jmill

I am about to go on a diet and exercise daily for prom and then for college. This is how my usually work out reg goes 35-50 min lifting depending if its upper body or lower body then i play some b-ball usually with some one if not then alone. I then go on a bike and burn 50 cal then go on a elliptical for 300 cal and then do sit ups then go back and do 300 cal on elliptical again. My diet would probably go like so 1 apple or orange then for lunch a peanut butter jelly sandwich on white bread and an apple and 24 oz water then during school I drink another water then for dinner whatever my mom cooks. I just want to loss weight and gain some muscle and I have 4 months. After the 4 months i will eat right and do all healthy stuff and get fit not built. But for the months before prom i need to loss weight fast (4 months). My ? is simple is there anything else i can add to loss weight faster.
ps sorry for grammer and spelling

Arroe

Well, to me that seems like you're doing a lot and you should be seeing improvements.

How many times a week do you do this? Do you alternate what you are doing each day?

Also, what are your stats? How tall are you, how much do you weigh, etc.?

Try running on the treadmill or around the block (depending on where you live, I live in Arizona so it's still 70 outside) instead of on the elliptical thing. Those things are annoying as hell... I'm sure you're still burning calories, but run at least you pansie!

Willravel

That sounds great. I'm always releived to hear someone is taking an active role in his or her good health. You might not want to do weights daily. Muscle rebuilding can take some time. I lift 3-4 days a week. Cardiovascular exercise should be at least 30 minutes a day. I;ve found that magazines like "Men's Health" consistantly come out with decent weight routines, so you can have something specific to stick to.

If you want to speed up the process, you might want to consider swithing the pbj-on-white to a lean lunch meat with tomato, onion, and less than 1 tbs. of mayo on whole grain bread. Also, don't neglect all of the fruits. Apples and oranges are fantastic, but there's more out there. Apples, oranges, pears, and peaches are good for meal replacement. Raisins, berries, apricots, and dried fruits are high in nutrients and very high in antioxidants. Bananas, dried apricots, or dried figs are rich in potassium and carbohydrates. Fruit juices, such as orange juice, apple juice, cranberry juice, raspberry juice, and grape juice are totally fine as well.

Remember also not to pay too much attention to weight. Go by how your clothes fit. It's the best way to monitor your progress.

Best luck.

st33lr4t

are you kidding me? he is taking in far to few calories, it is very unhealthy. your going to lose alot of muscle doing this.

i would think fat calipiers would be a better way to monitor progress. but since he wants to lose weight i would live and die by the scale, muscle weighs more then fat so his numbers should drop pretty quick on that diet and cardio routine.

good luck gaining muscle on this routine.

jmill

ok thanks guys i take sunday off of weghits and i work out chest then the next day i work out legs. I am 225 pounds 18 and am 6.2 and still growing my bro is 6.4 and everyone thinks by mid summer i will get to 6.5 including my doc. Now st33lr4t my maxes are going up fast and i am doing more reps. i really don't mix it up to much somtimes to switch some of my body buliding. I will somtimes run up to my fitnes center and its about 1.5 to 2 miles but i live by chicago and its about 2 degres out side. If theres any other ideas or ? plz post

Willravel

First off, relax man. I'm not kidding anyone. I am really glad to read that jmill wants to lose his fat and start on a healthy lifestyle. While I'd be happier hearing he was going to have an english muffin and a hard boiled egg wityh his fruit for breakfast, it won't kill him just to have the fruit. If you don't think there are calories in a pbj, you should check out your smuchers and jiffy. My strawberry jelly has 50 calories in one tbs, and my peanut butter has 95 calories in one tbs - 70 of those calories are from fat. It also has 3.5 grams of protien.

"..then for dinner whatever my mom cooks." I'll bet you five bucks that mom makes him a decent dinner. I'll bet he gets a serving of meat (hopefully lean meat), some veggies (you need 5-9 servings a day), and probably some carbohydrates (bread, cheese, milk, veggies, fruits, etc.) all in this one sitting.

From what he said, we have no idea how many calories he is taking in. I'll bet you another five bucks that he won't let himself starve to death.

Calipers pinch!

Just as a reminder to those who want a good diet:
-About 30 to 50% of the diet should contain good (there are the good kinds of carbohydrates that you find in fruits, vegetables, and whole grains that are crucial to your health)carbohydrates (low carbohydrate intake can lead to loss of brain function and energy).
- To build muscle during a strength-training program requires you to eat .60 to .82 gram of protein per pound of body weight. If you weight 200 lbs., for example, you should be taking in 120 to 164 grams of protein a day.
-A diet should contain as much as 40% of fat, with most (if not all of it) mono saturated.
-A healthy person should have six to eight 8-ounce glasses a day of water. An active person should drink more. If you feel thirsty, you’re already slightly dehydrated.
-It is of vial importance to get vitamins in food, not pills, because food contains other substances that either make vitamins work better or provide beneficial effects all their own.

st33lr4t

so where in here does he meet your minimal protein requirements? only two meals containing protein, your body can only absorb so much in one sitting...say 50 grams. that must be a big pbj sandwich.

