Building muscle and getting lean are for the most part counter-productive. Your diet sucks. For most people I would say to find an online BMR calculator, and figure out your daily calorie expenditure, how you react to carbs etc. Since you are 16 though, your body is coursing with hormones and your BMR is likely changing with puberty. For you I would say ignore the specifics and just shoot for at least 1.5g of protein a day per lb of body weight.
??? He's just getting started so he SHOULD know the different foods and their types and he should stick with compound movements and he should also do a moderate intensity cardio! And That's what I told him!
Kinda hard to keep track when he posts 15 different threads. It is simple to find information on the composition of a decent diet online. He made no efforts to try and look it up, and his diet is horrendous. That tells me he will not put in the time nor the effort to lift, or build a structured diet (even if spoon fed) if he can't even do a simple google search.
U say when u started you were always trying to learn more and still are, u know what... If u are still trying to learn more u should first of all learn to respect people and respect their opinion and respect their words... Even if U think he's not gonna do anything u should then even not try to help him! And it doesn't matter what u think, if he's gonna do it, he'll do it. It's not gonna rely on ur prediction!
Yeah, he gave me more information than you have. An instead of saying my diet sucks, say what I can do instead and why my diet sucks an what I can do to fix it...
Even if u don't respect me, I don't care... I might ACTUALLY read it who knows!
^^ U nailed it brother!!
U just stick to it man, avoid bad foods, try to eat healthy and do good workouts.
So here is the deal. Your diet does need work. And for you to lose weight you do need to find out how many calories your burning during inactivity, and you need to find out the amount of calories you take in during a day. After you do this, you need to find some way to decrease the amount of calories you are taking in. A lot of people will tell you to cut carbs, or cut fats blah blah blah. Bottom line is to lose weight you need to intake a smaller amount of calories per day than your body is currently taking in. So, after you factor in all of that, make your diet healthier. Basics are you really cant eat too many vegetables, don't eat TONS of fruit, but you can eat fruit, try to eat a lot of chicken, (the breast seems to be the best,) and look up when you should be eating carbs and how many. Your body burns carbs as an energy source when you exercise, but you need to learn when is best for YOUR body to take them in relation to your workouts. (Sounds complicated but do the research and you will find out.) Then figure out a work out that will benefit you. If you want a nice summer cut look, then a lot of body weight exercises or light weight exercise. (A lot of pull ups, push ups, body weight squats, or do the weights in the 13 to 15 rep range.) I like an APP called GAIN fitness, I think it does a good job with a generalized workout plan and it gives you a lot of good movements. I know this post is long, so here it is: Eat less calories per day. Pick an amount that allows you to lose weight, calculate how much food you need to eat to get there, and plan ahead. Stay away from processed foods as much as you can, no sugar, soda, beer, candy etc. Make sure when you calculate the number of calories that you need to be taking in by the end of the day, you also calculated how many calories you will be burning from exercise. I suggest you go to a local gym and maybe get a trainer, they can help with this stuff and make sure that you have proper form, and also help you with diet and the like. They will do a lot of the planning for you and guide you through the learning stages and hopefully teach you enough that you will be able to do it all on your own. Hope that helps you out a little. And don't worry too much, you ARE 16 and its really hard to change your body at that age. I weighed 130 pounds until I turned 21 and then I turned into a man and now I weigh 210 with very low body fat. Your body is developing. And to be honest at your age I don't recommend a ton of weight lifting, Just run a lot and do push ups, sit ups, pull ups, squats (body weight,) and try to perform different variations of those.
See right there? You have no experience, no knowledge, but apparently you know best. And you wonder why I am not willing to get down in the weeds and run calculations and map out a full diet for you.
The Harris-Benedict equation I have found to be most accurate, but there is also the Katch-McArdle Formula and the Cunningham Formula.
I have no experience, no knowledge because I'm not even 16 years old yet, an I'm never gonna be knowledgeable if everyone is like you..
What do you want tips with?
What do you mean a "controlled -ve"?
Controlled negative movement... so that your muscles feel the work being done on them... Not just bringing down and going up fast. but taking it a bit slow/controlled. you can do the positive movement fast but not too fast thou.
How do you know it doesn't work if you don't try it? I am coming down on you because you haven't done any research on your own, you just expect everyone to do it for you. But with lifting nobody can do that for you. I am eating 5 a day right now, but I have gone with 3 a day too. Honestly there is no difference in results with the 3 or 5, it really just comes down to nutrient timing and getting calories in.
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