Help get 6 pack.

Longgreentrain

Hey
I need help. I'm 17 going 18 in. 6th year.
I have a horrible belly and want to get tone and fit. In about 5'9 and weigh roughly 12/13 st not sure.

Any way I need advice on what I can do I don't live near a gym.
My diet is ok

Breakfast
Bowel of cereal
Coco pops/sherdies (Aldi brand)/ fruit n fibre with whole milk

On weekend only once
Egg and 2 vege sausage butty

LUNCH
Sand which
With lettuce butter cus cus tomato cheese.
Egg mayo sometimes
3 pieces of fruit
Crisps/chocolate
Sometimes both

Wedge roll once a month

Dinner
Chipper/Chinese every Friday
Normal vege most other days with a vegetarian pie sometimes have pizza on Saturday.

Snacks
About 4L coke a week

Excercises
Walk dog 30minutes 4 times a week
Taekwondo 2 hours a week starting back October

Longgreentrain

Here is a pic of my gut.
Disgusting

One Life

Longgreentrain wrote: »

Any way I need advice on what I can do I don't live near a gym.
My diet is ok

Your diet is absolutely nowhere near okay.

Longgreentrain

One Life wrote: »

Your diet is absolutely nowhere near okay.

Is it really that bad what can I cut out and add in as alternatives no meat

Alf Veedersane

Longgreentrain wrote: »

Hey
I need help. I'm 17 going 18 in. 6th year.
I have a horrible belly and want to get tone and fit. In about 5'9 and weigh roughly 12/13 st not sure.

Any way I need advice on what I can do I don't live near a gym.
My diet is ok

Breakfast
Bowel of cereal
Coco pops/sherdies (Aldi brand)/ fruit n fibre with whole milk

On weekend only once
Egg and 2 vege sausage butty

LUNCH
Sand which
With lettuce butter cus cus tomato cheese.
Egg mayo sometimes
3 pieces of fruit
Crisps/chocolate
Sometimes both

Wedge roll once a month

Dinner
Chipper/Chinese every Friday
Normal vege most other days with a vegetarian pie sometimes have pizza on Saturday.

Snacks
About 4L coke a week

Excercises
Walk dog 30minutes 4 times a week
Taekwondo 2 hours a week starting back October

I've spotted your problem: "My diet is ok". It isn't. Coco pops, wedge butties, egg mayo, sausage and egg sambos, crisps, chocolate, cola...they all need to be dropped out of your average intake if you want to see results.

Longgreentrain

Alf Veedersane wrote: »

I've spotted your problem: "My diet is ok". It isn't. Coco pops, wedge butties, egg mayo, sausage and egg sambos, crisps, chocolate, cola...they all need to be dropped out of your average intake if you want to see results.

Do I have to cut out coke completely, is diet come or coke zero ok or is there a nice alternative drink

beertons

Longgreentrain wrote: »

Do I have to cut out coke completely, is diet come or coke zero ok or is there a nice alternative drink

Drink water.

Longgreentrain

beertons wrote: »

Drink water.

I like water and drink about 500ml a day I'll increase it and cut out coke.
I want to be able to eat s**t at Christmas so I'm stopping all this now

roseybear

That diet is not good at all... say goodbye to your coke, crisps and bars at lunchtime.. if you're honest with yourself are you having a few biscuits or something similar when you get home from school too?. You might not wana go cold turkey straight away so the takeout is up to you but you should gt rid of that too. I would have that or the fry, not both. And for breakfast have eggs or porridge instead of coco pops? Or that high8 museli is actually pretty nice, comes in a white bag with blue and red design.

and you don't need a gym, start jogging or get a bike. You can do body weight exercises like push ups anywhere

Alf Veedersane

Longgreentrain wrote: »

Do I have to cut out coke completely, is diet come or coke zero ok or is there a nice alternative drink

They're better. I don't like it so i don't know what you'd consider a nice alternative. But you either want results or you want to eat what you are and see no results. Sacrifices will have to be made.

