[someperson05]

Hello. Well, I'm a 16 year old male, 6 foot 6 inches tall and weigh a good 270 pounds. I really want to cut off some of the fat I have on this body and at the same time still be building muscle if possible. Atleast maybe just keeping the muscle I have. The best information I can seem to find for losing weight is to have the 15/15/70 ratio for fat/protein/carbs. That sounds fine to me and I have information for the suggested intake of servings per food group. Like 6-11 servings of limited complex carbs, etc. I was just wondering if anyone could give me tips on really how to find out about how many servings I need. I'm not sure on how many servings I should intake a day considering my size over the average person. I've always wondered how to negotiate things considering I'm larger, or if it really makes that much of a difference. My basal metabolic rate alone is 2400 and I'm rather active, exercising atleast 2 hours a day. My weight has been at a stand still, and I'm pretty sure its my eating habits which have been pretty crappy to say the least.

Just a recap:
How many servings of each food group should I get? (Limited Complex Carbohydrates,Vegetables,Fruit,Lean Protein,Dairy Foods, and whatever else.)
Any other information that would help me lose body fat.
Also I love tuna, but I heard something that it would be bad to eat too much of it, so I was just wondering if that was true.

Thanks for any help you can give me. It will be greatly appreciated.

[Xodus]

Originally Posted by someperson05

Hello. Well, I'm a 16 year old male, 6 foot 6 inches tall and weigh a good 270 pounds. I really want to cut off some of the fat I have on this body and at the same time still be building muscle if possible. Atleast maybe just keeping the muscle I have. The best information I can seem to find for losing weight is to have the 15/15/70 ratio for fat/protein/carbs. That sounds fine to me and I have information for the suggested intake of servings per food group. Like 6-11 servings of limited complex carbs, etc. I was just wondering if anyone could give me tips on really how to find out about how many servings I need. I'm not sure on how many servings I should intake a day considering my size over the average person. I've always wondered how to negotiate things considering I'm larger, or if it really makes that much of a difference. My basal metabolic rate alone is 2400 and I'm rather active, exercising atleast 2 hours a day. My weight has been at a stand still, and I'm pretty sure its my eating habits which have been pretty crappy to say the least.

Just a recap:
How many servings of each food group should I get? (Limited Complex Carbohydrates,Vegetables,Fruit,Lean Protein,Dairy Foods, and whatever else.)
Any other information that would help me lose body fat.
Also I love tuna, but I heard something that it would be bad to eat too much of it, so I was just wondering if that was true.

Thanks for any help you can give me. It will be greatly appreciated.

15/15/70?? Where did you read that?

Most shoot for 40/40/20 (P/C/F) as a start and adjust from there.

Sign up for fitday and track EVERYTHING that goes in your mouth. Make adjustments as you go. Take weekly pictures of yourself, stay off the scale except weekly. With newb gains, you will be going through some recomposition where your 'weight' will stall periodically and all the scale is going to do is depress you.

Eat 6-7 times/day to keep your metabolism going.

Personally, I make sure that I get all of my protein from good sources and find that the macros sort of 'fall in line' as long as I hit my protein requirements 1.5g/lb of BW.

Post up your diet and people will make some suggestions.


What does your current training look like?


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[thesinner]

I don't know where you're reading about 15/15/70, I have NEVER heard of that. I strongly suggest switching to 20/40/40.

How OFTEN do you eat? The best thing to do is to eat smaller portioned meals frequently (usually 6 meals per day). This will allow you to take in energy as you use it, instead of storing some for later.

What are you doing for your 2+ hours of exercise per day? If that's at the same intensity I think of, that's WAY too much of an expendature, and you're putting your body into emergency storage mode.

[Rodja]

In a word-vegetables. The more you eat, the cleaner you diet will be and the less kcals you will consume.

[someperson05]

Wow thanks.