Willravel

Or perhapse the dinner?? Until we know what his dinner contains (which it could easily contain 120 to 164 grams of protien), we can't condem him with any degree of certianty. Without certianty, a condemnation is useless.

Let me say this again. From his posts, we do not know what he is having for dinner. This magical variable is where he could easily get all the protien, fats, and carbohydrates he needs, is unknown. Until we know what his dinner contains, we can't condem him with any degree of certianty. Without certianty, a condemnation is useless.

jmill

Well i really dont want to say my dinner for the mear fact of your little debate but i will tell you some of my meals so you can comment. A reg dinner is a chicken a la kiev ontop of white rice with string beans (all found from trader joes except for the chicken) i also have a salad it could be a ceaser salad or a spanich with regular salad i dont use dressing unless its pre made with it. Another dinner is a steak from jewl potoas mashed or reg a veg and a salad. Somtimes like mabay 1 every 2 weeks will have a hamberger and fries or at least what i will have from portilos.

Willravel

That's perfect. Meat, carbohydrates, fats, vitamins and minerals are all in your diet. None in excess, and none left out. Keep up the good work.
Remember to stay hydrated during the day, espically your workout.
You'll probably see a difference in about 6 weeks. You'll probably hit your correct body type in about 4-8 months. Have fun at prom and enjoy your health.

st33lr4t

well your body can only absorb in the ballpark of 40-60grams of protein a sitting...so there goes the unknown big meal theory.

lets see. im 6'1 200lbs approx 11%BF. i lift 4 times a week for 45mins max. i do cardio 3 times a week 25mins max and burn WAY LESS calories then he does per session. i eat the following in one day.

6 eggs
1 peice bread
2 cups skim milk
fruit

1.5 cups brown rice
chicken breast
2 cups skim milk
veggie

1.5 cups brown rice
chicken breast
2 cups skim milk
veggie

post workout protein shake
2 scoops ON whey
1/3 cup ground rolled oats
2 cups skim milk

6 eggs
1 peice bread
2 cups skim milk
fruit

plus i snack on peanuts/fruit/veggies all day long...and drink lots of water.


-jmil

sure your maxs are going up. sure you will see a change in your bodys appearance. your new to lifting. you will plateau soon enough and without the proper diet your are gonna be hard pressed to see any improvements after that. plus as your doctor said your still growing. feed your body, lift, and throw some cardio in there and you will be a tank. its alot harder to make muscle then burn fat so hold onto everything you got.

jmill

im not new to liften i play football for my high school and i dont want to be the tank anymore i dont want to be the tuff big guy. I want to have a 6 pack bicepts chest and back to be toned not huge. It what i think looks good and if theres any girls hear ... i just thought of a new post look to sexualty forum for it. Anyway i dont want to bench 300 or bla bla bla anyway thanks for the info

Willravel

Yikes dude. Let me repeat myself. Please calm down. This is not a page for us to argue about how right I am and how wrong you are (heh, jk). The average human body can actually take in up to 300 grams of protien an hour (the average is about 180-190 grams per hour, but the body can do more when needed). This figure is from my old bio textbook (published fall of 2003) and backed up by my former human bio professor.

We're here to act civil. Please, please, please act civil. Calm down

thingstodo

Every bit of this is great advice.

- stay away from processed foods, especially white bread, sugar or rice
- rest between lifts, especially body parts
- eat from all those fruit and veggie groups and organic (no pesticides) are best
- eat peannut butter, just get the natural, stir it up really well and refrigerate...it will taste better than the corm syrup filled commercial stuff and be much better for you (read the label!)

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Willravel

Thanks for the praise, thingstodo! Your advise is excelent as well. Natural foods (organic) help to boost the immune system and promote good overall health.

I hope my argument with st33lr4t didn't scare you off, jmill.

st33lr4t

well then i guess EVERYONE in the bodybuilding world is incorrect.

VitaminH

What he's doing sounds like more of a weight loss muscle tone plan as opposed to a huge bulking up routine, which is more what you seem to be describing.

However, going purely by cals burnt on the cardio may not be the best idea. just work on getting to your target heart rate and keeping it there for ~30 min.

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