Longgreentrain

roseybear wrote: »

That diet is not good at all... say goodbye to your coke, crisps and bars at lunchtime.. if you're honest with yourself are you having a few biscuits or something similar when you get home from school too?. You might not wana go cold turkey straight away so the takeout is up to you but you should gt rid of that too. I would have that or the fry, not both. And for breakfast have eggs or porridge instead of coco pops? Or that high8 museli is actually pretty nice, comes in a white bag with blue and red design.

Would sherdies it Weetbix be ok ?
I'm a vegetarian so can't go cold turkey

I cut out biscuits after school a year ago. Used to have 3 with tea every day sometimes twice hardly ear biscuits now maybe once a month I might have 1/2

Longgreentrain

Is the sandwich ok at lunch ?

Alf Veedersane

I'd also suggest you go onto myfitnesspal and record everything you eat. And do it honestly. You'll see how many calories are in what you eat in an average day/week and you'll see how much of a difference you could make with better choices.

BittaTrig

Longgreentrain wrote: »

Is it really that bad what can I cut out and add in as alternatives no meat

Best way to get fit is to swim mate. Going to the gym means you have to work on separate parts of the body at any one time. When you swim you work on nearly every part of the body.. Just don't give an F what other people think about you man!!!!

Longgreentrain

BittaTrig wrote: »

Best way to get fit is to swim mate. Going to the gym means you have to work on separate parts of the body at any one time. When you swim you work on nearly every part of the body.. Just don't give an F what other people think about you man!!!!

Easy to say I'm sick of having fat thanks for your advice everyone, I thought my diet was decent and when people pointed out how bad it was I realised cheers.

roseybear

Longgreentrain wrote: »

Would sherdies it Weetbix be ok ?
I'm a vegetarian so can't go cold turkey

I cut out biscuits after school a year ago. Used to have 3 with tea every day sometimes twice hardly ear biscuits now maybe once a month I might have 1/2

They're okay but not great. And brown bread sandwhiches for lunch if your still having sambos. Cut back the butter.

Will take 4 weeks to notice a diff so don't be getting frustrated and fall back in to old habits. If you cut out all fizzy drinks, the crisps the bars the take out and the pizza, and I mean really cut it out, not having a sly nibble here and there you should see some difference. When ur out walking the dog try run for 1min say every 5mins and try go a bit longer every time until u can run the whole 30mins.

BittaTrig

Longgreentrain wrote: »

Easy to say I'm sick of having fat thanks for your advice everyone, I thought my diet was decent and when people pointed out how bad it was I realised cheers.

Other Great exercises are sit ups, press ups, pull ups and dips( Hands on two surfaces and you dip down and back up) !!!!

kev1.3s

You'll be surprised how quickly you'll build up distance with a light jog and also by how good you'll feel after a fiew weeks and can see results but be careful not to overdo things as many novices do and push too hard which can lead to injury and whilst you are recovering its easy to slip into bad habits, as you are a vegetarian you may be lacking in protein in you're diet ( do you eat fish?) so try to get lots of fibre because it will keep you fuller for longer and cut out fizzy drinks completely.

Longgreentrain

kev1.3s wrote: »

You'll be surprised how quickly you'll build up distance with a light jog and also by how good you'll feel after a fiew weeks and can see results but be careful not to overdo things as many novices do and push too hard which can lead to injury and whilst you are recovering its easy to slip into bad habits, as you are a vegetarian you may be lacking in protein in you're diet ( do you eat fish?) so try to get lots of fibre because it will keep you fuller for longer and cut out fizzy drinks completely.

What is good for fibre ?
Bread pasta ?

Zamboni

Your diet sounds average for an Irish17 year old. Suffice to say you do not want the body of an average 17 year old.
You have a long slog ahead of you to get that diet in order. But do it. It's worth it.

First, don't bother doing anything with your diet, focus on reading - lots - you have to educate yourself on nutrition.
Understanding why certain foods are bad for you will help you with diet adherence in future.
Then learn how to cook. Books are piss cheap. Read them. You need to be independent from your families meals if they are not sufficient to your needs.

