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I really would like to get in good shape, but need help.
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17-10-2010 9:47pm#1Hi everyone,
I'm 16, 6 foot tall, weigh between 70-75kg depending on the day and what time of day it is. I cycle to school and back (and again for lunch) which is about a mile and its up and down a hill. The only sports I do are surfing, cycling and skateboarding, and now that the weather is getting worse, it's probably only going to be cycling (To school, Ballyhoura, Derroura, Killaloe and Cratloe). I'd really like someone to tell me what I'm doing wrong and where I could improve.
Daily routine:
7:45 : Shower.
8:00 : Usually end up skipping breakfast. (<- Problem, I know)
8:30 : Off to school on the bike.
12:30: Back home for lunch, usually dried pasta, pizza or left-overs from the night before. (Another problem?)
1:15: Back to school.
4:00: Go to shop across the road before study because everyone else goes. Usually sweets or crisps or something.
8:00: Back home for dinner, usually something like cottage pie or lasagne.
11:00: Bed. (Usually a few snacks in between getting dinner and bed)
After writing all that... It's pretty bad isn't it?
What would you recommend that I eat for breakfast, lunch and dinner.
Should I get up at say 7:00 and go for a run around the by-pass (about 2-3km), the dog rarely gets walked aswell :rolleyes:
I always feel guilty eating sweets, cos I was in good shape when I was in Switzerland over the summer (German language course), at the end of the two weeks I had a slight 6 pack, like you could just about make it out :cool: But now its like a fecking water baloon When I was there, I had to climb 110 stairs to get to my room and I climbed them about 15-16 times a day. I ate a lot of pasta, but rarely ate breakfast. Now, its about 15 stairs to my bedroom and I go up and down it about 2 times a day 
What I'm looking for is for someone to be super-helpful and give me a guide or list of things I should be doing/eating, I'm really sick of feeling lazy. I don't understand "faddy" (is that fatty?) "carbs/carbohydrates" and all the different "xxxxycose"'s (are they just different sugars?).
I'll cut out the sweets starting from now anyway.
Well, thanks a million if someone can help me
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I find it easier to do something that has a purpose, if you want a really good workout and to keep in shape try boxing or kick-boxing, with kick-boxing you have belts to aim for so there is always a goal and you don't have to fight anyone, if you want you can just do the training and go through the belts
With something intense like this you can basically eat what you want as you will be burning it all off.
Another tip: A great breakfast is just a banana, it wont give you a horrible full stomach first thing in the morning, gives you a slow release of energy and is low cal a lot better than toast or cereal, great for keeping you going till lunch time and you can eat it on the move.0 -
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You need to wait at least an hour after you finish your exercises before eating a big meal or you'll get stomach cramps, the exercises you mentioned are strength and core building exercises, put some stretches in there as well for flexibility if it's your general fitness you want to improve or scrap the exercises and go swimming twice a week. Do you really need another sandwich at 4? I'd go for another banana and a small snack, bar of chocolate, bag of crisps something like that, much easier to stick to if you have some snacks. Dried pasta is fine, go a bit easy on the cheese though eg. lasagne or spag bol is better than macaroni cheese 0
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Hi everyone,
I'm 16, 6 foot tall, weigh between 70-75kg
At 6ft and 82kg I consider myself skinny. What are your goals? Add weight, be better at the sports you do etc?After writing all that... It's pretty bad isn't it?
Sometimes just writing things out can help show you what's wrong.The stickies are all technical eg carbs and glucose, glycose etc, I really need someone to put it very simply for me, eg "For breakfast, eat this, that and the other. For lunch..." and then "Get up early and go for a run" or "Use your crosstrainer/treadmill" (Which is very noisy btw). "cut out white bread, sweets and...", that sort of thing.;)
The very first post in the stickies is by transform and pretty much has all the info you need to get started without being technical.adrenalinjunkie wrote: »Breakfast: Eat a banana
Lunch: A sandwich, a piece of fruit, yoghurt
Do your exercise before your main evening meal and wait at least an hour after exercise before you eat a big meal
Evening Meal/Dinner - A proper balanced meal eg meat and 2 veg, pasta and sauce, curry and rice.
for most people the real killer is fizzy drinks, diet is worse than normal, if you have to have a fizzy drink make it 7up.
Not sure where to start with that, it's not much of an improvement on his original diet.How does this sound?