My exercise is I guess medium intensity. Its enough to make me sweat but not really to get me tired. That is what the two hours consist of. Before that I'll have either high intensity or low intensity depending on what I'm practicing, for around 30 minutes. My exercise extends from my martial arts classes. Also I'll be adding a calisthenics and dynamic strength session to my exercise, so that'll push the time up some more, not sure by how much though. So all in all it might end up at 3 hours, which might be too much...I don't really know.

Xodus what do you mean by BW? At the end of your statement on protein "1.5g/lb of BW".

I was kind of jumping in to this whole diet thing beginning this week and just needed some clarification before I started. Having a balance between protein and carbs makes a lot more sense to me so I'll go with that.

Thank you for the information and anymore will again be appreciated.

[Rodja]

BW=Body Weight

[larue38462]

Originally Posted by someperson05

Wow thanks.

My exercise is I guess medium intensity. Its enough to make me sweat but not really to get me tired. That is what the two hours consist of. Before that I'll have either high intensity or low intensity depending on what I'm practicing, for around 30 minutes. My exercise extends from my martial arts classes. Also I'll be adding a calisthenics and dynamic strength session to my exercise, so that'll push the time up some more, not sure by how much though. So all in all it might end up at 3 hours, which might be too much...I don't really know.

Xodus what do you mean by BW? At the end of your statement on protein "1.5g/lb of BW".

I was kind of jumping in to this whole diet thing beginning this week and just needed some clarification before I started. Having a balance between protein and carbs makes a lot more sense to me so I'll go with that.

Thank you for the information and anymore will again be appreciated.

My suggestion is that if you are just starting this diet and exercise program.....take it easy. This doesn't mean that you have to spare intensity or drive in the gym, but I think 3 hrs of training is highly excessive. If I'm lifting on a day....I do 20 mins of HIIT cardio after. If I'm doing cardio only training I like medium intensity at 30-40 mins. Don't jump in too far too fast. I think this is how a lot of people burn themselves out.

[EasyEJL]

It helps to find a pre-set diet out there, and conform to it, that way the choices are already made for you. Same applies to exersize programs

[someperson05]

Thanks again but I'm also wondering as to what I should eat. I have a list of foods but I mean I have no idea how to put them together through out the day or the etc. So if anyone could refer me to a specific meal plan somewhere and just share theirs with me that would be great.

[Xodus]

Originally Posted by someperson05

Thanks again but I'm also wondering as to what I should eat. I have a list of foods but I mean I have no idea how to put them together through out the day or the etc. So if anyone could refer me to a specific meal plan somewhere and just share theirs with me that would be great.

You should really research on your own for the 'what and the why' of what you are putting in your body.

Here are a few good links to get you started.


http://forums.johnstonefitness.com/s...ead.php?t=1222

http://forums.johnstonefitness.com/s...ad.php?t=12811

http://forums.johnstonefitness.com/s...ad.php?t=19229


Also, after you determine your BMR and calculate your 'maintenance cals', use that number to build your meal plans.

Drop it 500 cals/day to cut or add 500 cals/day to bulk. That will be ~1lb/week in either direction depending on your goals.

Recalculate your BMR often enough to take into account weight loss/gain.


Once you have your required cals, look into something like Tom Venuto's Burn the Fat, Feed the Muscle (you can find it on torrent sites if you're broke) for some additional thoughts/ideas.

It should help you with meal planning.

As far as things to eat, in no particular order:

Chicken Breast
Turkey
Shrimp
Brown Rice
Tuna
Broccoli
Spinach
Salmon
Eggs/Egg Whites
Whole Grain Breads
Whole Grain Pasta
Lean Beef (rinsed hamburger or loin/round)
Oatmeal (Not instant or flavored)
Whey/Casein
FF Cottage Cheese
Natural Peanut Butter
Almonds
Nut Butters
Blueberries
Walnuts
Pumpkin
Squash
Beans (some)
Milk (FF or Whole, depending on macros/tolerance)
etc.

Basically anything that is on the outside aisles of the grocery store.