Start off adding good stuff first. Vegetables, nuts and good sources of protein. If meat is out - is fish out too? Dairy ok?
As you learn good nutrition you can start reducing the crap out and replacing with better options.

Also, ignore any and all supplement adverts in mags and/or products promising six packs.
Good physiques are earned and they take serious commitment.
Enjoy it.

Longgreentrain

Zamboni wrote: »

Your diet sounds average for an Irish17 year old. Suffice to say you do not want the body of an average 17 year old.
You have a long slog ahead of you to get that diet in order. But do it. It's worth it.

First, don't bother doing anything with your diet, focus on reading - lots - you have to educate yourself on nutrition.
Understanding why certain foods are bad for you will help you with diet adherence in future.
Then learn how to cook. Books are piss cheap. Read them. You need to be independent from your families meals if they are not sufficient to your needs.

Start off adding good stuff first. Vegetables, nuts and good sources of protein. If meat is out - is fish out too? Dairy ok?
As you learn good nutrition you can start reducing the crap out and replacing with better options.

Also, ignore any and all supplement adverts in mags and/or products promising six packs.
Good physiques are earned and they take serious commitment.
Enjoy it.

I don't take supplements. Yea no fish either I can cook its just my parents cook. I don't know what nuts are ok.
Dry roasted/salted or other ones ?

Zamboni

Longgreentrain wrote: »

I don't know what nuts are ok.
Dry roasted/salted or other ones ?

Tbh there is little point in you picking up snippets of info from here. It won't be productive. You need to understand the wider picture rather than just swapping coke for diet coke or salted nuts for unsalted.
You need to read. Go learn about calories and macronutrients and wonderful things like vitamins and minerals.

Sound of Silence

Longgreentrain wrote: »

What is good for fibre ?
Bread pasta ?

Oat meal. It's also very filling.

Are you able to join a nearby gym? Many tend to offer some free support in the form of written plans by trained instructors, with whom you can explain in detail what your goals might be - be they six pack abs, or just a little weight loss; they can pretty much cater to most goals.

I may be speaking for myself here, but I believe that the Gyms are generally quite encouraging environments for those just starting out, with most people there willing to offer some sage advice when you need it. If you're able to successfully build it into your routine, you'll soon find that working out becomes less of a chore and more of a compulsion!

But remember, weight loss is almost always down to diet. Nail that, then think about the rest.

littlemsfickle

Longgreentrain wrote: »

I'm a vegetarian so can't go cold turkey

lol

tritriagain

Try the couch to 5k (c25k) plan for exercise. If you just take it step by step its doable and will give you a boost as well. But it really is all about what you put (more importantly dont put) in your mouth. Good luck.

LuckyLloyd

Vegetarianism doesn't make sense for growing teenagers imo. For people who can cook and are in control of their own budget it's manageable, but for young people living off a family shop 'no meat' = 'loads of extra bread, carbs and junk' to fill in the gap.

Mary-Ellen

Being veggie is no excuse.
You're eating lots of heavily proccessed food and being honest someone who eats 2 take aways a week, with a fry at the weekend, chocolate everyday and 4 litres of coke a week isn't going to have the healthiest body.

I think you should either find out the calories in what you eat now and aim to cut them back to 2000. Don't forget to weigh everything to get an accurate idea.

Or try eat food in as natural a state as you can: fruit, veg, dairy, eggs, lentils, nuts etc.

Everyone has the odd naughty meal but the vast majority should be healthy.
Something like:
breakfast: scrambled eggs, spinach/potato/any veg omelette, porrige, homemade muesli

Lunch: soup with wholegrain bread/oat cakes or salad (egg/feta/cheese/nuts/pasta)

Dinner:
Lentil stew
Omelette
Quorn, veg and potatoes
Stir fry

If you want some easy recipies I'll post a few later

Zombienosh

Zamboni wrote: »

Tbh there is little point in you picking up snippets of info from here. It won't be productive. You need to understand the wider picture rather than just swapping coke for diet coke or salted nuts for unsalted.
You need to read. Go learn about calories and macronutrients and wonderful things like vitamins and minerals.

