Is this diet & exercise good?

C

Cory975

New member
AI'm 17 years old 5'8" 360 pounds and looking to change

Today my calorie consumption was 1200
6 cups of water
2.5 hours of gym
30 min basketball
1.5 hours swimming

Not looking for a social life so I can workout whenever.

Diet

Morning :

4 egg whites
Cup of water
One a day vitamin
1 super lichi diet pill

Off to gym (located in mall

Exercise 1.5 hr

Afternoon

Subway sandwich
Bag of baked lays
Diet coke
1 super lichi diet pill

Go to swim at my own pool 1 hour

Night

Pure protein bar
Back to gym 1 - 2 hours
Go home
Grilled chicken
Broccoli
Ext

Snack : icepop. That's it

Good or Bad
 
You've got the right idea bud. First thing you need to do though is drop the sodas.

You should try to get in more calories than that on your exercise days too, maybe aim for around 2000.

Cut the gym time down a bit, I have a feeling that you're going overkill there, your body is being over trained and it could be halting your progress. Your CNS gets taxed pretty quickly, and if you don't give it a break you're going to have negative progress.


Your diet could look more like this:


Breakfast

6 egg whites, 1 whole egg, 1/2 cup of oats or a slice of Ezekiel bread, 1 apple


Post workout meal

30g protein in a shake made with water or low fat milk, OR a can of tuna and some lettuce, OR something else similar


Evening

6 oz grilled chicken, 1 cup brocolli


Pre bed

1/2 cup low fat cottage cheese


Crystal Light can help curb your sweet tooth and eliminate soda from your diet

You want to include good carbohydrates, but you don't want too many.

You need to consume around .9g protein per lb of lean body weight. Do you have an idea of your body fat %? You can at least estimate it with an online calculator, and plug that into the formula to derive your lean body weight, multiply by .9, and consume that much protein a day.

You can have fats, just make sure they're not in abundance and they're healthy fats like flax or olive oil. Fats can actually give you some of the energy you may lack due to going low carbs.


Don't be afraid to have a cheat meal once every two weeks or so to spike your calories and keep your body from adapting to low calories. This doesn't mean eat an entire pizza for breakfast, ice cream for lunch, and a bucket of KFC for dinner, more like, replace one of your good meals for something you have sworn off for your diet. On my cheat day I could eat a huge burger and some fries and then a slice of cheesecake, or something like that. It isn't going to make you fat.


Also I would skip one of your 2 gym sessions if you're going to do that much extra activity (swimming and basketball).
 
Originally Posted by Cory975

I'm 17 years old 5'8" 360 pounds and looking to change
Today my calorie consumption was 1200
6 cups of water
2.5 hours of gym
30 min basketball
1.5 hours swimming
Not looking for a social life so I can workout whenever.
Diet
Morning :
4 egg whites
Cup of water
One a day vitamin
1 super lichi diet pill
Off to gym (located in mall
Exercise 1.5 hr
Afternoon
Subway sandwich
Bag of baked lays
Diet coke
1 super lichi diet pill
Go to swim at my own pool 1 hour
Night
Pure protein bar
Back to gym 1 - 2 hours
Go home
Grilled chicken
Broccoli
Ext
Snack : icepop. That's it
Good or Bad
Click to expand...

You have got the good idea but like fl3x said you need more calories consumed. Get away from soda...no diet...nothing. I drink alot of Grape propel, good for you and has flavor to it. When I have subway, I get the 6 inch and a yogurt. Make sure you eat snacks in between meals. I like 100 cal popcorn, grapes, pistachios, ect. You seem to be working out alot which will help alot.


Here is my weight loss journal thing explaining what i am doing. I've been at it for 3 weeks and lost 17 pounds so far. I only work out about 45 minutes a day so if you are doing as much as you are saying, you can drop alot of weight. http://weight-loss.fitness.com/t/54632/redxs-weight-loss-journey


Main thing I think is, try to stick with a diet and exercise routine you like..because if you do not like it and get off it...you can gain weight back fast! Be happy with it and you will stick with it!


Good luck!!
 
Diet and excercise is The healthiest and fast way to going for weight loss. you can make the planing for work out. Create a diet plan that suits your taste. Create an exercise plan that targets trouble spots. so you can loss weight loss without money or equipment.
 
Originally Posted by FL3X MAGNUM


You've got the right idea bud. First thing you need to do though is drop the sodas.

You should try to get in more calories than that on your exercise days too, maybe aim for around 2000.

Cut the gym time down a bit, I have a feeling that you're going overkill there, your body is being over trained and it could be halting your progress. Your CNS gets taxed pretty quickly, and if you don't give it a break you're going to have negative progress.



Your diet could look more like this:



Breakfast

6 egg whites, 1 whole egg, 1/2 cup of oats or a slice of Ezekiel bread, 1 apple



Post workout meal

30g protein in a shake made with water or low fat milk, OR a can of tuna and some lettuce, OR something else similar


Evening

6 oz grilled chicken, 1 cup brocolli



Pre bed

1/2 cup low fat cottage cheese



Crystal Light can help curb your sweet tooth and eliminate soda from your diet

You want to include good carbohydrates, but you don't want too many.

You need to consume around .9g protein per lb of lean body weight. Do you have an idea of your body fat %? You can at least estimate it with an online calculator, and plug that into the formula to derive your lean body weight, multiply by .9, and consume that much protein a day.

You can have fats, just make sure they're not in abundance and they're healthy fats like flax or olive oil. Fats can actually give you some of the energy you may lack due to going low carbs.



Don't be afraid to have a cheat meal once every two weeks or so to spike your calories and keep your body from adapting to low calories. This doesn't mean eat an entire pizza for breakfast, ice cream for lunch, and a bucket of KFC for dinner, more like, replace one of your good meals for something you have sworn off for your diet. On my cheat day I could eat a huge burger and some fries and then a slice of cheesecake, or something like that. It isn't going to make you fat.



Also I would skip one of your 2 gym sessions if you're going to do that much extra activity (swimming and basketball).
Click to expand...


I agree with not drinking soda. Sodium bicarbonate in soft drinks leaches vitamins and minerals out of your body quickly. This leads to improper nutrient uptake and also causes wild food cravings (sugar and carb cravings) that make healthy eating a challenge.


Steve - aka Mr. FITnosis
 
So what's the scoop OP, how are things coming?
 
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