In desperate need of advice

B

BobRose

New member
This is only my second post, and I really hope it isn't my last. Alright guys, I've been reading your website for a long while now, and I decided to sign up yesterday. I saw how many success stories there were and I imagined one of them being mine.

My story

I'm from Canada, and ever since the age of 7, I've had weight issues (I wasn't a chubby baby). I'm 15 years old now, and I can't live with this any more. I currently weigh 215 pounds, and I'm 5"6. I REALLY need some help, and I'd appreciate so much if you could show me a helpful technique or diet. I have one major problem : I can count my calories over and over but I find it sooo annoying... I know it might be a lame excuse, but what I'm really after is a diet plan for maybe, 20-30 days(different recipes)? Getting the food and cooking isn't the issue, all I need is a good plan or a nice, helpful walkthrough. I'm coming to the point where I'm depressed about my weight all the time. The reason I'm so concerned about it is...well... I have tons of friends at school, I'm quite "popular". What I really want is a healthy body. The thing is, my chest and back are bleach white(too shy to tan), my "manboobs" are a huge thing and I wish I could just wake up one day and they wouldn't be there. I could whine about it all day, but all I'm asking for is a little help. I'd appreciate it so so much.

Regards, Bob.

Goal : 50 pounds to lose by June 20th, 2009.

Current weight : 200 lbs

Current height : 5"5

Goal weight : 150 or less
 
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Getting your nutrition under control is your first step...

Talk to your mother/father/nanny/guardian - whomever does the meal planning in your house and have them read with you the stickied threads in the nutrition forum... t aht's your f irst step..
 
maleficent said:
Getting your nutrition under control is your first step...

Talk to your mother/father/nanny/guardian - whomever does the meal planning in your house and have them read with you the stickied threads in the nutrition forum... t aht's your f irst step..
Click to expand...

Alright, thank you. Any advice is appreciated, I'm going to the nutrition forum now.
Thanks, Bob,
 
Hey Bob,

This is my first post to this forum and I really hope I can help you out with your fitness goals. I just wanted to mention two things. I saw that you were already on your way to the nutrition forum with is a great start. Here is a checklist of everything you will need to do to start a program. It might be overwhelming to take it one thing at a time until it is a routine. You will need to incorporate the follow five components:
1. Nutrition Plan
2. Fat Burning Strength Workout
3. Cardio Routine
4. Flexibility plan
5. Rest and Recovery.
If you can get all this down you will do great. I figured you would have questions about all of these so when you get to them you can post it. The other point I wanted to mention is set up behavior goals instead of outcome goals. You said you wanted to lose 50lbs in 6 months. This is not impossible but it will be very difficult. Instead commit to doing cardio 3 days a work or not missing a strength workout. These are the things you can control not how much weight you will lose.

Good Luck
 
SDPT said:
Hey Bob,

This is my first post to this forum and I really hope I can help you out with your fitness goals. I just wanted to mention two things. I saw that you were already on your way to the nutrition forum with is a great start. Here is a checklist of everything you will need to do to start a program. It might be overwhelming to take it one thing at a time until it is a routine. You will need to incorporate the follow five components:
1. Nutrition Plan
2. Fat Burning Strength Workout
3. Cardio Routine
4. Flexibility plan
5. Rest and Recovery.
If you can get all this down you will do great. I figured you would have questions about all of these so when you get to them you can post it. The other point I wanted to mention is set up behavior goals instead of outcome goals. You said you wanted to lose 50lbs in 6 months. This is not impossible but it will be very difficult. Instead commit to doing cardio 3 days a work or not missing a strength workout. These are the things you can control not how much weight you will lose.

Good Luck
Click to expand...

Wow! Thank you so much! That's a great point, behavior instead of end product. My parents recently bought an elliptical machine(without consulting me) which I found sort of pointless, considering I could just walk or ride my bike much more often. However, the first time I got on, I jogged for about 10 minutes and it felt really good. I'm glad that I've finally found an exercise I can commit myself to. I've come up with this workout plan, and I just wanted to run it by you guys first, since you clearly know your stuff.

Day 1: 20 minutes on the elliptical

Day 2 : 15 minutes on the elliptical, 21 reps, and 15 sit ups right after.

Day 3: 20 minutes on the elliptical

Day 4: 15 minutes on the elliptical, 21 reps, and 15 sit ups right after.

etc., or at least until I get more fit and either increase the difficulty or weight of the equipment. I'd really like to know your input on this, and whether I should do more, or less considering where I am right know.

I do still have one question: I know the elliptical machine is a good cardio workout, but what exactly did you mean by "Fat Burning Strength Workout". Is that just muscle exercises like the reps and sit-ups I have planned? Or are they something else... I'd like to hear what you have to say.

Again, thank you a LOT for this post. I understand my goals more at this point.
 
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I'm sorry, but I forgot to mention a HUGE part of my goal. It would be amazing to lose 50 pounds by June(what I'm aiming for) but if I miss my target, I wouldn't be mad because I only NEED to lose the 50 pounds in 2 years or less. I would like to lose 50 pounds as soon as possible but I wouldn't like it to interfere with school or friends. Sorry for not having mentioned this earlier, but I still appreciate the earlier posts a lot.
 
