Have questions, need advice!

[Squaggleboggin]

Be forewarned: this is quite a long post, but I'd appreciate it if you'd give it a read and at least leave some sort of comment or reference. Thanks .

I'm fifteen and I've been training for a few months now with strength goals, and I've made some pretty decent gains (I've only been serious for a couple of months). I decided I would like to lose weight, but I'm afraid of losing my gains. Not only that, but I was wondering if a good diet and weight training would be good enough to lose weight. After all, if you build more muscle, won't that extra muscle help burn more fat, even in rest? And what kind of diet should I have? If possible, I'd like specific foods I should eat, or even a specific meal plan I can follow ('more protein' doesn't really help that much). I also find it difficult to eat six times a day, but five times is possible with my schedule (school is basically the only problem). Probably about 20 or 30 (just a guesstimate) pounds would be what I'd like to eventually lose, and preferably within a couple of months. No, I'm not one of those people who just works out to look good for the summer and then goes back into a sedintary lifestyle; I take this very seriously; this has slowly become a priority in my life. I would love to be able to just continue weight training and eat better to lose the weight (I hate cardio unless I could find some sort of workout I'd love, but that's unlikely, and would probably interfere with my weight training). My diet right now isn't all that terrible, but it definitely isn't allowing me to lose weight (and of course, by this I mean lean muscle mass and not just a dependence on the scale; I have some very obvious 'problem areas' that I would be ecstatic to get taken care of, and for which I don't need a scale to help me decide whether they're taken care of). I always eat breakfast before school (usually leftovers of what I had the night before); I drink at lunch because I hate school food and I don't know what to bring to school to eat; I usually eat when I get home from school, if not, after I work out; sometimes I have another snack; dinner; maybe another snack. One of my main problems is what I drink, because pop is a big waste of calories. Luckily, I've kind of weened myself off of the pop and now I drink milk, chocolate milk, or juice. Should I just be drinking water? I always drink water while I work out, and usually after because I'm quite thirsty. I'd prefer foods that don't need to be cold or hot, because then I could eat them anytime, and I could bring them to school to get in another meal. I also will not take any supplements (except for vitamins, that is, if they would help). Thanks for reading this long post, and please let me know if there's any other information I can provide.

 

[overthepond]

Firstly, check out the diet and nutrition section. Second, you go six hours of school without food? What sort of gains could you possibly have made? Almost all of your fat lose will come from diet....seriously, check out the diet section.....

 

[Machher]

lol bro you really need to take english again and learn how to make paragraphs .

here are some tips:

-stop drinking pop and fruit juices these simple carbohydrates cause a huge insulin spike and especially when you are in a sedentary you sure to store those calories as fat.

-always include lean protein + carbohydrates at every sitting

-dont drink alcohol (not sure if you do), at 7 grahms of calories per grahm. Its also a recipie for disaster.

-im telling you i used to be a hardcore junk eater like yourself, having a bag of chips everyday afterschool infront of the TV. But you have to cut out all refined carbohydrates and basically anything else that can be considered "junk foods", also fried foods has to go.

-flax seed...eat it enough said

-HIIT damn it helps
edit:

-Diet you have to clean up. I go to school also, heres how i do it
Meal 1: 8:00 (breakfast @ home)
Meal 2: 11:30 (lunch period)
Meal 3: 2:00 (post gym period)
Meal 4: 4:30 (after school)
Meal 5: 6:30
Meal 6: 9:00 (very small meal no more than 150-200 cals)

taper your calories. Starting with 450 calories in the morning slowly decreasing portion sizes at you work your way through the day.

I tend to play soccer at lunch then right after have gym class. I treat both as aerobic exercise and try not to over work myself. So that i dont over train. If you do the same eat more during these times as i do.

Weight train to failiure, youll burn a few more calories in the long run as you deplete more glycogen and mroe repair will need to occur i believe.

read the e-book Burn The Fat Feed the Muscle by Tom Vueneto. Itll explain ALOT.

 

[Squaggleboggin]

What sort of gains? Mostly squat and deadlift because that's what I'm always consistent with. Besides, six hours isn't that long to go without food... do you sleep less than six hours at night? If so, good luck with keeping that up...

