How to Diet Down NOW

I want to focus on the shoulders, triceps, and calves first. Any help you guys can give would help a lot.

hey dude.
my first advice i want to give you is at least wait another year or so before you can gain serious mass. you will look disfigured at an early age before your body matures.
If you are going to ignore the above advice. Then maybe try and look for a protein shake that you would fit your requirement and the level of intensity of your workout.. BUT seriously drink lots of water ! or else you can seriously damage your livers at an early age. As you already know, you need to have a rich protein Diet to build mass.. maybe 2 eggs/ tuna in th morning with a glass of milk to start off and then increasing protein content gradually over time. As for workout plans there are countless exercise… the list and techniques to build each muscle goes on and on…. just look some workouts on youtube first.. and then you can even get creative and make up your own workout routeins.
Be careful not to hurt yourself and always REMEMBER ! START WITH THE LIGHT WEIGHTS FIRST ! no point trying to look tough and starting with the really heavy weights. That will only get you tired faster and increase risk of injury and damage to your bones and body.

oh.. and you may wanna make up a playlist of music to get you hyped up, it will seriously boost your energy… i hope that helps

its kind of annoying
"do i sound fat to you, my measurements are blah blah and blah"
or
"how can i build muscle, with no gym because i dont want to go there"
or
"im gaining weight and im doing cardio, could it be muscle"
and many, many more
like wtf people? do you have mental problems or something?
it is nice
but…cant you figure it out yourselves? lol
so
asking the same question
that 90 billion other people asked like 2 minutes before you
and 2 minutes after you
isnt ridiculous?
says the girl who is 5
i hope your mom kicks you out of her house

it must be nice to be you

not everyone spends all there time here and knows what all the questions are, like you do, dorko. go get a life and stop ragging on other ppl to make urself feel better.

oooo making fun of ppls age good one. hope u feel better about urself now.

Hi,

A little background info: I’m 5′10 and 168 pounds (12 stone, or 76 kg), and 18 years and 8 months old, currently a fresher in university. I was a striker for the university soccer team but got dropped halfway through semester 1.

Anyway, here’s the relevant stuff.

For the past 8 days or so, I have started a gym routine and new diet to increase tone, fitness and speed.

It is a simple routine along the lines of:

Day 1 - Biceps, chest, back (gym) - with 8 - 12 reps to achieve hypertrophy, i.e. to increase muscle size
Day 2 - Cardio - 40 minute run
Day 3 - Triceps, legs, shoulders (gym) - again, 8-12 reps per set to achieve hypertrophy
Day 4 - Cardio - 40 minute run
Day 5 - Biceps, chest, back (gym) - with 8 - 12 reps to achieve hypertrophy
Day 6 - Hill sprints - 7 sets, lasts approx. 15 minutes in total. I’m guessing the sprint is approx. 50 metres long, 100% pace for each set, up a fairly steep hill, walking back to the starting position and without any rest repeating the sprint 6 more times.
Day 7 - Triceps, shoulders, legs (gym) - with 8-12 reps to achieve hypertrophy.
Day 8 - Cardio: 40 minute run
Day 9 - Biceps, chest, back (gym) - with 8-12 reps per set to achieve hypertrophy

NOTE: As a means of warming up just before EVERY gym session, exactly 10 minutes of moderate-fast pace on the cycling machine, level 8.

You can probably understand the pattern. Basically my rest day each week isn’t strictly a rest day, but rather a tough but brief hill sprint session.

Here is my typical diet on non-gym days:

Breakfast: Muesli or Bran Flakes for cereal, with a protein shake.
Lunch: 1x Peanut butter and strawberry jam sandwich, an apple/banana, small portion of meat (no more than 100 calories, and less than 10g fat)
Mid-afternoon snack: Half a tin of kippers or half a tin of sardines
Dinner: 260 calories 11g fat portion of shrimps with pasta, instant soup (very low in calories, fat and protein), 310 calories of spaghetti bolognese, banana or apple
An hour or two after dinner: second protein shake.

My Diet is similar on gym days, except I try to take the first protein shake about 30 to 90 minutes before the gyming session, and within 30 minutes afterwards.

And of course, I drink plenty of water.

Is my current routine and dietary plan suitable for my aim? Most importantly to improve tone, cardiovascular fitness, muscle mass/strength and speed?

