I need help

S

summertime1

New member
Hey everyone,
I am new to the sight and i need to lose some weight. I am about 185 and am 16 years old. I just want to know what everyone has to say to help me lose 30 pounds by June. first off, is that a reachable goal?? I have other goals but first can someone answer that one for me??

thanks

-Summertime
 
well, i'll tell you my other goals as well, i have unwanted fat (love handles, chest, arms, and legs) and i would like to get a nice body for the summer. I would like to drop 30 pounds like i said before, and would like to gain 15 of them back (MUSCLE). Please this would be the best summer ever for me if i could achieve these goals. SO please help me. I do not want to be self concious about my body with (during school, and stuff) and without (swimming) clothes on. Please I need to do this so i can go swimming and just plain go chill with all of my friends. Are these goals possible by June 1st??? And how can i complete these goals and get the results i've always wanted. I'm willing to try anything except pills. Thanks again


-summertime
 
30 lbs in a month and a half at your current weight would be a tough goal to reach... but just remember that the number on the scale is just a number - no one has to know what it is but you.

if you have a healthy diet and regularly exercise by june 1, you might not neccessarily be at that magical goal weight but be well on your way to being satisfied with what you see in the mirrir.

What does your current eating plan look like and what's your exercise plan?
 
Well thats what i would like help on
I plan to start running 4-6 miles everyday, and i am going to start lifting everyday. As for eating, i just eat out of boredom and i'm pretty sure this is how i got to be a little overweight. So if you have any suggestions on a good meal plan and exercise plan, please let me know.



-summertime
 
are you currently keeping track of calories? in my opinion, it's difficult to cut b ack unless you know exactly what you're taking in to begin with.. you might want to try recording your calories on a site like .

One of the experts will probably weigh in on this but i didn't think it was a good idea to lift every day - at least not concentrate on the same body part - your body (from what i remember) needs time to rest and recover.
 
A good diet, IMO, is a balanced one that works for you that contains adequate protein and good fats. You should set a caloric goal of a little below maintenance, which is approximately 15 calories per pound of bodyweight.

I just posted about how to create a diet in another thread today, if you want to search for my most recent posts..... I think it was in Raz's diary.

Also, stop lifting weights every day. You body needs breaks.

If you goals is weight loss, the only thing lifting is doing for you is warding off muscle breakdown. To accomplish this, you don't need much. Maybe 2-3 total body sessions per week using relatively heavy weights.

Remember, diet is the key to weight loss, exercise comes in distant second place when compared to your nutrition.
 
Thanks Steve,

but i also want to gain muscle back from fat loss,
My main goal is to lose fat, and gain muscle
I just don't want to drop my body weight. I could care less what that is right now, except i know if i get it down to 160ish then a bunch of fat will be off me.
 
I understand you want to gain muscle and lose fat. Who doesn't? Haha, and if it were possible, it would be great.

However, you need to focus on one goal at a time. Adding muscle is a very expensive process, energetically speaking. Meaning, you need a truckload of excess calories in order to generate hypertrophy (muscle growth).

You should see how that conflicts with the goal of losing weight too.

In order to lose weight you need to be in an energy deficit.

Follow me?
 
yeah, so i should work to my goal of losing weight, and when i'm where i would like to be, i could start lifting again?

what if i lift when im on a diet will that help me gain muscle or will it just be pointless cause im not hurting/helping myself??????
 
Oh no, you misunderstood me. I believe that lifting weights is a critical component of ANY weight loss program. It aids in muscle maintenance and also adds a much larger caloric burn than most are familiar with.

When you create an energy deficit, your body makes up for this lack of energy by breaking down existing tissue and using it for energy. This tissue is going to be in the form of fat AND muscle.

By adding resistance training to your weight loss regiment, you are aiding in keeping the tissue loss to the fat side of the equation, opposed to the muscle side. This becomes especially true, the nearer you get to your natural weight.

Of course this must be coupled with proper nutrition. It's not just a matter of eating less.... it's more a matter of eating less but maintaining an intake of the right things.
 
what are "the right things"??

Steve, i hope i'm not sounding like an ass, cause i really do appreciate the help. I'm just new to all this weight loss, and weight lifting, so all the help is greatly appreciated.

Also, what do you think my chances are of losing 30 pounds of fat by June 1st?
Realistc or not?
 
Sorry, but I am just going to copy and paste a post I have made in the past with regards to how to set up a good, balanced diet. I answer the question a lot around here, hence the copy and paste:

Before I get into specifics with someone, I like to make sure they have their calories figured out first. That is the driving factor behind all of your goals. For general purposes, maintenance caloric intake is 15 calories per pound of body weight. From this, I like to start with a deficit of roughly 15%.

I think any diet for the average person, leaving out goal dependencies, should worry about calories first and foremost, then protein requirements, then EFAs. Once they are accounted for, it is fair game to toy around with the remaining macronutrients required to fulfill your energy requirements.

For instance, if I need 3000 calories to maintain, I might drop my caloric intake by 15% from this number, which would leave me at 2550. That is the number I will shoot for.

I like to have 1 - 1.5 gm of protein for each pound that I weigh. Right now that would be 195. There are 4 calories in each gram of protein, which equals out to be 975 calories (using 1.25 grams/lb). If you are not weight training, these requirements would be lower. If you are dieting with a caloric deficit, protein requirements actually increase. So of the 2550 calories I am shooting for, after protein intake is accounted for, I am left with 1575 calories to work with.