It is hard to give you a lot of recommendations not knowing your specific condition but here are some pointers with your program. It looks like you are willing to commit to 4 days a week for about 20-30 minutes. Going off of this I would make a few changes.
Day 1&3 -20 minutes is a good start. If it feels too easy you can bump it up. I wouldn't do more than 30 though. Once you get to that point start increasing the intensity or running sprints on there.
Day 2&4 5-10 min warm up then a strength workout.

By a Fat Burning Workout I mean one that will increase your metabolism as high as possible and burn the most calories. This is where it can get tricky. I'm not sure what you mean by 21 reps. Some general guidelines are stick to total body workouts where you exercise all the major muscle groups each time your workout. Use compound movements whenever possible, meaing the movement involves two joints instead of one. (push ups are more beneficial than a chest fly). The goal of this workout is to strengthen the muslces and keep your heart rate elevated the entire time. Here is a body weight routine as an example:
Warm up
Circuit 3 sets of 10 reps
Push ups
Squats
Floor Cobras
Lunges
Plank ups
Metabolic Training Perform each exercise for 20s then rest 20s 2 times through
Jumping Jacks
Mountain Climbers
Squat Jumps
Plank Hold

*Remember this is just an example. I do not know your situation completely and cannot say exactly what is right for you. This is just what I mean by a fat burning strength workout.

I hope I didn't confuse you more.
 
You must cover some basic issuess first regarding your nutrition, and do more and more things once u get used to ones already done.

For a beginning:

1. Stop drinking soda's.
2. Raise your meal count to 6-8 a day.
3. Raise your physical activity level.
4. Eat mostly protein rich food. (meat, low fat chesse...)
5. Start exercising.

Once you get used to that, go further. And even this will benefit your health and body much, and should produce some results.

And of course, when I say : Raise your meal count... I also mean - eat smaller meals. :) Good luck mate.
 
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Hi BobRose,

I know how it feels to be a fat teenager. This is my first post here and I hope I can be of help to you. I recommend that you start an all natural weight loss diet, exercise and supplements. This calls for strong self discipline and determination. Avoid diet pills and stimulant drugs as these will do your body more harm than good. I am currently enrolled in a weight loss program at Enlita.com. I'm glad I stumbled into that program because I lost around 12 pounds in 3 weeks.
 
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SDPT said:
It is hard to give you a lot of recommendations not knowing your specific condition but here are some pointers with your program. It looks like you are willing to commit to 4 days a week for about 20-30 minutes. Going off of this I would make a few changes.
Day 1&3 -20 minutes is a good start. If it feels too easy you can bump it up. I wouldn't do more than 30 though. Once you get to that point start increasing the intensity or running sprints on there.
Day 2&4 5-10 min warm up then a strength workout.

By a Fat Burning Workout I mean one that will increase your metabolism as high as possible and burn the most calories. This is where it can get tricky. I'm not sure what you mean by 21 reps. Some general guidelines are stick to total body workouts where you exercise all the major muscle groups each time your workout. Use compound movements whenever possible, meaing the movement involves two joints instead of one. (push ups are more beneficial than a chest fly). The goal of this workout is to strengthen the muslces and keep your heart rate elevated the entire time. Here is a body weight routine as an example:
Warm up
Circuit 3 sets of 10 reps
Push ups
Squats
Floor Cobras
Lunges
Plank ups
Metabolic Training Perform each exercise for 20s then rest 20s 2 times through
Jumping Jacks
Mountain Climbers
Squat Jumps
Plank Hold

*Remember this is just an example. I do not know your situation completely and cannot say exactly what is right for you. This is just what I mean by a fat burning strength workout.

I hope I didn't confuse you more.
Click to expand...

Thanks for clearing all that up. By the way, by reps I meant 3 sets of 7 reps (not much, but I don't want to jump ahead of myself). And thank you for the suggestions, I'll try this plan out and tell you how it goes.
 
blingblitz said:
Hi BobRose,

I know how it feels to be a fat teenager. This is my first post here and I hope I can be of help to you. I recommend that you start an all natural weight loss diet, exercise and supplements. This calls for strong self discipline and determination. Avoid diet pills and stimulant drugs as these will do your body more harm than good. I am currently enrolled in a weight loss program at Enlita.com. I'm glad I stumbled into that program because I lost around 12 pounds in 3 weeks.
Click to expand...

It feels great to see someone who went through what I'm going through right now. And 12 pounds in 3 weeks is amazing, so congrats on that. I'll check out that site. I've heard that as a teen(me or you) should not get too tricky with the body because it's still growing. Thanks for the recommendations.
 
CrashStar said:
You must cover some basic issuess first regarding your nutrition, and do more and more things once u get used to ones already done.

For a beginning:

1. Stop drinking soda's.
2. Raise your meal count to 6-8 a day.
3. Raise your physical activity level.
4. Eat mostly protein rich food. (meat, low fat chesse...)
5. Start exercising.

Once you get used to that, go further. And even this will benefit your health and body much, and should produce some results.

And of course, when I say : Raise your meal count... I also mean - eat smaller meals. :) Good luck mate.
Click to expand...

Why do you suggest he eat 6-8 meals a day?

What percentage of Bob's diet should be protein?
 
I_love_muscle said:
Why do you suggest he eat 6-8 meals a day?

What percentage of Bob's diet should be protein?
Click to expand...

That's a good point... Thank you. I was going to ask that question myself. :)
 
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