Weight-Loss Diet advice?

Weight-Loss
B

brewbean

0
I'm 16 years old, 5'1 and 115 pounds. My plan is to lose 10-15 pounds as well as to get fit both my upper and lower body. I started out with 3 meals but now I'm eating 3 meals with 2 snacks. Here's how I usually eat now:


Breakfast: Oatmeal
Mid-morning snack: egg white or a fruit
Lunch: sandwhich (wheat bread with turkey, ham, chicken, or fish and vegetables)
Mid-afternoon snack: fruit
Dinner: chicken with wheat bread or a salad with chicken

I try to exercise 6 times a week but would like to get into weight training as well.

Any help and comments would be much appreciated. Thanks.
 
Pat, seems like you've got a pretty nutritious plan there. The only thing I might change is substituting whole grain for whole wheat bread. Whole grain is much, much better for you, because of the fiber, which is not present in whole wheat and multigrain bread.

And getting into weight training is super important!
 
patT said:
I'm 16 years old, 5'1 and 115 pounds. My plan is to lose 10-15 pounds as well as to get fit both my upper and lower body. I started out with 3 meals but now I'm eating 3 meals with 2 snacks. Here's how I usually eat now:


Breakfast: Oatmeal
Mid-morning snack: egg white or a fruit
Lunch: sandwhich (wheat bread with turkey, ham, chicken, or fish and vegetables)
Mid-afternoon snack: fruit
Dinner: chicken with wheat bread or a salad with chicken

I try to exercise 6 times a week but would like to get into weight training as well.

Any help and comments would be much appreciated. Thanks.
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Looks pretty good to me. Don't forget to drink plenty of water - for your bodyweight you should probably be shooting for around 2 liters a day (about 4 16 oz water bottles).

Weight training is an excellent idea. Not only will it burn more calories and is excellent for general health/fitness, but by building muscle you'll expend extra calories at rest to maintain those muscles, too.
 
Do I still need to add more protein to all my meals including my snacks. I drink 8 glasses of water a day. Should I drink more?

Any advice on which weight training exercises I should do given my goal (upper and lower body)? I have 3 pound and 5 pound dumbells (I'd prefer to weight train at home if possible). Also, I don't want to buff up. I'd mainly like to tone my body and get fit.

Thanks.
 
patT said:
Do I still need to add more protein to all my meals including my snacks. I drink 8 glasses of water a day. Should I drink more?

Any advice on which weight training exercises I should do given my goal (upper and lower body)? I have 3 pound and 5 pound dumbells (I'd prefer to weight train at home if possible). Also, I don't want to buff up. I'd mainly like to tone my body and get fit.

Thanks.
Click to expand...

No, you do not have to drink more water, unless you are thirsty. Please Google "8 glasses of water a day myth" and read about all the BS that has surrounded the consumption of water. I'm not saying you DON'T have to have water; but I am saying don't get a complex over it.

Please read through Steve's journal, "A Journey, not a Destination" about "toning" and working with those pink dumbbells. These will do you no good at all. I don't want to repeat everything in that journal, and you can skim through it in an hour or so. There's lot of adulation from Steve's fans, but in between that, there's some of the best advice on fitness and nutrition and weight training that I have received in my life -- and that's saying something, because I'm just about the oldest guy on this board.
 
Thanks, I'll definitely look into that. Do I really have to add more protein to my diet though? Since I'm looking for lose weight and tone, I read that I just might have to add more protein. I'm a little confused with this. I'm fine with my meal plan (stated above) and was wondering if I still need change it (aside from changing whole wheat to whole grain :))?
 
As far as protein goes, you should probably be getting around 1g per pound of bodyweight. So around 115 somewhere. Just be sure you drink enough water so your kidney can process it all!
 
I appreciate the advice. I heard that too much protein harms the liver but I will keep track.
 
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