Advice&Opinions Needed =)

IfUSeekAmy

2weeks off school. Determined not to waste them. Help from y'all would be very much appreciated.
So, basically;

15year old male, (16next week)
5'11"
175lb's

Goals&Objectives: So ideally, I want to lose 10-15lbs. Following that, I want to begin bulking up, working on general fitness & building lean muscle. (You know what I mean, working on a 6pack, firm pecs, etc)

Exercise/Capabilites: I'm in school 3days a week from 8am im the morning til 7:30pm. Half-Day every Wednesday. Free Saturday&Sunday. (As I said, off for the next two weeks)

Live in a rural area, so have very irregular access to a gym. Although I do go to to the gym once a week, where I concentrate mainly on aerobics, (ie. Treadmill&CrossTrainer) followed by a liitle stretch on th weight machines. (I feel too self-concious to go for free weights yet) Like to go walking, Although quite easily jog/run for 40minutes on the treadmill, dislike doing so in the open-air.

So typical daily diet;
Breakfast: 250ml Innocent Smoothie
12:30pm lunch: Brown Bread Sandwich; Butter + MeatFilling (Turkey, Beef, Ham, whatever I feel like) + Organic Vanilla Yoghurt
4:00pm Snack: Organic Vanilla Yoghurt / Piece of fruit (Apple or Banana)
8:00pm Dinner: Could be anything; whatever's cooking.

As I said, I go walking, 3.5miles, 4days a week. Gym on a Saturday.

Have an empty schedule for the next nearly two weeks.
Also, have a rowing-machine in my bedroom.? Use it occasionally.

Advice please.? I'll follow whatever plan you y'all think necessary.

Thanks.
Patrick.

IfUSeekAmy

b-b-b-bump....

Anyone at all.?

squod

There's two exercises suitable for home posted over here.
http://www.boards.ie/vbulletin/showpost.php?p=65132819&postcount=3
Could also google burpees, great for weight loss. Add more protien to your diet, nuts & milk etc (read the stickies). Also ask the gym instructor to help you with a home exercise plan next time you're at the gym.

shootermacg

IfUSeekAmy wrote: »

2weeks off school. Determined not to waste them. Help from y'all would be very much appreciated.
So, basically;

15year old male, (16next week)
5'11"
175lb's

Goals&Objectives: So ideally, I want to lose 10-15lbs. Following that, I want to begin bulking up, working on general fitness & building lean muscle. (You know what I mean, working on a 6pack, firm pecs, etc)

Exercise/Capabilites: I'm in school 3days a week from 8am im the morning til 7:30pm. Half-Day every Wednesday. Free Saturday&Sunday. (As I said, off for the next two weeks)

Live in a rural area, so have very irregular access to a gym. Although I do go to to the gym once a week, where I concentrate mainly on aerobics, (ie. Treadmill&CrossTrainer) followed by a liitle stretch on th weight machines. (I feel too self-concious to go for free weights yet) Like to go walking, Although quite easily jog/run for 40minutes on the treadmill, dislike doing so in the open-air.

So typical daily diet;
Breakfast: 250ml Innocent Smoothie
12:30pm lunch: Brown Bread Sandwich; Butter + MeatFilling (Turkey, Beef, Ham, whatever I feel like) + Organic Vanilla Yoghurt
4:00pm Snack: Organic Vanilla Yoghurt / Piece of fruit (Apple or Banana)
8:00pm Dinner: Could be anything; whatever's cooking.

As I said, I go walking, 3.5miles, 4days a week. Gym on a Saturday.

Have an empty schedule for the next nearly two weeks.
Also, have a rowing-machine in my bedroom.? Use it occasionally.

Advice please.? I'll follow whatever plan you y'all think necessary.

Thanks.
Patrick.

Hi Patrick,
15 pounds isn't too bad at all, that's the good news.
More good news, it appears you should be eating more!

Break fast(called that because you haven't eaten in 8/9 hours)

I'd eat something for breakfast, try eggs or porridge with some fruit. Feel free to eat some lean meat (turkey/chicken) add it to the eggs if you like.
By all means have the smoothy after, but eat, it's a long day. Take an apple with you on the way to school ^ ^.

If you have access to a microwave bring some veg in a plastic container.
Add a small bit of water and steam it for 4-6 mins, eat it with your lunch.
The lunch looks fine and if you've eaten for breakfast you shouldn't feel to hungry anyway.

Snack looks fine.

Dinner is what yer Mum makes, not a lot you can do about that ^ ^.
Although try to keep the potatoes/rice/pasta portions small.

Some diet tips:
I know at your age it's all about convenience food, I was a student for way too long ^ ^.

Right here goes:

You should be getting most of your energy from good carbs, protein a bit of good fat.
So a good dinner/lunch might be 1 chicken breast(pretty much any lean meat although it should mainly equal the size of a chicken breast), grilled or fried in olive oil, a cup of brown rice and a lot of veg.