Should the exercises be chin ups, pull up, sit ups and push up?
Add in some leg work and you're getting there.0 -
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Mod hat off, Normal poster hat on.
Ok, well I am going to have to disagree with almost all of these posts, and IMHO this is probably some of the worst advice I have seen on this forum in a long whileadrenalinjunkie wrote: »I find it easier to do something that has a purpose, if you want a really good workout and to keep in shape try boxing or kick-boxing, with kick-boxing you have belts to aim for so there is always a goal and you don't have to fight anyone, if you want you can just do the training and go through the belts With something intense like this you can basically eat what you want as you will be burning it all off.
While I will agree that if you are dong intense workouts 5 or 6 days a week, you can get away with a less then perfect diet, I would disagree with the statement "you can basically eat what you want as you will be burning it all" as you will still need to ensure that you are at least eating at maintenance level to avoid putting on body fat.adrenalinjunkie wrote: »Another tip: A great breakfast is just a banana, it wont give you a horrible full stomach first thing in the morning, gives you a slow release of energy and is low cal a lot better than toast or cereal, great for keeping you going till lunch time and you can eat it on the move.
IMHO after a 6 or 8 hour fast while sleeping, a single banana or even an entire bunch is a less than optimal breakfast. IMO you require more than the 120 cals provided by a banana to get you thorugh to lunch.adrenalinjunkie wrote: »Breakfast: Eat a banana
Lunch: A sandwich, a piece of fruit, yoghurt
Do your exercise before your main evening meal and wait at least an hour after exercise before you eat a big meal
Evening Meal/Dinner - A proper balanced meal eg meat and 2 veg, pasta and sauce, curry and rice.
for most people the real killer is fizzy drinks, diet is worse than normal, if you have to have a fizzy drink make it 7up.
As has been stated above, this is no better than the diet the OP is on at presentadrenalinjunkie wrote: »You need to wait at least an hour after you finish your exercises before eating a big meal or you'll get stomach cramps
Not true IMHOadrenalinjunkie wrote: »the exercises you mentioned are strength and core building exercises, put some stretches in there as well for flexibility if it's your general fitness you want to improve or scrap the exercises and go swimming twice a week.
The program outlined by the OP needs a lot more then stretches to make it a balanced program IMHO. And again IMO swimming twice a week, unless the OP is a fairly proficient swimmer will not do too much for them.adrenalinjunkie wrote: »Do you really need another sandwich at 4? I'd go for another banana and a small snack, bar of chocolate, bag of crisps something like that, much easier to stick to if you have some snacks. Dried pasta is fine, go a bit easy on the cheese though eg. lasagne or spag bol is better than macaroni cheese
Are you seriously suggesting that a packet of crisps and/or a bar of chocolate is a better choice then a sandwich? :eek::eek: as IMO this is just plain crazy.adrenalinjunkie wrote: »Food Nutrition in simple terms
http://www.safefood.eu/en/Consumer/Healthy-Living/Eating-Well/Eating-well1/The-eat-well-plate/
That is basically the old school food pyramid on a plate, high carb, moderate protein, low fat, which is no longer considered the best method to control weight. IMHO it's really only endurance athletes require a high carb diet.
My 2 cents
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haha yea, I'm a guyadrenalinjunkie wrote: »I had assumed at this height and weight the OP was female, perhaps wrongly so? I'm fairly weedy though, no muscle just a bit of fat :rolleyes: 0 -
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Well as has been asked before and I don't think it has been answered, what are your goals? What is the expected outcome from your diet and training?
At 6 ft and 75kg you have to be fairly skinny as I am 5' 6" and 78kg and I am skinny
So although none of the sports you are interested in requrie a well built physique, where are your looking to get to?
To be honest the diet you posted in not that great. You really should take the time to read through the stickies and get a basic understanding of nutrition. This will serve you well for the rest of your life.
To maintain your current weight I guesstimate that you require around 2,750 calories daily. It would be my recommendation (and I am no expert) that you try and get these as follows
40% or 1106 cals from Protein sources (meats, fish, eggs, nuts, cottage cheese, milk etc)
35% or 967 cals from healthy fat (nuts, nut butters, fish oil supplements, oily fish, advacado etc)
25% or 691 cals from carbs (mostly from veg and some fruit, less from breads, pasts, rice, potatoes etc)
You're 16 now so you can't be expecting somebody to hold your hand and tell you what and when to eat and when and how to exercise. You really need to take control of your own life. Also you know best what your likes and dislikes are as far as foods go.
