help me make a plan for weight loss

[TVbuster32]

Hi everyone, I am new to these forums and I love the community around here just by reading other posts. Anyway, I would like some help losing around 10 pounds (that is a guess) I would like to get my six pack showing. I have done A LOT of ab exercises and well...if I move the flab on my stomach I can see my abs underneath so I am not too far away...Yes, I know there is no such thing as spot reducing. I am 5'9", I weigh around 137lbs and I am 16 years old. Yes, it sounds skinny but with the body type that I have it is not. For breakfast I have a protein shake. For lunch I will have a peanut butter and jelly sandwich on white bread, a bag of chips, a small gatorade, some fruit snacks, and two oreos. I have a snack usually an apple. I have been drinking a lot more water than I used to. For dinner I usually have pizza, pasta basically anything except meat. I do not eat a lot of meat, rarely any. I will eat turkey, a hot dog, and chicken about once every month..
I have been going to the gym 4 days a week and doing some lower body, but mostly upper body. I get my lower body work in when I ride my bike. I have been trying to run lately too. I would like to lose the weight by May-early June.

Thanks for all the help in advace!
-TVbuster32

[TVbuster32]

I forgot to add that I would like to gain as much muscle as possible along with losing fat.

Post away!

[Jean-Paul]

Welcome TV Buster. Glad to have you as a part of our little community.

At first glance I would say that you are definitely not getting enough protien, and you are eating way too many of the wrong kind of carb. As you may have guessed by reading some of the other threads, we are not exactly in total agreement about ketogenic diets (high protien diets), but one thing that we can all agree on is the foods high in refined sugar or high fructose corn syrup, or processed foods with lots of preservatives are generally bad for you. Replace those foods with fresh veggies or fruits. The peanut butter is not bad as long as it is the natural kind. Read the ingrediants. If it has partially hydrogenated vegetable oil then you need to avoid it like the plague.

You should eat more meat, but make it a leaner source of meat like cold water fish, lean cuts of beef (little or no marbling), and chicken breasts.

I will add more to this after we find out a little more about you. For training advice so that you can pack on some mass while you start eating healthy I recommend posting in the training forum. There is a lot of helpful information from a whole lot of ridiculously smart people in there.

See you around on the forums! [img]smile.gif[/img]

[Bill Hartman]

TV,

Your diet produces very high insulin levels all day long which will predispose you to storing fat on your belly.

Eat only things that used to walk and grew out of the ground. Drink water. If it comes in a bag, a box, or a bottle (except the water of course), you probably shouldn't be eating it. If you have to order it from someone else, don't eat it. Simple.

Your bike riding is insufficient training for your lower body if you are trying to gain muscle. Learn to squat.

Seek consistency and structure to your day. Eat a specific times (before school, lunch, after school, evening meal, before bed) not when you're hungry. Exercise at a specific time, not when you feel like it. Follow an organized training plan (there are many in the training forum) appropriate for your goals, training level, and experience.

Read about exercise for 15 minutes a day. Find a role model.

If you own a video game system, sell it. It makes you fat.

Don't worry about losing weight. If you follow the above, you'll get where you want to go.

Bill

[TVbuster32]

Thanks to the both of you. I will start to eat a more natural diet and in turn that should help me to slim down?
breakfast: protein drink
a snack at break in school: an apple and water lunch: natural peanut butter & jelly sandwich on whole grain bread or a wrap with some good pita bread and only turkey. Is gatorade okay for a drink? I will also have some carrots, and some sort of fruit.
After school: banana with water
dinner: I will try to eat something healthy...it will vary (also with water).
And before bed maybe some fruit or vegetable with water.

As for the weight lifting plan I will see the section for that. Just to give you some background info: I have been lifting for a good year and a half and I do go to the gym every: Monday, Wednesday, Thursday, and Saturday and do weight lifting exercising different muscles. The days in between I do some sort of aerobics: cycling or running.

Thanks for the help and please let me know how the eating plan sounds. Also if you need anymore info please ask.

-TVbuster32

[mitsuman47]

Welcome!

For breakfast you need to eat more. Try some oatmeal with protein mixed in, or an omelet with some whole wheat toast. Lowfat milk with both.

Lose the jelly on the sandwich. I know, a PB sandwich is a little on the dry side, but you get used to it.

You could add some lettuce and low-fat cheese to that pita.MMMMMMM

No gatorade unless it's post workout. It's sugar, which will spike your insulin.

Get some protein with every meal.