Do not drink any sugary drinks, ever! I know when I was 16 and my energy was flagging I'd be looking for a sugar fix! Avoid this!!!
How do you avoid the slump, by eating a good solid breakfast!
(I'm betting you'll lost a lot of weight just from this rule) this includes fruit juice, I know it's convenient to, but I'd rather eat 6 oranges than drink a glass of juice, at least I'm getting the fibre with the oranges and none of the added sugar, + drinking cals is a poor second to actually eating them.

Stay hydrated, drink 3/5 litres of water each day, bring a bottle with you wherever you go. Thhis will also help you concentrate in class.

Read the label on foods, if it says sugar then it's no good.

Reduce your carb intake, we irish eat way too many carbs as it is. if there's more than a fist-sized portion of potato/pasta/rice on the plate then there's too much, replace the slack with green veg.

As far as exercise is concerned, try doing 100 pushups a day, keep track of the most you can do in one set, and try to beat it everyday. TBH 400 pushups doesn't take too long to do so look at increasing your daily pushups by 20 a week, so do 120 a day the week after. Dips are another good exercise you can do at home using chairs etc, likewise squats, just hold something heavy to increase the load, you can buy a chinup bar that you can hang on a door way, this is another great exercise. You can do as many of these as you can stomach everyday, you really can't overdo dips and chins IMO.

If you can't manage to run at home or and can't get to the gym often, then row by all means.

Here's one of my favorite vids, I love that guy, you just know he's an honest guy. Just do this (or the parts that make sense) and watch your diet and you'll lose 15 pounds fast!

http://www.youtube.com/watch?v=k8AMC2HssMw&feature=related

IfUSeekAmy

shootermacg wrote: »

Hi Patrick,
15 pounds isn't too bad at all, that's the good news.
More good news, it appears you should be eating more!

Break fast(called that because you haven't eaten in 8/9 hours)

I'd eat something for breakfast, try eggs or porridge with some fruit. Feel free to eat some lean meat (turkey/chicken) add it to the eggs if you like.
By all means have the smoothy after, but eat, it's a long day. Take an apple with you on the way to school ^ ^.

If you have access to a microwave bring some veg in a plastic container.
Add a small bit of water and steam it for 4-6 mins, eat it with your lunch.
The lunch looks fine and if you've eaten for breakfast you shouldn't feel to hungry anyway.

Snack looks fine.

Dinner is what yer Mum makes, not a lot you can do about that ^ ^.
Although try to keep the potatoes/rice/pasta portions small.

Some diet tips:
I know at your age it's all about convenience food, I was a student for way too long ^ ^.

Right here goes:

You should be getting most of your energy from good carbs, protein a bit of good fat.
So a good dinner/lunch might be 1 chicken breast(pretty much any lean meat although it should mainly equal the size of a chicken breast), grilled or fried in olive oil, a cup of brown rice and a lot of veg.

Do not drink any sugary drinks, ever! I know when I was 16 and my energy was flagging I'd be looking for a sugar fix! Avoid this!!!
How do you avoid the slump, by eating a good solid breakfast!
(I'm betting you'll lost a lot of weight just from this rule) this includes fruit juice, I know it's convenient to, but I'd rather eat 6 oranges than drink a glass of juice, at least I'm getting the fibre with the oranges and none of the added sugar, + drinking cals is a poor second to actually eating them.

Stay hydrated, drink 3/5 litres of water each day, bring a bottle with you wherever you go. Thhis will also help you concentrate in class.

Read the label on foods, if it says sugar then it's no good.

Reduce your carb intake, we irish eat way too many carbs as it is. if there's more than a fist-sized portion of potato/pasta/rice on the plate then there's too much, replace the slack with green veg.

As far as exercise is concerned, try doing 100 pushups a day, keep track of the most you can do in one set, and try to beat it everyday. TBH 400 pushups doesn't take too long to do so look at increasing your daily pushups by 20 a week, so do 120 a day the week after. Dips are another good exercise you can do at home using chairs etc, likewise squats, just hold something heavy to increase the load, you can buy a chinup bar that you can hang on a door way, this is another great exercise. You can do as many of these as you can stomach everyday, you really can't overdo dips and chins IMO.

If you can't manage to run at home or and can't get to the gym often, then row by all means.

Here's one of my favorite vids, I love that guy, you just know he's an honest guy. Just do this (or the parts that make sense) and watch your diet and you'll lose 15 pounds fast!

http://www.youtube.com/watch?v=k8AMC2HssMw&feature=related

Hey, wow, thank you so much for the detailed response, very much appreciated. Yeah, I'm really convinced and motivated so I just want to get down to work and do this. Thanks so much again, really useful info there.

shootermacg

IfUSeekAmy wrote: »

Hey, wow, thank you so much for the detailed response, very much appreciated. Yeah, I'm really convinced and motivated so I just want to get down to work and do this. Thanks so much again, really useful info there.

Oh I forgot fish oil, don't forget to stock up on some capsules.
Popcorn is pretty good for the munchies too.

Good luck with it mate!