Then I worry about my fats. I like to have somewhere in the neighborhood of 50-100 grams as a minimum. Of this, I keep it to the healthy side of things with monounsaturateds (olive oil), certain polyunsaturateds (omega-6/9s, stuff like flax oil, borage oil, etc), and a source of omega-3s (fish oil caps, or a serving of omega-3 rich fish like salmon). Let's say from this, I take in 100 grams of fat. There are 9 calories per gram of fat, giving us with 900 calories here. Now, after protein and fat is accounted for, we are left with 675 calories to work with.

Remember, I am shooting for 2550! This is where I add my carbs and I toy around with the other macronutrients too. As an average, I would say 200 grams of carbs is a good number for an active individual. I have gone much higher myself. At any rate, once you calculate your proteins and fats, you fill the deficit needed to reach your caloric goal with a mixture of the 3. I tend to keep protein pretty stable at 1 - 1.5g per lb.

It tends to be very personal and goal dependent from this point forward. If you were going to be doing a lot of frequent cycling, I would load up on carbs, especially close to your workouts/cycles. Active people can benefit from carbs, although there is no such thing as an essential carbohydrate, there are only essential amino acids and essential fats.

Follow that?

Also, your goal to lose that much weight my June 1st is surely doable, but it would be very difficult. Plus, without proper supervision, it would probably negate your metabolism and health. Not that you would cause any long term damage to yourself, but you could wind up fatter than when you started in the long run.

Crash dieting works almost never. To lose 30 lbs at your size, you would have to crash diet. If you weighed 250+ lbs, sure, losing 30 lbs would not be all that difficult. But you don't.
 
alright, i know what crash dieting is, and would never do it, becuse like you said you go back to the same way you were or even worse. Is a goal of mine to have a nice skinny, (no noticeable belly fat, arm fat, chest fat, and leg fat) possible by June 1st????


a nice six pack if i work on my abs everyday??
 
The rate of fat loss and where the fat comes from is very individual to your personal genetic make up. So I really can't answer that question.

I can tell you that doing crunches every day is going to do nothing for your abdominal fat.

Rather than worrying what the end product is going to be so much, I would focus more on taking the right steps today, and every other day, and see where you end up. KWIM?
 
i have another question, at school if i eat a salad with chick peas, carrots crutos, and a little bit of fat free Italian dressing, would this help me in my goals??
Like if i eat a 220 calorie breakfast bar every morning, with a glass of orange juice, (lunch) the salad i just explained, and Dinner (Grilled Chicken breast, or something along those lines) when should isee some results, and will this help me lose fat for the summer. I'm a guy that is very self-conscious about my body, and told myself in october i would start dieting to look good for summer 07', but i lasted a day and i kept on telling myself that if i have this piece of cake, or some cookies, i'll start dieting and working out tomorrow. I'm pretty pis*** at myself for delaying it until now. But now i am focused and ready to go. No more junk food, or extra food that i don't ned, i'm going to eat my food slower than i usually do, because i heard that fills ya up faster? Im pumped for this summer and its gonna be a great one if i don't feel ashamed to go somewhere and take my shirt, but its going to be the worst one ever if i don't reach my goals. Its weird, in t-shirts and shorts i look normal, i actually look like im a built(muscular) kind-od kid. But i ahte changing in locker rooms, and places like that because i am very very self conscious about my upper boy. I know that i'm spilling my guts out here, but i really need to turn my body around. Anybody including Steve have any diets that worked for them. Anybody ever about 190 and lost 20-30 pounds in 2 1/2 months???

please im thanking you for the help so far, but i need more help than just saying finding a diet that works for me, because i've tried that before and it desnt work, if someone would give me a diet that worked for them, please ell me it!!!!


thanks alot


-Summertime
 
Calories in vs. calories out didn't work for you?

I hate to tell you, but that is impossible. It is something called thermodynamics. Can't defy it.

If you are in an energy deficit, you will lose weight.
 
There is no magic diet out there that is specially designed for people in your position with the amount of weight you want to lose. The only thing you can do is decrease your calorie intake (reasonably) and increase your exercise (reasonably). Also, are you thinking about what happens after the summer? Are you planning on eating salad for lunch and chicken breast for dinner for the rest of your life? When I came on this forum I had very unrealistic goals of what I wanted to be before the end of the summer because I am going to Europe for three months starting in September. I prayed someone could give me a foolproof way to accomplish my goal, but no one could. Your body is going to lose weight at the rate it wants to lose it. I had one week where I lost 9lbs and another where I lost 1 1/2. You just have to be consistent with your diet and exercise and let the fat melt away at its own pace. If someone does tell you a "magic" weight loss plan to help you lose it more quickly, it probably isnt sustainable for the rest of your life and when the summer ends and you go off it, you will gain back more than you lost because you wont know how to eat healthily to maintain your weight. Having said all that, June 1st is 2 1/2 months away, so I would think it is possible for you to get at least close to your goal if you average about 10lbs a month loss. However, you may have unrealistic goals of what you will look like when you lose the weight. Muscle building seems at least to me to be harder than losing weight, so just because the fat comes off doesnt mean there is going to be a 6 pack underneath it. But even if you dont have the muscles you crave at the beginning of the summer, just keep working on them throughout the summer and your body will continue to improve. I am not a professional like Steve, but I hope I helped some, although I may have only reiterated what Steve already said.
 
no Steve i said it wrong. I have heard of people liking their diets and finding ones that are "fun". I haven't and i meant wheneevr i start a diet, it's "boring" and i quit it. It sounds stupid but i cant help it. But now im gonna try everything again because of my goals that i am sticking too.
 
I know i am not going to have a six pack when the fat melts away, but if i do crunches while the fats still there, will the abs build up and show after the fat melts away????
 
You must log in or register to reply here.
Back
Top