Exercise/Food Programs

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dj0619

New member
Hi. I am an 18 year old male. 5'8, 250 pounds. I want to be down to 180 in a year. I was looking for exercise tips that can help me lose about 2-3 pounds per week.

Also what foods should I be eating? I am high school senior and plan on eating salads every day for lunch. But what about breakfast, dinner, and snacks?

I really need help. I have been fat all my life, and really want to get these numbers moving. I have been drinking nothing but water, and eating more fruits and vegetables over the past couple weeks, but it doesn't feel like enough.

Thanks.
 
Well, you certainly want to focus on foods that are high in protien and fiber for starters. For breakfast you could have 2 eggs a piece of whole grain toast and a piece of fruit. Oatmeals a good breakfast or cerial high in fiber and low in sugars.

I assume your making salads at school??? Make sure to avoid creamy dressings as those tend to be higher in fat. Also, avoid cheeses or ham. Eggs are good they pack some protien.

Dinner can be fish or chicken. Steak is high in protein, just make sure its a lean cut. Dinners a good time to pack in those veggies. Potatoes are good b/c they contain potassium.

Snacks, can be fruits, sugar free jello...an occasional 100 calorie pack or something of that nature?

What do you do in the way of exercise?
 
I run, push ups, sit ups, jump rope, walk for an hour, jumping jacks, and squats. Not all at the same time of course. I don't have any access to weights so was hoping I could lose weight off strictly cardio exercises. What would you recommend as the most effective types of exercises for weight loss?
 
I dotn' know that theres any one kind of exercise thats better than another. Just make sure you get that heart pumping for a minimum of a half an hour a day!
 
At 18 you are still growing into your body and your metabolism should be ready to rock! I would just clean things up first. Eat less, move more! Try a few weeks of just cutting out sugar, sodas, processed foods etc.

Try to eat plenty of protein and whole fruits and vegetables. Do that a couple weeks and I bet it will start dropping. If not then get a calorie tracker like fitday.com or livestrong.com and start tracking. See what your daily intake is then start cutting until you lose some weight.

Also while diet will be the biggest factor you need to get moving and lifting heavy shit! Do the Couch To 5k running plan and start a resistance training regiment.

You said you had no weights. A gym is ideal. Is it completely out of the question? If so then you can get started on some bodyweight exercises.
 
dj0619 said:
A gym isn't an option at the moment. What are bodyweight exercises?
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Resistance is resistance. Ideally you wanna lift heavy shit (weights). But apparently your situation isnt ideal (no weights).

Good news! You are heavy shit! Lift yourself!

Start out with bodyweight squats, push ups, sit ups. Doubt you can manage a pull up but maybe work on static holds, negatives and progress.

Unfortunately you will not be heavy shit long, and you will get stronger so sooner or later you will meet in the middle.

You can always throw on a backpack and put heavy shit in it. Then proceed to do the same exercises.
 
dj0619 said:
Hi. I am an 18 year old male. 5'8, 250 pounds. I want to be down to 180 in a year. I was looking for exercise tips that can help me lose about 2-3 pounds per week.

Also what foods should I be eating? I am high school senior and plan on eating salads every day for lunch. But what about breakfast, dinner, and snacks?

I really need help. I have been fat all my life, and really want to get these numbers moving. I have been drinking nothing but water, and eating more fruits and vegetables over the past couple weeks, but it doesn't feel like enough.

Thanks.
Click to expand...

Be glad you're an 18 year old male, fat will melt right off you :)


Aim for eating a lot of lean protein like skinless chicken or turkey breast, fish and other seafood, egg whites, greek yogourt and so on.

Don't eat steaks and pork for your meat, there is too much fat in them and you'll easy go over on calories.

Try to eat protein with every meal/snack because it will help you be less hungry. Also eating protein will help you build/avoid losing muscle.


If you're able to swim, it would be a great exercise because of the low injury potential. Otherwise start walking and work up to running, but be careful because it is possible to injure your knees/feet at your weight so don't push past pain and if you do feel pain give yourself rest.

Since you're 18 you're not likely to be in that much danger of injury.

See if you can buy some free weights, if not do things like push ups, sit ups, squats, lunges, dips, pull ups etc.
 
I think weight loss and fitness always boil down to 2 things: 1) Metabolism and 2) Nutrition.

Metabolism: You worked to expend the excess calories so that they do not turn into fats. To do that, either you create a calories deficit or you increase your calories usage.

For those who prefer to exercise, you should focus on weight training and high intensity interval training like wind sprinting. Forget about cardio.

Nutrition: First thing is to get the habit of reading labels. If you see anything that says high fructose corn syrup, trans fat, hydrogenated or partial hydrogenated oil, put it back.

Next understand that you need to eat a balance meal, and not follow a fad diet. One that contains carbohydrates, protein and fat.

Opt for unprocessed carbs and when possible, it's better to take fruits (not fruit juice) and vegetables. Technically speaking, fruit and vegetables are less calories dense. Good for losing weight.

Get your plant protein from beans, legumes, and nuts, while animal protein, eat free-range and/or organic meats.

Get this straight, we need fat. And the right kind of fats would make you fat. What we need is natural fats from fishes like salmon and tout or fruits like avocado.

When you need oil, use coconut oils and pure virgin olive oils.

By the way, for the ladies and gentlemen out there, avoid soy based products and beer.

Guys, soy and beer (contains estrogenic compounds) cause fats to accumulate on your chest. So unless you are interest to grow boobs continue eating.

Ladies, one of the reasons why your stubborn belly fat never go away could be due to your high intake of soy based product and beer.
 
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