - 40 cal

Dinner:
Tuna Sandwich - made of the following:
Albacore tuna in water - 180 cal
2 pieces wheat bread - 150 cal
1 tomato slice - 6 cal
Iceberg Lettuce - 5 cal
Dill sliced - 5 cal
1 Tbsp. fat free mayo - 10 cal
10 olives - 50 cal

Also: I've taken a multivitamin for years now.

Tried to add in lots of protein! In what I've gathered, I've taken in 94 grams of protein and 30 grams of fiber. Let me know if I've improved please