This is the best advice you're going to get.
Get researching nutrition and make lifestyle changes that will help you have a long healthy life.......

aka get all dem gainzzz and be swole bro YOLO # hashtag.

Transform

beertons wrote: »

Drink water.

A nice alternative - come on dude you're 17 yrs old not 12.

The fundamental problem is that your nutrition intake is possibly no worse than every other kid your age but you are not active enough to burn it off. Yes your diet could do with adjustments so take some small steps and then do some press ups, squats, chin ups, lunges, light walk/jogging most days of the week.

Transform

Where do you live?

Orlaw3136

NB disclaimer of any expertise at all but just noticing that the OP is involved in an organised sport, which is a great starting point, and could use this as a point of access for structured training programme and help with the diet. Might be easier than trying to educate themselves from the massive array of sources out there regarding diet. At his age I would try and use this to best advantage.

Longgreentrain wrote: »

Excercises
Walk dog 30minutes 4 times a week
Taekwondo 2 hours a week starting back October

There must surely be a trainer/coach in your TKD set up who's in good physical shape (if not...you need a new coach !).

I would suggest you approach them and tell them you want to make these changes in your life, tell them what you're eating, ask them to help you with your diet and maybe email you/write down what they eat.

Ask them also to give you a training programme that you can do outside of TKD training for your overall fitness.

You're a 17 year old bloke - I think if you knock out the coke, other sweet treats, chinese/takeaways and replace with healthy alternatives (water, fruit, good clean food), together with a greater level of exercise, you'll get results. But if you don't get that diet sorted, you're stabbing yourself in the back before you start.

Good luck - stick with your decision - you could be a new man quicker than you know it if you really commit to the diet. It's hard but it gets easier, and it's worth it.

ThunbergsAreGo

Drink lots of water

Walk places instead of getting the bus etc (jog to Taekwondo for example)

Also tell your parents you are looking to lose weight. I know even now as a 28 yr old, every time i go home my mam gives me insane portion sizes. For example if your mam cooks potatos cut the portion size in half (or more if you can) and replace with veg (or nothing). You dont need to finish eveything on your plate

Also chances are you will feel like sh*t the first week, this is just your body getting used to the change. but stick with it!!

And good luck!

Transform

roseybear wrote: »

They're okay but not great. And brown bread sandwhiches for lunch if your still having sambos. Cut back the butter.

Will take 4 weeks to notice a diff so don't be getting frustrated and fall back in to old habits. If you cut out all fizzy drinks, the crisps the bars the take out and the pizza, and I mean really cut it out, not having a sly nibble here and there you should see some difference. When ur out walking the dog try run for 1min say every 5mins and try go a bit longer every time until u can run the whole 30mins.

the butter is NOT a problem at all

Longgreentrain

Hey everyone thanks for your advice.
I have done well today IMO.

Breakfast
Bowel if malt crunches. ( Aldi sherdies)
With whole milks.
I had a tiny glass if orange juice to wash it down with.

Lunch
Sandwich white bread with lettuce onion and cus cus.
An apple banana and orange

Snack
I Slice of soda bread with a drop of butter.

I drank 880ml of water and will have a pint if water with my dinner.

My walk to the bus stop is 10 minutes each way.
I plan to walk my dog for 1/2 hour later

Alf Veedersane

Longgreentrain wrote: »

I plan to walk my dog for 1/2 hour later

You've made some decent choices so far.

Now replace the dog with a greyhound and bring it for a run

Transform

Longgreentrain wrote: »

Hey everyone thanks for your advice.
I have done well today IMO.

Breakfast
Bowel if malt crunches. ( Aldi sherdies)
With whole milks.
I had a tiny glass if orange juice to wash it down with.

Lunch
Sandwich white bread with lettuce onion and cus cus.
An apple banana and orange

Snack
I Slice of soda bread with a drop of butter.

I drank 880ml of water and will have a pint if water with my dinner.

My walk to the bus stop is 10 minutes each way.
I plan to walk my dog for 1/2 hour later

hit some press ups, squats and get a pull up bar in your bedroom door way asap

Gbear

It's not just about counting calories - although obviously fewer calories is generally a good thing.

