I'm 16 years old, male, healthy. Over the last year I went from 118 to 172 within just 9 months from an unhealthy diet and no real exercise. In June of 08 i began working out. Since then I've lost nearly 32 pounds. I now way roughly 140. I work out 5 days a week, doing running and jogging on the treadmill for roughly 40 minutes. Burning a minimum of 500 calories and no more then 700. I also have been on a diet, not really that scheduled though. I eat two main meals a day. Usually at 11:30 in the morning and at 5:00ish. I eat small meals with no snacks inbetween and if i do eat a lot it's usually salad or fruit or chips with salsa, the good kind. I drink mainly water and milk sometimes. I cut out all fast food, desserts, snacks, chips, greasy food, and soda. My primary question is, I still have man boobs (they're small though) and a stomach. Everything else is skinny and toned though. I'm not sure how I should try to remove the remaining fat without gaining weight or stopping cardio. I easily will gain the weight back if i dont work out. I'm not sure what type of work out or diet i should follow now. I don't smoke or drink anymore. (except weed like once every 5 or 6 months, just once, but would that effect the man boob thing at all?) I know to gain nice abs and pecs i need to build muscle, but on a diet with low portions, your body prefers to take out muscle before body fat when your not eating. Any advice or help at all with my problems?
When do you get up and how many small meals do you eat? No weed is not doing anything, no need to worry about that. And what is your work out like?
Well i have school in the morning, no time to eat breakfast, so i eat at 11:30, which is usually just a sandwich with water or a salad with school milk. I usually eat dinner too, which is like chicken with salad and some type of side dish like noodles, rice, corn, or bread. It's all cooked at home, not any fast food or deep fried stuff. Thats about it, sometimes ill eat a snack and not dinner when i get home from school, like chips and salsa, fruit, or left overs from the other night, but i wont eat dinner because i already ate the snack and probably full. I usually do push ups(50) sit ups (50-100) crunches (100) and then some chest work, usually just the butterfly thing or whatever its called. Then i run on the treadmill for roughly 30 to 40 minutes, depending on how quickly i burn off calories on it. I usually aim to get 600 calories on the treadmill.
are you eating soy? some people are very sensitive to it. other than that, the belly and "boobs" are basically just fat and they'll come off when the fat burns off. keep up the awesome work, and don't forget not to restrict your calories too much, you're still growing. PROTEIN and good fats, it's for your brain and growth.
1. i need to know exactly what you are eating. if you have 1/2 of an apple, write it down. hoping to see a good 3-4 days of exactly what you are eating 2. you are probably working out too much for how little you are eating
I eat junk food but I make sure it's not a lot. The key is making sure you work out with weights three days a week, and do cardio at least twice a week, maybe more. Last week I worked the hell out of myself by doing cardio after a work out and doing cardio on the actual cardio days. Another thing you should avoid is eating before bed. Food takes four or more hours to digest, depending on what you eat, so make sure you're done eating at least around 7 pm. By doing this, I lost two pounds last week, no joke.
yeah, i dont eat after 8 clock and im usually asleep by 11:30ish on the school nights. I try really hard to not eat junk food. Example: Last night i worked from 3 to 10. No time for dinner and no money (as usual) so before work after school i had chips and salsa. I say roughly like 400 calories worth of the chips and 50 of the salsa. I did all stocking that night and when i got home around 10 i was hungry, but didnt want to eat because it was so late. But i know if i dont eat then by tommorow morning ill eat too much for lunch. So i had a few pieces of fresh pineapple then went to bed. Woke up, for the first time in months i bought a coffee at dunking donuts (medium) and had one bite of a friends egg mcmuffin sandwich. I then had lunch as usual, one sandwhich, wheat bread, light mayoniase, roast beef, turkey, and cheese. I also had a few curly fries with some dip and water. Because i ate the fries with dip and the bite of breakfast crap, i walked home from school (a good 40 minute walk). I came home, around 5:30ish i ate dinner, which was grilled chicken with fried onions and peppers, hot salsa, and cheese in a tortilla wrap. I had two of those. Played some guitar/lessons, and now im gonna go work out. I'm gonna run for roughly 40 minutes, burning 600 calories (wont stop until i have) and probably do some chest work and pushups and sit ups
Yeah, I know. Anyway, I have a new idea for what I should do to start building muscle. Now that I've lost roughly 30 pounds (now weigh 140) I still have some what of a stomach and the "man boobs". So instead of doing all cardio and what not, I'm going to alter my diet slightly and start weight lifting. I don't have much equipment, just the basics and can't afford a gym membership or go out to some fancy place and buy myself some pills or books. Anyway, I plan on fixing my metabolism. I think in order to do this I will eat a piece of fruit every morning before school, eat one sandwich at lunch and then have dinner. Each meal is about 4 to 5 hours apart. I think this will help my metabolism? (Any opinions or corrections would be welcomed P.S. my metabolism is really bad) I'm going to still work out 5 days a week, one day I'll do all upper body, the next day all core, the third day all leg work, next day more core work, and the last day upper body again. Also I'm going to try to cut back on the cardio, but I fear if I do this I'll rapidly gain body fat back, which I don't want. I'll probably run on the treadmill for an estimate of 400 calories burn. (Cardio will still be 5 days a week) Does anyone have any suggestions or opinions on this new workout? Do you think I will be able to keep the fat off, pick up my metabolism, and put on toned and defined body physique? I don't mean body builder or someone on steroids, just good looking body. P.S. For dinner I usually get all of my protein from chicken and lunch from deli meats. I'm also trying to completely wing myself off of junk food.
As far as junk food is concerned, if you want to still eat it, it's cool, but as I said before, don't overload. It's good that you want to start weight lifting now, that's a very good way to build muscle since you've lost weight, but keep up the cardio as well. By doing both you'll maximize your results.
