Losing to gain.

[JordanMang]

Hi, I'm 15 years old and I currently weigh 248. I'm 6'2, and not sure on body fat percent etc. I want to lose 30 lbs ( bring me down to 210 ) and I was wondering how many calories I should be having a day and what foods I want to get these calories out of. The second part of this post is their anything I can do to maintain if not increase in strength. It seems like I gain strength very easily ( and I workout monday-friday doing various lifts and always cardio do to being in football off season at my school ). For cardio we usually do a 400 on the track, with different things thrown in, matt drills ( tumbling and footdrills ) and box's ( which is jumping on a series of boxes ) etc. But not in the same day, should I cardio more or less?

 

[MeLo]

hi Jordan. If your cardio frequency is at least 3 times a week, then you're good.

At 248, you should try to eat about 3700 calories to start off the diet. Eating your maintainance and doing exercise like you are doing(especially sports) should be good.

When you plateau, just decrease your calorie intake about 200. To lose 30 lbs i think the most you will probably only plateau once.

Not to mention, eat 5-6 times a day.

 

[pnismuscle]

If you want to lose weight go buy some super strong magnets and put them in your shoes and walk around with them all day. The pounds will melt off like butter. Kidding, I saw that advertised on the net. Another favorite is the diet patch.

Anyway, just cut out one meal a day and replace it with any of the protein shakes that are out there. The protein shakes are filling and only about 250-300 calories. A full meal for you is proably 800. This alone should get you to lose 2 lbs a week.

Good luck

 

[GFR]

#1. 6 small meals a day

#2. Calories??? 3000 a day is plenty for you if you are cutting....play with this number but start from here then work your way down if needed.

#3. weights 3-4 times a week

#4 cardio 3 times a week......build it up..start small and work on increasing the time and intensity.

#5. Read the Diet & Nutrition section for diet tips and the types of foods you should be eating

#6. Read the training and online journals for workout tips..

 

[MeLo]

at 250 and being an active teenager, 3000 seems a little bit low?

 

[GFR]

at 250 and being an active teenager, 3000 seems a little bit low?

LBM.....is closer to 180-190..so 3000 cal is fine.....might even be too high for a diet.
He has to start their and figure out from experience where his optimum calorie level is for losing weight...