Can anyone help me with the questions about muscle and whether you can lose fat just by adding muscle, or would that just be too slow to really consider? I'll indeed post in the diet section, but help would still be appreciated.

 

[Squaggleboggin]

lol bro you really need to take english again and learn how to make paragraphs .

here are some tips:

-stop drinking pop and fruit juices these simple carbohydrates cause a huge insulin spike and especially when you are in a sedentary you sure to store those calories as fat.

-always include lean protein + carbohydrates at every sitting

-dont drink alcohol (not sure if you do), at 7 grahms of calories per grahm. Its also a recipie for disaster.

-im telling you i used to be a hardcore junk eater like yourself, having a bag of chips everyday afterschool infront of the TV. But you have to cut out all refined carbohydrates and basically anything else that can be considered "junk foods", also fried foods has to go.

-flax seed...eat it enough said

-HIIT damn it helps
edit:

-Diet you have to clean up. I go to school also, heres how i do it
Meal 1: 8:00 (breakfast @ home)
Meal 2: 11:30 (lunch period)
Meal 3: 2:00 (post gym period)
Meal 4: 4:30 (after school)
Meal 5: 6:30
Meal 6: 9:00 (very small meal no more than 150-200 cals)

taper your calories. Starting with 450 calories in the morning slowly decreasing portion sizes at you work your way through the day.

I tend to play soccer at lunch then right after have gym class. I treat both as aerobic exercise and try not to over work myself. So that i dont over train. If you do the same eat more during these times as i do.

Weight train to failiure, youll burn a few more calories in the long run as you deplete more glycogen and mroe repair will need to occur i believe.

read the e-book Burn The Fat Feed the Muscle by Tom Vueneto. Itll explain ALOT.

I think you perhaps somewhat misunderstood my post. I am not sedentary, and I only rarely eat junk food. I definitely don't drink any alchohol whatsoever, so no worries there. I rarely eat out, and what I usually eat at home would be cheeseburgers with buns, which are not greasy or anything like that because I use the George Foreman grill (no, it's not as good as a regular grill, most likely, but it's much better than fried food). I also eat a lot of ketchup with it, and I have at least one burger a day typically, so I think that's a pretty good meal. I don't know how I'm going to eat so much though; maybe that'll be the hardest part for me. I really don't eat very often, and I don't eat a whole lot at each sitting. Perhaps my body is just storing what little fat it does get, but I don't like how I eat fairly healthy yet still am overweight.

I could eat at 6:30 (before school); 10:30 (lunch period); 3:00 (after school); 5:00; 7:00; 9:00 and go to bed at 10:00.

Would you recommend eating flaxseed at every meal? I'm unfamiliar with it, so is it something you can sprinkle onto things or what? Can I eat it by itself without wanting to throw up?

And yes, I've always had trouble with paragraphs for some reason.

 

[Machher]

flax seed you should buy raw seed version. Grind it up in any coffee grinder since the nutrience can only be absorbed if the seeds are broken. But flax seed goes stale fast and you have to grind upo a new batch every mroning id suggest. Mabye 1/2 a tbsp every sitting. Flax seed provides Omega-6 Fatty Acids which most people today are disefficient in. Its all in the training/ Nutrition Sticky. Some benifits is better fat metabolism and a raise in metabolism.

You should try to eat every 3 hours, according to BFFM (Burn the Fat Feed the Muscle) it takes 3 hours for the food to digest.

Your body will go into starvation mode if you have too great of a calorie deficit. Generally 1000 cals difficency will be overdoing a cutting phase, any more you are asking for your metabolism to basically drop to 1/2 its current rate.

Calculate your maintainence calories according to your LBM. Then subtract about 500 calories from it. Eat this many for starters. (500 cals per day deficit, + weight training metabolism booster + HIIT metabolism booster = good calorie deficit, luckily both weight training and HIIT dont trigger any sort of starvation response by the body)

3500 cals = 1 lbs according to BFFM.

500 * 7 = 3500..1 lbs per week lost just off diet reduction. Add weight training and HIIT dieficit in and your looking at mabye 2 lbs per week. This is a safe rate to be burning fat.