Generic Newbie approvement thread

SoClose1

SoClose1

New member
So hi guys, long time lurker first time poster. =]

Want to thank everybody upfront(especially Steve) for the info I learned of this site so yeah thanks.

Now down to business.

I've been serious about my weightloss for about six months. Before Christmas I was 210-215. Not terrible but by no means good.

I'm 16, 6.1 feet tall and (not trying to make excuses) a big enough lad(or a tank as my friends say). i'm sure that when my weightloss is complete I will still have a bigger frame than my thin friends.

My weight is stored in the lower half of my body(legs, handles, bum) so I want to even things out so I don't look like a pear =P

Of course I'm not as bad as I was. After roughly 6 months of a little bit of dieting and lots of excercise, I am down now to 189.

I have 15 pounds to go untill my bmi is exactly 23 so I'm looking for advice, tips and modivation. In a perfect world I would like to do this before September for school but alas the world isn't perfect. For this last stone I'm going all out. Moreso than the past few months.

Here's my diet

Breakfast: Kellogs cornflakes and milk

Lunch: Uncle Ben's brown rice

Treat: Apple =P

Dinner: Depends on they day. Usually roast or grilled chicken and more brown rice. On the one cheat day about 2 slices of pizza do me.

Drink milk and water and if wanting a taste in my mouth a diet sprite or 7up

All in all about 2000 calories. I plan to count them vigorously now on.

And new routine: *takes deep breath*

5 days a week. Cycle for about 25 minutes to and from the gym. nearly an hour cycling already.

Day one-

Jog-10 mins on threadmill

Crosstrainer-8 minutes(interval). 30 seconds normal speed then 30 seconds all out and so on. Mid intensity

Excercise bike-10 mins(interval again) 1 min normal speed then another all out and so on. above average intensity.

weights done in increasing sets of 10, 12, 15 and 20 reps as the weight decreases.

shoulder press
Lateral press
Lat pulldown
Seated row
Bicep curl and hammer curl

situps that night.

Day 2:

Bike 10 minutes at mid intensity and at above average speed

Treadmill-12 minutes on HIIT. 8.4 one minute and then 14.6 and so on.

Crosstrainer-10 minutes on interval. 20 seconds average speed, 20 seconds all out and so on.

Flat flies
Tricep pushdown
Leg curl
Calf raises
Ab curl
Elevated ab curl

*Phew*

So that's really it. Please comment if you have any tips or problems to point out. Being a newbie still I know I have alot to learn.

Also I have a question. i know the bmi system is flawed and since I have a slightly bigger frame then most sixteen year olds does that mean I should compare myself to my slightly smaller framed friends?

Thanks everyone =]
 
Breakfast: Kellogs cornflakes and milk
Lunch: Uncle Ben's brown rice
Treat: Apple =P
Dinner: Depends on they day. Usually roast or grilled chicken and more brown rice. On the one cheat day about 2 slices of pizza do me.
Click to expand...
YOWCH! :)

That's .. um ... terrible. :D (And not meant in a mean way - just factually.) And you're getting 2000 calories out of that?

When it comes to losing weight, and more importantly building that "fit" looking body, diet is of PARAMOUNT importance. No amount of exercise in the world will firm up a flabby body that isn't getting proper nutrition.

Ideally if you're wanting to change your body composition you should be aiming for somewhere around a 40/30/30 split in your macro nutrients. That means 40% of your calories should be coming from carbs, 30% from protein, and 30% from healthy fats (olive oil, avocado, nuts and seeds, things like that). There are variations in that ratio, but in general 40/30/30 is a good starting point.

It appears that you're eating NO veggies at all and the only fruit you get is the single apple. There's very little protein during the day and I see practically no fats at all - and healthy fats are NECESSARY to help process other nutrients. And to get 2000 calories out of that, you must be eating quite a large quantity of everything.

Ditch the cornflakes for breakfast. Why? Look at the label and you'll see that the 2nd and 4th ingredients are sugar and high fructose cornsyrup. That means that most of the calories you're getting from that meal are sugary/carby calories. If you must have a carby breakfast, at least have complex carbs - whole grains, oats, something like that. Add in some protein in the form of eggs or cheese or yogurt, and throw in some fruit. I can't think of a single packaged cereal that I consider to be a good breakfast, to be honest.

Lunch - brown rice is fine, but it shouldn't be all you eat. What about some protein? What about VEGGIES? Mix your brown rice with some chopped grilled chicken or some shrimp or something. Add in some mixed veggies.

Dinner ... again ... where are the veggies? A big salad with lots of different colors in it. Or oven roasted veggies. Or even just a bag of steamed veggies.

I'll let others comment on your exercise since there are folks here who are a lot more qualified than I am to give pointers there. :) But I think your eating definitely needs work if you want to see results!
 
Precisely why I joined this forum. I pictured in my head that my diet passed for ok but you're post seemed to have slapped me in the face. In a good way of course =P

So by what you're telling me I'm not eating enough calories? That's a bit of a relief if it's true knowing I can build on it.

Thanks for the warning about cornflakes. I'll be more weary.

Yeah veggies.....yeah =P. I have no excuse I simply don't take well to them but I am willing to try them. I rarely eat peas with dinner so I can stock that up. i was a big fan of potatoes(Irish cliche huh) but I heard they were a disaster to a dieter. What is your opinion on them.

Interestingly enough I tried brocholi(spelling?) soup a few days ago and loved it!.

And that 2000 calories was an estimate(obviously a terrible one =P) I've learned my lesson there and I must say my portion sizes are quite average so better counting is in order.

Thanks a bunch!
 
I am not a potato hater. I think potatoes are great .. in their place of course. The big problem with potatoes is mostly how we eat them. At least here in the States they tend to be fried or smothered in cheese and butter or something like that. But a medium boiled or roasted jacket potato is pretty healthy - it's got a lot of vitamins and minerals and is very high in potassium.

Honestly my mantra is moderation. I eat just about everything in moderation - including sweets now and then.

I would suggest that you sign up for one of the meal tracking websites - something like dailyplate.com or fitday.com or one of those. The registration is free and you can enter your food into the computer and see how many calories you're eating and how much of that is carbs/protein/fat.

I personally use the daily plate because the database is huge and they independently verify the nutritional information, but really any of them will help give you the info you need.

I love broccoli myself - especially roasted in the oven until it gets jsut a little crispy on the ends. You might also try cauliflower - roasted or steamed. I also like to bake it or boil it until it's completely tender and then mash it with some parmesan cheese, then sprinkle with salt and pepper. It makes a great side dish that way.

As far as packaged foods, I prefer to avoid them for the most part - but not entirely. One thing I do is read the ingredients list carefully. If sugar or some form of sugar (corn syrup, high fructose corn syrup, etc.) is in the top 5 or 6 ingredients, I avoid it. A lot of packaged foods and especially diet foods have sugar added for flavor - even in things that don't need it or you wouldn't expect to have it.

Hope that helps some! :)
 
You have done more than helped you have saved my diet haha. Thanks so much :)
 
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