Sport Hey again

Sport Fitness
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Silverwing

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doubt anyone remembers me but i went to this forum when i went on my diet. It was successful and i lost about 22 pounds! somehow during the diet i lost the motivation that made me go on the diet to start with, and since i checked my weight again i gained back the weight plus about 3 pounds. so i decided to go back on my diet. I'm 5'8" and around 225 pounds. I joined my high school's track them hoping to lose some weight there but i dont feel i lost much since the sport is sprinting (thus anaerobic exercise). The most i gained from my exercise was gaining muscle around my legs areas. I can barely jog a lap! I need to get back on my diet because my goal is to lose weight and be fit before my high school year ends. I started this pledge on my freshman year and its already my junior year. Can someone provide me the info such as the amount of calories i should eat, carbs, proteins, and so on? Much thanks.
 
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Google Harris Benedict Equation for your caloric needs (remember to get your answer, then multiply that by your activity level) From there, you create a healthy defecit by subtracting either 20% or 500kcals. That will give you a decent starting point for caloric intake.

Try to eat roughly every 3 hours or so, which is hard if your in school. There might be some students around here that you can ask on how to work around school hours.

Also, don't be on a diet. Change the way you eat in general.

Read the stickies at the top of the forums, they have some good info on how to get started.
 
what that means
 
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