Thanks in advance.

with that amount of exercise you will need to up your calorie intake by quite a bit, as for every pound of muscle you put on you need an extra 30 calories a day. oh, and try not to eat just before going to sleep, it turns to fat.
for the exercise routine, as in most chest exercises you work the triceps and shoulders as well, and in most back exercises you work the biceps, you may want to group them like this;
Day 1 chest triceps shoulders
Day 3 legs back biceps
aside from that this seems to be a very well thought out and properly researched exercise regime, good luck with keeping going with a 7 day program every… single.. day.

My length is 163cm and my weight is 55Kg , i want to slim down with a healthy Diet program and great sport , please help me

The best advice I can give is not to eat any convenience food. If you can’t prepare it into something proper then it’s probably not good for you. (except for obvious things like vegetables)

For exercise, cycle everywhere

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okay im 13 and i weigh 72kg and i want to loose at least 3-4kg and toady i went on the treadmill for 40 mins and burnt 323 calories i just want to know how much calories do i need to burn to loose the weight i want and how much calories should i eat per day to loose weight i plan to go on the treadmill for 40mins 4 times per week is that enough and how long would it take me to loose 3kg j

It takes 3,500 calories to lose a pound of fat. Try calculating your caloric needs: pediatrics.about.com/library/bl_calorie_calc.htm. Based on this number, you will need to cut out 500 calories every day, to lose a pound in a week. Don’t go below 1500 calories though, you are 13, still growing, and don’t need to lose a lot of weight! Try doing exercises like crunches, squats, etc, to build muscle and a better physique. Don’t stress out about losing weight, your body will naturally adjust as you get older. Remember to eat properly to keep growing…try cutting out excess sweets and fattening foods from your Diet, too. Eat more lean meat, protein, fresh vegetables, fruits, healthy fats like peanut butter, and enjoy sweets in moderation. This will give you the energy you need to workout and stay healthy! I think 40 minutes on the treadmill 4 x a week is a great start, once you get comfortable doing that, aim for about 45 minutes 5-6 days a week. That will help you get the best results. If you do feel very tired or sore after the 4 days, try cutting it down a bit. Good luck! : )

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Please bear in mind I have only just started but this is what i shall be consuming and doing in my workouts.

Food and drinks:

Sea Bass (rare)
Swordfish (very rare)
Salmon
Trout
Basa
Plain chicken
My salad food (feta cheese, yellow & red peppers, onions & red onions, cucumber, sometimes carrots and broccoli but with meals not part of a salad dish) - trying to try different veggies but I seem to hate them all…The salad has oregano, olive oil and vinegar added.
My fruits (bananas (love em, mainly 1 per day but I sometimes have 2), raspberries and strawberries (only with yogurt as they taste too sour for me), apricots, plums, nectarines, peaches and apples apples without their skin).
Eggs (used to have lots in muffins and omelettes but I always had lots of cheese and ham so it was full of calories and fat so I stopped having them but i’ll eat them as scrambled or maybe with mushrooms and lean meat in an omelette - ideas where to use eggs? Or should I just eat them scrambled?)
Cereals - Shreddies, Crunchy Nut, Just Right and Muesli (don’t eat Muesli often). - With 125m of semi-skimmed milk. The problem I have with cereals is that i sometimes eat 2/3 bowls of it per day to fill me up instead of fruit or something different.
Low-fat (or fat free) plain yogurts with fruit in (mainly raspberries and strawberries)
Granary or wholemeal bread with lean meat (turkey or chicken) with cucumber

Innocent smoothies normally 1 or 2 cartons a day
Orange or apple juice, only one per day and if i have one of these i don’t have 2 cartons of an innocent smoothie.
Lots of water
Milk (sometimes and only one glass)

Exercise (please bear in mind I have no gym access and I have only just started):

30 mins on the treadmill = most is walking, and I know this is gonna sound terrible but only 8 minutes of the 30 minutes is running and the rest (apart from a 2 min cool-down) is brisk/power walking/very fast walking. Burns about 150 kcals. 5 times per week
Home multi-gym usage in sets of 12-8-8 apart from the leg exercises
Sit-Ups in sets of 12-8-12-8-10 then 25 of them but bringing my knees to my face aswell
Side sit ups sets of 12-8-12-8-10 on each side
Walking (fast - pink face even down hill) to a certain place and back burns about 100 kcals. Evday
Tennis for around 2 hrs (last 45 mins isn’t that competitive as I am tired but I still try and work myself - plus I jump and try and keep exercising when I am not serving or when we go to get the balls or whatever). At least 3 times a week but no more than 5. And it is played after dinner (at least an hour after, is this good/bad?) I worked out this is just under 1300 calories burnt in two hrs, but I have no idea how it is that high (i’m thinking it is lower because as i said the last 45 minutes or even an hour)
More than half of the time I would either play tennis OR go on the treadmill