Spices/Condiments:
Mustards
Relish
Mrs Dash
Hot Sauces

Stay away from:
Soda
White Bread
White Rice
Most Sauces
Fast Food
Most Fruits (for right now)
Corn
Candy
Soy
Ketchup
Mayo
FF Yogurt (tons of sugar)
Chips
Pizza
Pre-made foods
Plus a bunch of other things that you've probably been eating.




Also, get yourself some fish oil caps and a decent multivitamin.

Stay away from 'supplements' beyond whey/casein right now.

Most importantly, you need to EAT and eat often. You need to keep your metabolism going all day long. The first thing in the morning till right before you go to bed.

Start researching and putting together a sample day's meals and post it up and we can help adjust it.

Use fitday.com and create custom foods for whats available for you from the nutritional data on the package (if available).

Build out your menu a day or two in advance and stick to it, at least until you get the hang of it. Eventually you will 'know' what, how much and when you need to eat stuff.

Or if that is too much of a hassle, just do what I do and eat the same thing day in and day out. Takes the guess work out of it, but it is monotonous and boring.

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[larue38462]

Originally Posted by someperson05

Thanks again but I'm also wondering as to what I should eat. I have a list of foods but I mean I have no idea how to put them together through out the day or the etc. So if anyone could refer me to a specific meal plan somewhere and just share theirs with me that would be great.

Here's the meal plan that I'm currently following while attempting to cut:

Breakfast 4:00am.-
4 Egg Whites, 2 Whole Eggs, 1 cup oatmeal (dry), 1 Scoop Whey in water.

Snack 7:30am-
2 Scoops whey in 8-10 oz skim milk, 1 oz nuts

Lunch 12:00pm-
Skinless/boneless chiken breast (Foreman grilled), small salad or 1 cup greens, 1 slice whole wheat honey oat bread

Snack (pre-workout) 3:30pm-
1 scoop whey protein in water or 8-10oz skim milk, 1 scoop cell tech creatine in 8 oz water

Post-Workout 7:00pm-
2 scoops whey protein in water, 1 scoop cell tech creatine in 8 oz water.

Dinner 7:30-7:45pm-
8 oz fish (usually tuna), 2 cups salad w/ lite Italian dressing

Pre-Bedtime Snack 9:00-9:30-
1/2 cup low fat cottage cheese

While trying to cut, I try to taper carbs and eliminate them completely within 5 hours of bedtime. Always drink adequate amounts of water. My daily intake is around 2 gallons. Best of luck to you with your goals.

[EasyEJL]

Go here

http://www.cutdiet.com/

And download the e-book. This is from Scivation. Their president Marc Lobliner and a few of the other team members regularly log their own progress here. They are great guys, and this is a pretty specific diet plan. they have others as well.

[Xodus]

Originally Posted by larue38462

Here's the meal plan that I'm currently following while attempting to cut:

Breakfast 4:00am.-
4 Egg Whites, 2 Whole Eggs, 1 cup oatmeal (dry), 1 Scoop Whey in water.

Snack 7:30am-
2 Scoops whey in 8-10 oz skim milk, 1 oz nuts

Lunch 12:00pm-
Skinless/boneless chiken breast (Foreman grilled), small salad or 1 cup greens, 1 slice whole wheat honey oat bread

Snack (pre-workout) 3:30pm-
1 scoop whey protein in water or 8-10oz skim milk, 1 scoop cell tech creatine in 8 oz water

Post-Workout 7:00pm-
2 scoops whey protein in water, 1 scoop cell tech creatine in 8 oz water.

Dinner 7:30-7:45pm-
8 oz fish (usually tuna), 2 cups salad w/ lite Italian dressing

Pre-Bedtime Snack 9:00-9:30-
1/2 cup low fat cottage cheese

While trying to cut, I try to taper carbs and eliminate them completely within 5 hours of bedtime. Always drink adequate amounts of water. My daily intake is around 2 gallons. Best of luck to you with your goals.

How much do you weigh though? This kid is 270# and seems pretty active aerobically. I think he would starve on that.

His BMR is 2400, with high aerobic output (2400 x 1.725)

He needs ~4100 cals just to 'maintain'.




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