So to the diet you posted.
Breakfast try some porridge or oats with cold milk. Add a small amount of mixed nuts and seeds and some berries for sweetness instead of sugar.
Bring some mixed nuts ans dired fruit to school for a snack and maybe some oat cakes with some peanut butter spread on or an apple & some cottage cheese.
For lunch try a salad with mixed leaves, vegetables and a lean protein source. Or a wholemeal pitta wth salad and meat/fish filling
16:00 have some cottage cheese mixed with some berries or a pint of milk and maybe a banana
Dinner have a lean protein source with a large portion of veg. Skip or keep to a minimum the spuds, pasta, rice etc (especially if you are looking to keep the tummy defined).
Maybe have a glass of milk and some peanut butter before bed.
I would also suggest that you mix the exercises up. By all means do some running, but also add in some body weight exercises. Have a look at The Home Workout Thread for some ideas.
At you height I personally think you could look to add some more meat to your bones, so you could add another 500 calories a day to the figure above, giving you a total of 3,250 calories a day. Do the math and workout the breakdown of Protein, fats & carbs.
Then work out what you should eat to achieve this target.
Best of luck,
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How does this sound?
Routine:
07:00 Run around bypass (Work my way up until I'm doing it twice => 5k)
07:45 Shower + Teeth
08:00 Yogurt, Nuts (Not salted peanuts), Porridge
08:30 School
12:30 Yogurt, brown bread sandwich, fruit, meat of some sort. Something like that.
16:00 Sandwich + Hot chocolate from Londis €0.60
20:00 Cycle home + exercises (Will the old rugby training exercises do? Eg. Squats, push ups, sit up and pull up/chin ups. Not doing rugby anymore, manager was a coont and never let the players who actually turned up for training play.)
20:30 Dinner
22:30 Bed
Basically, cut down on all the fat and carbs I'm eating, and get more protein and veg into me?
Is it true that you can have one day off a week, eg. eat a pizza and fizzy drink?
Hoping to join the UL mountain bike club when I get there (Hopefully I'll get Mechanical Engineering if I can get the fecking C3 in honurs maths) and the trampoline club. Those would be my goals I guess :rolleyes:0 -
7up is no better than cokeadrenalinjunkie wrote: »if you have to have a fizzy drink make it 7up.
Pretty much anyone who has ever been to the gym knows this isn't trueadrenalinjunkie wrote: »You need to wait at least an hour after you finish your exercises before eating a big meal or you'll get stomach cramps,
Just right isn't the worse, but there is stil a bit of added sugar there.So how is that? Should I follow that? Should I eat a bigger breakfast, eg. "Just Right", "Crunchy Nut" or will I go ahead and eat porrige (which I can only eat with a fair amount of sugar)
go with porridge/oats. Some people make there own museili to avoid added sugar.
How good? What sort of time for 100m free.Also someone said something about swimming, I'm pretty good at it (I surf like :P)
For most people, even those who can swim well, its not a great fitness option as they just can't push themselves hard enough. Swimming is pretty much only really good at making you a better swimmer.
Its better, but only just. Still a lot of carbs (Yogurt, Porridge, brown bread sandwich, fruit, Sandwich + Hot chocolate, veg with dinner ) and not really a whole lot of protein. (Meat, not a lot in yogurt, nuts)How does this sound?
Routine:
07:00 Run around bypass (Work my way up until I'm doing it twice => 5k)
07:45 Shower + Teeth
08:00 Yogurt, Nuts (Not salted peanuts), Porridge
08:30 School
12:30 Yogurt, brown bread sandwich, fruit, meat of some sort. Something like that.
16:00 Sandwich + Hot chocolate from Londis €0.60
20:00 Cycle home + exercises
20:30 Dinner
22:30 Bed
Basically, cut down on all the fat and carbs I'm eating, and get more protein and veg into me?
a lot of people have a cheat there where they have pizza, burgers etc. But don't be fooled, this isn't a magic day where it has no effect, its still intake so go easy. Last week i got a pizza on sunday as a cheat, I still got diet coke though. Something as small a going for diet or water over a soft drink can have a huge difference. Even with a pizza.Is it true that you can have one day off a week, eg. eat a pizza and fizzy drink?0
https://www.youtube.com/watch?v=PYfNA_lmkHM
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