Thread: I need some help on what to do

Originally Posted by YSK

So heres the situation, im 220lbs now (Lost 3 pounds in a week +) Im trying to get to 210 or maybe even 205 by the end of June. RIght now i workout about everyday, usually its weightlifting, about three times a week im doing cardio which burns about 200Calories. The thing is I hear diet is half the battle

Basically im hoping im creating a caloric deficit which will allow me to lose around 2 pounds or more every week with the above mentioned regiment of exercise. But im worried that my lean body mass may be used up as energy thus losing muscle mass which is what i dont want, i wanna maintain and possible even enlarge slightly while i cut down my overall body fat. Is the way im going a good start or is it horrible?

Thanks in advance Ryan.

Diet is atleast 3/4 the battle.

Originally Posted by YSK

So heres the situation, im 220lbs now (Lost 3 pounds in a week +) Im trying to get to 210 or maybe even 205 by the end of June. RIght now i workout about everyday, usually its weightlifting, about three times a week im doing cardio which burns about 200Calories. The thing is I hear diet is half the battle

SO....

I've never had a diet, and recently (2 weeks ago) i started to try initiate one, just by cutting down on crap like sugar, junkfood, and eating better whole meals.

Now i know i gotta count be calories and stuff but i dont have total control of my diet, especially my lunch because im only 16 and i dont have time to make lunch but i do do breakfast and dinner. I eat 3-4 meals a day, and recently ive been eating healthier meals, like brown rice with a little meat here and there.

Basically im hoping im creating a caloric deficit which will allow me to lose around 2 pounds or more every week with the above mentioned regiment of exercise. But im worried that my lean body mass may be used up as energy thus losing muscle mass which is what i dont want, i wanna maintain and possible even enlarge slightly while i cut down my overall body fat. Is the way im going a good start or is it horrible?

Thanks in advance Ryan.

Ryan, post your current "diet", even if it has only slightly been changed. Be honest; some things may be completely fine that you are eating. The balance inside of one's diet is key, despite all those Atkins diets and other diets that cut out fat or carbs nearly completely.
A high protein, with moderate carbohydrates and lower fats (EFA's as the primary source) would yield you the results you are looking for. I'm not nearly a nutritionist, but there are some members on this board that can align you on the path to your success.

Post everything, even if it's juice/soda you are consuming.

Might not be a bad idea to start a diet journal at fitday.com and post the nutrient backdown (calories and type) here.

We also need a discription of your energy expenditure - use one of the fitness calculator to estimate calories burned.

One to two pounds a week is plausible for weight loss, if you're dedicated and keep to your diet and training routine.

Twenty or twenty-five pounds in two months is pushing your luck a bit. Be realistic, you get what you get bv the end of June. Could be close to your goals, or you may hit a plateau.

Ok, well i wont post everydays ill just do a basic typical day

Breakfast
Toasts/Bagel (Always)
Eggs ( Sometimes)
Sometimes Bacon (trying to cut it out)
Orange juice/water (always)

Lunch
Sandwich (turkey or roastbeef or some sort of meat) On multi or brown

Workout
Water of course
Post workout protein shake

Snack (afterschool)
some sort of bread/ carb source
OR sometimes a protein shake
OR an oatmeal cookie/muffin

Dinner
Brown Rice
Meat dish (fairly lean)
Water
Kimchi (yeah im korean, this is a staple in our diet)

Throughout the day i also drink a glass of orange juice or two, and some water.


Workout
I've been lifting for about two years, never really did much cardio except for soccer practices and games.

I usually do three day splits, with cardio on at least three days. The other two days i do one muscle group or a bunch of compound exercises plus twenty minutes of cardio. The cardio i started only two weeks ago, mainly for calorie burn and tuning up for spring league football.

Ok i used the calorie calculator and this is what i got, but i think its a little off because i always count time over distance when i cycle and i cycle for 20 good minutes. It only had distance so i had to estimate :/

Resting (basal) metabolic rate: 2394 calories per day
Typical daily activities: 613 calories per day
Calories burned from Cycling: 114 per day
Calories burned from Other: 660 per day

Wow, Korean and your family makes brown rice? I'm half Japanese and half Korean. I grew up on high quality white, sushi rice.

Well i think its brown rice, its even more than brown rice, in korean its called Hamni Bap, damn i wish i knew what it was in english prior two months ago all i ate was white rice, it was a hard adjustment

I feel the pain on the adjustment. I do love brown rice now though. Check out some of the recipes I posted for it. Good stuff. Btw, kimchi is awesome. My grandparents used to make cabbage and turnip. My grandma is in the East Bay and my bro is in SF though, all those Asian markets. They get me some good stuff.

Plus a lot of korean dishes are pretty good for you so thats a plus for me i guess. God i hate that rice though.

Anyways back to the topic at hand....

I'd say try to get a source of protein in every meal, especially since you want to maintain your muscle mass. You need to have eggs or some kind of meat in the morning, and after school. A sandwich is fine for lunch, but if you can, brown rice and chicken would be better.

Try to cut out the orange juice in the middle of the day. If you need to, add another meal in there if you need the calories, but the sugar in the OJ will only slow your progress. OJ is fine in the morning or after a workout, but otherwise not a good idea. If you hit a plateau you might consider taking out the OJ completely.

Try to drink at least a glass or two of water between meals. Helps with digestion, and is good for you in general.

Also, you're better off with a real meal with protein/carbs/fats after school rather than a protein shake. Only have a protein shake after your workout, or when you absolutely can't have real food.

Thanks for the input guys, i do try to get in as much water as possible. In terms of exercise do you think im doing enough?

I'd cut out the orange juice all together and add some vegetables and some fruit (not juice, real fruit)