That’s about it, when I worked out how much I burn especially on days when playing tennis it seems I do not consume enough well only on the tennis days so will this make my body turn stuff into fat or not burn fat and only burn muscle or what? I have lots of fat, it can use that haha

Thank You! I think I have left some food out but I can’t remember them (maybe I actually havn’t…)
Apart from a bag of crisps every week or two and 2 squares of galaxy chocolate per week (will probably just not have these or only like on ’special’ occasions :p).

Thanks…:D
Cadophy - I forgot to say it takes around 45-48 minutes but I can make it last more like an hour. It is around 100 kcals.

Dang you wrote alot,
OK starting from the top take OUT bass and swordfish. Chicken is best skinless, include turkey also it is good protein. Your smoothies, make them fruit or lean protein. Orange juice is actually bad for losing wieght if that is your goal. IDK about apple juice but check sugar content, Water and tea are best drinks, or those sugar free drinks like crystal light. Don’t be fancy with your salad dressing go buy balsamic.
Your fruit selection sounds good, don’t eat to many bananas though, they can be fattening. As for the eggs try taking out the yolk or buy egg whites in the carton. More protein less fat! With your omelettes add veggies in them like red/green/yellow peppers, onions, mushrooms, and tomatoes. Here are 2 ways you can use eggs besides the standard omelette meal and they are good for Diet.
CHOCOLATE-CHERRY PROTEIN BARS WHAT YOU NEED 5 scoops chocolate protein powder 2/3 cup dried cherries (unsweetened are best) 3/4 cup pasteurized egg whites 1/3 cup unsalted cashews Nonstick cooking spray TO MAKE [1] Preheat oven to 350 degrees. Mix ingredients in a bowl, making sure there are no clumps. [2] Coat a g-inch square glass baking dish with cooking spray and pour in mixture. Place in preheated oven for 12-15 minutes. [3] Remove from baking dish, let cool, and cut into 6 bars. Total time; 12-15 minutes. Per bar: 180 calories, 45 g protein, 16 g carbs, 13 g fat, 2 g fiber GREEN EGGS AND HUMMUS WHAT YOU NEED 6 eggs 6 tbsp guacamole 6 tbsp hummus TO MAKE [1] Boil 6 eggs, slice in half lengthwise. Discard yolks. [2] Fill with guacamole or hummus. Refrigerate in sealed container. Makes two servings. Total time: 12-15 minutes.

good cereals, try adding fruit to them and have a shake with them to feel you up rather than eating 2-3 bowls. Also you can just have fruit on the side like a bushel of grapes on the side, a apple cut up, with some type of melon cut up. Cut fruits the day before, you probably won’t want to in the morning.
There are a bunch of whole wheat you can have, Most of the starchy foods
we eat are available as whole grain options. Here are some of the most common, many of which can be swapped out for the refined products you may be consuming now.
Whole wheat or brown rice pasta
Brown or wild rice
Whole oats
Whole wheat or whole grain cereals
Whole wheat flour
rye flour
Popcorn
Whole wheat or whole grain crackers
Bulgur (cracked wheat)
Buckwheat
Millet
Barley
Wheat berries
Quinoa

Ok sweety, your work outs don’t sound to bad, just up them as you get comfortable, if you want tips on excercises email me latashamcpeak@yahoo.com. I know a bunch of excercises I am a former marine and training to do mma. Good Luck!!!
Oh don’t take out your chocolate if that is something you really can’t live without, you are young it isn’t going to hurt you. If you want to make it healthier change it to dark chocolate.

heya. im 15 years old and i want to lose a little weight…
i dont need to do it quickly, im not doing it for looks, i am just doing it to be healthy and fit. i am currently 13st,8 and i want to get down to about 10st.
does anyone know of any free meal plans or can anyone give me some advice?

greatly appreciated,
Bronwyn

Two (2).Things
You need Willpower & Wont power
Wont eat Junk food
Wont drink soda’s
and Wont eat Ice Cream
Will Exercise everyday
Cycling, Swimming and Brisk Walking
Sound like hard work?
2 coin a phrase ‘just do it!’

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