Is my diet and exercise plan healthy enough?

K

Kyleschmidt

New member
I'm 16 years old, 5'9, and weigh 153. Its mostly stored as fat. I'm trying to get down to about 135-140 and from there, I plan on keeping that diet up and start building muscle. So I expect to gain it back when working out, just stored as muscle rather than fat. I wanted to know if this diet is healthy enough for me at my age and if I'm missing any essential nutrients I need.

For breakfast, I drink 1 cup of orange juice, ate a peanut butter slim fast bar, and drink 2 bottles of water.

For lunch, I drank a milk chocolate slim fast, 2 bottles of water, an apple, and a bag of baked hot cheetos; I was pretty filled up by the end of lunch.

I'm jogging about 30 minutes twice a day (morning and evening), doing 20 sit ups before bed, and stretching in the mornings. And I'm not in any sports at school besides bowling.

And lastly, for dinner, I'm eating a 200-400 calorie Healthy Choice meals, one cup of strawberries, and 10 honey glazed pretzel twists from Kroger. And 4-6 cups of water.

Every once in a while I'll eat apple and cinnamon oatmeal for breakfast instead of the snack bar.

Is this diet and exercise plan okay to sustain if I'm wanting to get to my ideal weight by the end of March?
 
How many calories are in what you're eating? Because this looks like less than a thousand, which is not enough. Are you a vegetarian? As I see very little protein in your diet. You need to get some low fat meats into your diet or a vegetarian substitute like beans, tofu, or something similar.

This diet will absolutely cause you to lose weight, but can you stay on this forever? I would be starving at the end of the day if I ate just this.

Also, since it looks like you're doing your exercising at home, incorporate some pushups, dips, and squats into your sit-up routine before you go to bed to build muscle. Muscle burns calories faster than fat so you want to build it up to help with your weight loss. If you aren't building muscle with this diet, then the weight you "lose" will include muscle and that's bad news for your metabolism.
 
You are killing yourself baby. Eat less is not the solution for weight loss. Where is the protein? Eat more protein so you can lose more weight. If you want to lose weight faster, do muscle building exercises. They are the best for losing weight
 
you should use healthful diet that will contains out of calories but don't use things without of protiens because these are helpful for your health.proper use of exercise will change you and you will become active and smart.
 
Diet looks aweful IMHO!!

Your daily intake should be divided into your daily macro's taking into account that the foods you do eat will provide you with the essential amino acids that you need on a regular daily basis! Your macro's should be 60% Carbs - 10% Protien - 30% Fat of which 75% are unsaturated fats.

To strip down body fat you need to calculate your calorific deficit (your body weight in kg x 25). This will give you your BMR (Basal Metabolic Rate). Your BMR is what your body needs in calories just to work and that is before exercise and work etc. To create a deficit you needs to minus 500 of that amount e.g. body weight 90kg x 25 = 2250 BMR - 500 = 1750 daily calorie intake!

As for your exercise try doing different things each day that will work on different parts of the body, you should only run once a day as you can end up damaging your ankles running to often on concrete (I assume your running outside as you didnt state if you were or not) you only need 20 mins a day for health and 30 mins a day for fitness. Rather than doing 20 sit ups before bed, try doing 20 crunches 3 times in the morning to help kick start your metabolism giving yourself 20 seconds rest inbetween sets. Later in the day try doing some push ups to help work on your chest, triceps and shoulders. Add a few squats also say 3 sets of 20 again giving yourself 20 seconds rest between sets.

This should help you along your way and then you can incoporate more exercises as you get more and more used to doing physical activity tied in with getting your diet correct.


Hope this helps


F xx
 
Not enough calories hun, those shakes wont give you the same nutrients as normal food will. Get some lean meats in there, maybe some fish.
 
Hey Kyle,

You really need to keep away from the junk food. Hot cheetos are GREAT....but basically have no nutritional value for you. Also try working on eating healthier foods, add in some lean meat and more nutrients to your diet. Have you ever looked into the Herbalife diet? I have been on it for 3 weeks and have already lost 12 pounds. I was very skeptical about it, but tried it out. And it's probably the best diet choice I've ever made. I still eat smart though, and workout for about an hour. I was able to get all my needed calories for a whole meal but also cut down the calories to 170. I noticed that my energy, my focus, and my stamina was increased. Believe me, I'm the last person on Earth to be preaching about health products cause like I said I was skeptical. But I wouldn't be preaching about something if I didn't know how you are feeling. But I feel great now and am losing weight in a healthy way.

I hope that helped a little bit, take care!
 
Flex Appeal said:
Your macro's should be 60% Carbs - 10% Protien - 30% Fat of which 75% are unsaturated fats.
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60% Carbs? 10% Protein? 30% fat? Are you sure? I'd suggest closer to 40:40:20. A lack of protein will make it awfully hard (impossible) to maintain muscle mass.
 
Iain1974 said:
60% Carbs? 10% Protein? 30% fat? Are you sure? I'd suggest closer to 40:40:20. A lack of protein will make it awfully hard (impossible) to maintain muscle mass.
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At 16 years of age a person is still growing and developing. Gaining too much muscle mass will play havock on the growth plates which dont stop growing till the age of 21 and god knows what it will do to the joints.

I have 17 years experience in the body building/fitness and health industry so I dont talk twaddle! I have alot of proffessional qualifications so in answer to your question .... Yes I am sure!!

Your body can only adequately consume and utilise 10% protien, unless you are a competition body builder (which clearly they aint) any extra protien taken in will get stored as fat.

Once the original poster reaches the age of 20 then I would look at increasing thier protien intake and thier exercise regime!!


F xx
 
The lower amount of protein isn't recommendable because we're talking about a body that is still developing.

Protein should be between 15 - 25%, with the other amounts adjusted accordingly. I had a quick look around and all the reputable clinical/medical websites support these figures.

Since he is in a caloric deficit, he will not build piles of muscle, even when weight training, so there is no danger of 'playing havoc' with his growth plates. The danger to vital organs, like the heart (which happens to be a muscle), is much more realistic.

I agree, 40% protein does seem a little over the top, but 10% is most definitely too low, and will be detrimental to your health. I would go for the middle, try to hit around 20%, and take it from there.
 
Kyleschmidt said:
I'm 16 years old, 5'9, and weigh 153. Its mostly stored as fat. I'm trying to get down to about 135-140 and from there, I plan on keeping that diet up and start building muscle. So I expect to gain it back when working out, just stored as muscle rather than fat. I wanted to know if this diet is healthy enough for me at my age and if I'm missing any essential nutrients I need.

For breakfast, I drink 1 cup of orange juice, ate a peanut butter slim fast bar, and drink 2 bottles of water.

For lunch, I drank a milk chocolate slim fast, 2 bottles of water, an apple, and a bag of baked hot cheetos; I was pretty filled up by the end of lunch.

I'm jogging about 30 minutes twice a day (morning and evening), doing 20 sit ups before bed, and stretching in the mornings. And I'm not in any sports at school besides bowling.

And lastly, for dinner, I'm eating a 200-400 calorie Healthy Choice meals, one cup of strawberries, and 10 honey glazed pretzel twists from Kroger. And 4-6 cups of water.

Every once in a while I'll eat apple and cinnamon oatmeal for breakfast instead of the snack bar.

Is this diet and exercise plan okay to sustain if I'm wanting to get to my ideal weight by the end of March?
Click to expand...

You're 16 years old and you're not overweight. There's no need for you to be dieting.
 
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