Processed food is more easily digested and metabolised so the 100 calories from white sliced pan is more than the 100 calories from brown soda bread.
The actual energy content is the same but more fibrous food requires more effort to digest and as such you get less energy from it.
That'll vary from person to person and different foods but it's a good rule of thumb.

So swapping out processed food entirely is a good idea. Wholegrain bread, brown pasta and that kind of thing. White sliced pan is ****e.

VONSHIRACH

Replace your white bread with brown bread. It doesn't have to be like a brick, even a wholemeal sliced pan is better for you.

Generally, increase your fresh fruit intake, eat some fruit every day, be it apple, orange, melon, grapes, pear, banana etc etc

Have a cola as a treat only, 4L a week is very unhealthy. Drink water. Also, increase your milk consumption. When I was your age I was downing at least a pint a day.

Porridge is a good start to the day, especially in the cold seasons. Shredded wheat is good. Sultanas make a nice snack and you can add them to curries and porridge.

Wholemeal rice is healthy, but I personally find it hard to eat, but thats because I have only had the white stuff.

sarumite

So as someone who was 18kilos (around 2.8 stone) heavier than I am now, I can certainly recognize some of the difficulties you are having because I had them.

First off your diet is a mess, though eating boiled veg every day isn't going to help it. The problem with your diet is that you are clueless (so was I, so please don't see this as an insult). Firstly you need to start to understand how much calories are in foods. You need to make the connection between calories and food servings and then food servings and how many calories you need. Cutting out the rich tea isn't -going to help if you are having 3-4 slices of bread slapped heavy with butter. If you have a smartphone there are several good apps you can use to help you track what you are eating. The point of tracking what you are eating isn't so you put yourself on a diet or really restricting what you eart, but to educate yourself in what you are eating and how much you actually need to eat.


For exercise, you can actually do quite a bit at home without any equipment. I started with a 15 minute workout at home. It goes something like this.

30 seconds pushups
30 seconds mountain climbers (https://www.youtube.com/watch?v=4Oe1t1IZdNY)
30 seconds Burpees (https://www.youtube.com/watch?v=cj8TbMYb5n4)
30 seconds jumping jacks
30 seconds ab crunch by raising your legs in the air and then touching your toes with your hands.

Thats 2.5 minute, do it twice without any breaks. Repeat it 3 times. If you are not sweating afterwards, work harder :pac:.

Also, get yourself some scales. It is very important that you track your weight. I remember the first time my scales went below 16stone I was so encouraged by the fact that I could quantify my weight loss. Then it went below 15 stone and I knew I was on the right track . Truthfully, watching your weight come off on the scales is far more motivating than wondering if you are losing it by staring into the mirror.

If you want to PM me, I am more than happy to give you my expierences of weight loss.

Mellor

Gbear wrote: »

So swapping out processed food entirely is a good idea. Wholegrain bread, brown pasta and that kind of thing. White sliced pan is ****e.

VONSHIRACH wrote: »

Replace your white bread with brown bread. It doesn't have to be like a brick, even a wholemeal sliced pan is better for you.

The difference between white bread and brown bread is pretty small, tiny really. I never understand how people can claim that white bread is all kinds of sh*te, yet encourage brown bread. The two aren't that different. Just because one is better, doesn't mean it is good.

Hanley

Mellor wrote: »

The difference between white bread and brown bread is pretty small, tiny really. I never understand how people can claim that white bread is all kinds of sh*te, yet encourage brown bread. The two aren't that different. Just because one is better, doesn't mean it is good.

Low tar cigarettes are better than the regular kind so lets all take up smoking!

sarumite

Mellor wrote: »

The difference between white bread and brown bread is pretty small, tiny really. I never understand how people can claim that white bread is all kinds of sh*te, yet encourage brown bread. The two aren't that different. Just because one is better, doesn't mean it is good.

