hey i play football for my high school and i have just recently recovered from a broken leg. now i am back in training and need to lose 10 lbs quickly. any info on how i could diet that would help me acheive this as soon as posible would help.
thanks
Posted by: Nate
eat a lot of protein and not a lot of carbs.
Posted by: Prince
if you want to lose fat it will take about 1 month to lose 10 pounds properly.
this is achieved thru proper diet, nutrition and weight training.
Posted by: HeavyLineBacker
yea i have been weight training for about a month on our summer training program and ive been taking isopure and i still havnt seen any fat loss. not to mention that we do some running after our work outs.
mondays- 4x300 yrd shuttles(65 seconds)
tuesdays- all conditioning
wensday- 5x200m (36 seconds)
tursday- sand pit plyometrics
friday- off
saturday- off
sunday- off but run 20 mins a day on offs
Posted by: Jodi
What does your diet look like?
Posted by: HeavyLineBacker
pretty much fruit, salads, chicken, brown rice, black beans, typical brazilian food... lots of water... no fast food..
Posted by: Jodi
Please post what your eating in a meal by meal format and we can help critique it better for you.
Posted by: HeavyLineBacker
ok...
morning - english muffin with butter and a glass of milk
late morning- apple
afternoon- a big sald
dinner- brown rice, beans chicken(meat,fish) spegetti, all depends on whats for dinner... most the time it includes rice and beans
forgot to mention that i eat alot of brocali.. and take to protein shakes a day... isopure... befor practice and after
Posted by: Jodi
Well your not eating enough for starters and your eating the wrong foods for fat loss.
You need to eat 5-6 small meals per day. 1-1.5 G of protein per pound of bodyweight divided between the 5-6 meals evenly. Carbs should not include bread. Instead you should try slower burning carbs like brown rice, oats, sweet potatos, berries, apples, grapefruit, legumes. Milk has 12G of sugar per cup. You have too much sugar in your diet and not enough protein or veggies. Spaghettie and english muffins will not help you lose fat.
Try reading the sticky at the top of the forum called Newbies Start here. You need to learn proper nutrition first.
Posted by: HeavyLineBacker
thanks
Posted by: Prince
Jodi is right on, you're diet is not bad, but it's not conducive for gaining muscle and losing fat. Just as she said you need to be consuming 5-6 small meals per day, eating about every 3 hours. These meals should be high in quality proteins. Check out the nutrition articles here: www.ironmagazine.com also read thru some of the journals and check out some of the diets to get a more specific regimine.
You can run all you want, but if you do not have a proper diet you will never get lean. It's a common misconception that cardio makes you lean, a myth that unfortunately is perpetuated quite often, even by those that are supposed to be knowledgeable.
The fact is cardio is not even necessary to get lean, I do not even advocate traditional cardio. I believe in HIIT cardio, but that's about it. Do not get me wrong here, cardio works well for some, in fact for those that are severley overweight it's quite beneficial.
