Im new, need some help.

[Mulldog]

Alright, well Im 17 years old and Im from Kingston Ontario. I have a problem. Im about 5'11 almost 6 feet, and Im guessing around 220lbs, Im fat. I can lift quit a bit of weight and I workout on occasion in school or at the YMCA. I need to lose some weight, I would like to be 180 or lower, with a bit of muscle. Im not sure what Im doing wrong, but I think I need to get a diet planned out for myself. Any suggestions, workout or food related..

Thanks,
Sean Chunky Boobs Muller..

 

[cman81]

Number one diet is the main thing, balance your food and put yourself on a good, consistent training program. Ask around there are guys here who can tell you alot more than i can.

 

[Mulldog]

Bump for some more help, thanks..

 

[atherjen]

could you give us a sample daily menu..amounts, times, etc of what your eating.. just for an idea and we can work from there.
also noted that you said you workout on occasion? perhaps getting into a more routined structure would benefit you as well.

 

[Fyre]

Yes, please do give us a little more information in regards to your current diet and/or training.
The more info we have, the more we can help you.
Just jot down a sample menu that you would eat in a day and we'll take it from there.

 

[Mulldog]

morning..

Usually eat a muffin from the caf at school with a bottle of water..

around 10:50 when our lunch at highschool starts, sometimes chicken ceaser salad with a large chocolate milk..

after school, a snack , mostly junk food..

dinner, pasta, or any other kind of meat with second helpings..

and I have power fit around 9:35 at school which consits of lifting weights, but IM not really doing much, I just do some arm workouts then thats it...

 

[Mulldog]

as far as routine..
I dont really have one, nor do I know where to start..
Im fairly strong for my size, I use to go to the gym every week a couple times and work on arms, so Im not just a fat kid, I am pretty strong..

I just want to lean towards being a bit more thin, but maintain some muscle ..

 

[Fyre]

morning..

Usually eat a muffin from the caf at school with a bottle of water..

around 10:50 when our lunch at highschool starts, sometimes chicken ceaser salad with a large chocolate milk..

after school, a snack , mostly junk food..

dinner, pasta, or any other kind of meat with second helpings..

and I have power fit around 9:35 at school which consits of lifting weights, but IM not really doing much, I just do some arm workouts then thats it...

Okay well firstly, your eating has to change if you want to lean out.
You should be having some protein with each of your meals, which you're not. We'll want to speed up your metabolic rate naturally so you'll want to eat six small meals a day instead of three big ones.
Make an effort to get up a little earlier and get some oatmeal and some egg whites in you first thing in the morning. Or if you get up late, get yourself some whey protein and have a shake first thing in the morning. Some snacks that are easy to eat at school that are transportable are hard boiled eggs, tuna with the pop top lids or u can buy the pouches of tuna now. If that doesn't work, even a protein bar would be better than what you're eating.
Rule of thumb is to make sure you're taking in adequate amounts of protein(but not all at once...lol, u need to split it up throughout the day). Try to get a couple of servings of greens in your diet each day. You'll also want to include some essential fats in there as well. Flax oil is an easy way to get them in.
Instead of eating so much at one meal in the evening, try to split it up into two meals. Aim for six small meals a day.
Also make sure you're drinking lots of water. I aim for one to two gallons of water per day.
I know it's not easy when you're going to school to eat just perfect, but if you have a goal in mind, you are going to have to do some meal planning. You may have to start getting up a little earlier to get a proper meal in and/or start making your food the night before for your snacks and/or lunch.
Hope this helps a bit!

 

[Fyre]

as far as routine..
I dont really have one, nor do I know where to start..
Im fairly strong for my size, I use to go to the gym every week a couple times and work on arms, so Im not just a fat kid, I am pretty strong..

I just want to lean towards being a bit more thin, but maintain some muscle ..

What is this PowerFit? Is it a class? Is there not someone there that shows u exercises? Is it at 9:30 in the morning or in the evening?
Sorry for all the questions but the more we know, the more we can help.
It sounds as if you need something a little more structured.

 

[Fyre]

Protein Foods: Eggs and/or egg whites, Chicken, Turkey, Tuna, Salmon, Lean Cuts of Beef, Cottage Cheese, Skim Milk, Whey Protein

Good complex carb sources: Oats , potatoes and/or sweet potatoes, rice, whole wheat pastas

Fat Sources: flax oil, olive oil, nuts and seeds, fish oils, natty peanut butter.

I'm sure you can incorporate these into your diet somehow. I think you just simply need to do some meal planning and get a little more structure with your workout routine.

 

[Mulldog]

Powerfit, just a highschool class, we meet in hte gym at 9:30am usually do a warm up of a sport or a cardio.. then we hit the gym upstairs..

Everyone mostly goofs around, there are only a couple of us who actully semi workout..

 

[atherjen]

V good info Fyre... listen to this woman!!

 

[Mulldog]

Tonight I read your advice, had an apple, 2 bottles of water and a prolab whey shake..

half hour later I went for a 17 minute jogg, which consided of a bit of walking, more jogging and I did sprints every so often..

Would this be good for a regualr nightly routine?

Uusually I go out for 5-10 and get tired, tonight I managed 17 and pushed to every last step..

Im taking your advice and eating healthy..

For breakfast Im having a regualr bagle with a small amoun of butter, a prolab whey shake with water, not milk.. a spectrum forte life brand vitimen and some more fruit cups..

I have a tuna sandwitch with no mayo or butter, 2 bottles of water,2 packs of fruit (little cups of pinapple)..

then after lunch I will get another water or so.. and something else maybe?

Am I learning?

 

[Fyre]

Tonight I read your advice, had an apple, 2 bottles of water and a prolab whey shake..

half hour later I went for a 17 minute jogg, which consided of a bit of walking, more jogging and I did sprints every so often..

Would this be good for a regualr nightly routine?

Uusually I go out for 5-10 and get tired, tonight I managed 17 and pushed to every last step..

Im taking your advice and eating healthy..

For breakfast Im having a regualr bagle with a small amoun of butter, a prolab whey shake with water, not milk.. a spectrum forte life brand vitimen and some more fruit cups..

I have a tuna sandwitch with no mayo or butter, 2 bottles of water,2 packs of fruit (little cups of pinapple)..

then after lunch I will get another water or so.. and something else maybe?

Am I learning?

hehehe...yes you are learning.
Okay, so after your run what did you eat?
Breakfast looks good, maybe throw some natty peanut butter on the bagel.
Dont' be afraid to put a little low fat mayo with your tuna. A little isn't going to hurt you.
well, i would like to see a couple more snacks in there somewhere. Do you like hardboiled eggs? Maybe have some hard boiled egg whites n between your lunch and your next meal. You can eat the ocassional yolk.
If you absolutely can't get some whole food in, maybe bring along one of your protein shakes to school and have that at break.
Good to see your drinking more water too! Keep up the good work.

 

[Fyre]

Powerfit, just a highschool class, we meet in hte gym at 9:30am usually do a warm up of a sport or a cardio.. then we hit the gym upstairs..

Everyone mostly goofs around, there are only a couple of us who actully semi workout..

How long do you have in the gym?

 

[Mulldog]

usually all period from 9:34-10:50am..

I hate egg's, and a friend of mine told me to stay away from white bread/bagles because of the starch?

 

[house1]

listen to fyre--she knows her shit bro