White bread can have between 20-40% more calories per amount than brown bread. However, the main point here is that white bread provides readily accessible sugar whereas brown bread requires your body to process the sugar before getting access to it. Therefore you are more likely to get a blood-sugar spike which increases your insulin levels which increases the amount of sugar your cells will absorb. Keeping a constant blood sugar level is important in controlling your diet as it helps you avoid a glucose crash, which is when you are more likely to go look for a sugary snack.

Theresalwaysone

And it begins...

Hanley

sarumite wrote: »

White bread can have between 20-40% more calories per amount than brown bread. However, the main point here is that white bread provides readily accessible sugar whereas brown bread requires your body to process the sugar before getting access to it. Therefore you are more likely to get a blood-sugar spike which increases your insulin levels which increases the amount of sugar your cells will absorb. Keeping a constant blood sugar level is important in controlling your diet as it helps you avoid a glucose crash, which is when you are more likely to go look for a sugary snack.

Mellor

sarumite wrote: »

White bread can have between 20-40% more calories per amount than brown bread.

Source please.
I'd guess that per slice brown is actually higher on average. For weight, it probably varies depending on variety.

However, the main point here is that white bread provides readily accessible sugar whereas brown bread requires your body to process the sugar before getting access to it. Therefore you are more likely to get a blood-sugar spike which increases your insulin levels which increases the amount of sugar your cells will absorb. Keeping a constant blood sugar level is important in controlling your diet as it helps you avoid a glucose crash, which is when you are more likely to go look for a sugary snack.

Go back and read my last post.
I acknowledged brown is better, including how fast it's broken down. But just because it's not as bad doesn't mean its good. Brown will still cause a similar (although maybe milder) blood sugar reaction. Compare it to other food choices like vegtables, meat, nuts, seeds and brown bread has a much bigger affect if blood sugar.

Lex Luthor

sign up on this website and put in your info

then fill in the daily calorie intake on what you currently consume and you will soon see why your diet is not suitable to losing weight

You need to cut down on the calorie intake and coke is a killer
Try porridge...

best of luck

http://www.myfitnesspal.com/

Transform

Hanley wrote: »

That was funny

Mellor

sarumite wrote: »

White bread can have between 20-40% more calories per amount than brown bread...

Average Irish bread...
Brennans… Per Slice Per 100g
White 87 219
White Sandwich 82 214
Brown Sandwich 95 249
Wholemeal 88 221
Wholegrain 92 213
Multigrain 110 275


Per slice the two white bread varieties are the lowest two, brown ranges from being similar to being 25% higher.
Per 100g, the whites are bottom three with browns again ranging from simialr to 25% higher.

gavtron

Mellor wrote: »

Average Irish bread...
Brennans… Per Slice Per 100g
White 87 219
White Sandwich 82 214
Brown Sandwich 95 249
Wholemeal 88 221
Wholegrain 92 213
Multigrain 110 275


Per slice the two white bread varieties are the lowest two, brown ranges from being similar to being 25% higher.
Per 100g, the whites are bottom three with browns again ranging from simialr to 25% higher.

That's some good research, saved me the trouble of checking it out.

kerry4sam

Mellor wrote: »

Average Irish bread...
Brennans… Per Slice Per 100g
White 87 219
White Sandwich 82 214
Brown Sandwich 95 249
Wholemeal 88 221
Wholegrain 92 213
Multigrain 110 275


Per slice the two white bread varieties are the lowest two, brown ranges from being similar to being 25% higher.
Per 100g, the whites are bottom three with browns again ranging from simialr to 25% higher.

Something that I read elsewhere on boards; tried and really find tasty is to use Lettuce in lieu of Bread for sandwiches/wraps. I put my fillings in between the lettuce leaves like a wrap and just omit the bread and therefore all additional calories etc also. Just another option to throw in there


edit: Just seen there that the op of this thread has been banned.

Transform

kerry4sam wrote: »

Something that I read elsewhere on boards; tried and really find tasty is to use Lettuce in lieu of Bread for sandwiches/wraps. I put my fillings in between the lettuce leaves like a wrap and just omit the bread and therefore all additional calories etc also. Just another option to throw in there


edit: Just seen there that the op of this thread has been banned.

banned - ah the youth of today!