I am 5'11, I weigh 195lbs. I would like to get to around 180, and get rid of my fat. I workout mon through friday by doing at least 30 mins of cardio every day, including sat and sunday. I also do pushups and situps 3-4 days a week In the past year I have lost around 50 pounds, and I just wanna loose 15 more pounds. So what can I do? What should I eat? I am an Junior in High School, and I don't think I could do the meal program eating every 3 hrs while I am at school. Please Help!

Lets get started!

First thing first - If you don't believe that you can eat every 3 hours in school, then you won't be able to. If you do believe you can get this done - then you will be able to. It's as simple as that. If you want to make excuses, be my guest, but it won't lead you to your best body possible..

With that being said, I made it through highschool living the bodybuilding lifestyle just fine. So, if you don't think it can be done, I'm living, walking, talking proof...so get that thought out of your head....

Meal 1: In highschool, getting up, showered, and eating a good breakfast is always a challenge! I know where your coming from. My suggestion:

Oats, Whey, and natural Peanutbutter. It's delicious and gets you a nice amount of protein, great slow releasing carbs and essential fats.

Meal 2: This one is going to come mid morning. My suggestion here is to take a Muscle Milk RTD to school. These things are pretty new, taste absolutely-fcking-amazing and give you 32 grams of protein and another 15 grams of healthful fats. The carbs are also around 10. It's really a great product in my opinion - I wish they were around when I was in highschool.

Meal 3: This one depends on your school's offerings. Chances are you have a grill station at your school cafeteria. If so, bring a whole wheat bun to school and just ask for a piece of grilled chicken. Also, throw a little slice of avocado on the sandwhich and maybe a thin slice of skim-milk lowfat cheese and your set with your 3rd healthy meal of the day.

Meal 4: Ok, so this is going to be your pre-workout meal. You don't work out with weights yet? Well we're gonna get you started! Anyways, here I want you to just have something simple and protein packed. So if you go home before you lift, then maybe tuna on a piece of whole wheat bread (toasted). Maybe a chicken breast with a baked potato. Maybe some steamed chicken and rice from a chinese restaraunt. Maybe some oatmeal with whey again? It's really up to you

Meal 5: This is your post workout meal. You just got home from the gym, you kicked ass. Down a whey/dextrose shake. Search the board for what this is.

Meal 6: This is the dinner that your mom serves you. Make sure you get a nice serving of protein and watch out for processed carbs. Ask your mom to maybe make brown rice instead of white rice, whole wheat pasta instead of regular, or serve you your sandwhich on whole wheat instead of white. Watch out for gravy or any crazy sauces and just try to keep the portion under control.

Write up a meal plan for yourself and post it on here, I'll help you tweak what you post. Also, how much experience do you have lifting, if any at all..

First of all, you need to take care of your eating plan first, because nutrition is number one when it comes to fat loss. When you've take care of your meal planning, try to consume 500 kcal below your maintainace level, so you will lose approximately 1 lbs per week. Now the fun part, you need to weight train aside from doing cardio everyday. If you're just doing cardio, you'll lose muscle mass along with the fat, so you'll just create a smaller version of yourself, not the ripped one. So weight-training is important when it comes to fat loss.

Well, I must be doing something right if I have lost all this weight and am almost close to my goal weight right?/

Well, I must be doing something right if I have lost all this weight and am almost close to my goal weight right?/

Only you can answer that question... You need to ask yourself, "I am almost reaching my weight goal, but am I also reaching the body composition I'm dreaming of?". Because you see, there's a different between 180 lbs with 10 % bf and a 180 lbs with a 15 % bf. Just somwthing to consider...

Congrats! If you've lost 50 lbs. in a year that is a great accomplishment. Most would agree to cut back on cardio and start a lifting program. No time to eat a good protein bar midmorning between classes? I can remember my junior and senior years, those few minutes between classes allowed for plenty of illegal activity lol!


I am 5'11, I weigh 195lbs. I would like to get to around 180, and get rid of my fat. I workout mon through friday by doing at least 30 mins of cardio every day, including sat and sunday. I also do pushups and situps 3-4 days a week In the past year I have lost around 50 pounds, and I just wanna loose 15 more pounds. So what can I do? What should I eat? I am an Junior in High School, and I don't think I could do the meal program eating every 3 hrs while I am at school. Please Help!

Great job Nick02!! 50 pounds lost is incredible! Well you obviously have been doing something right to lose that much, so why stop a good thing? Every question asked will have 5 different answers. All our bodies are different and reacts to different "weight loss scenarios". If you're stuck at your weight (and it's not a plateau), keep switching up a routine till you find something that works for you. Your body may have adapted.

When I was in high school I know what you mean about not being able to eat...well at least eating while not getting caught. I joined crew (rowing) in my junior year and man did I lose a LOT of weight! So maybe try joining a sport like track or something? If you HAVE crew, you should totally give it a whirl...I'm still extremely close to my boat buddies to this day!

Many people are very anti-aerobic for some reason. I started running again because I was one of those people at first and hmmm...weight loss started back again, wonder why? :D Anyway, in my "opinion" your workout schedule seems good to me! Just eat clean, keep up your exercises, drink lots of water, lift weights, and you'll make it through quickly enough!

Well, I must be doing something right if I have lost all this weight and am almost close to my goal weight right?/

Yes. But losing the last % of BF are much more difficult compared to what you have been doing until now.

If you start at 30% BF going down to 15-16% will be possible with almost any diet with low enough calories.

But going from 15% to 7-8% takes great skill, knowlege, planning and discipline. Because the risk that you will start to lose mostley muscle/LBM will increase when your BF% decrease. And to prevent that what you are doing now will eventually not be good enough.

Is it really that difficult to have a small snack every 3 hours in school? It will only take 2 minutes to eat when you have a brake.

Regards!

I agree with the others -- great job on losing 50 pounds. You're definately doing something right -- but that doesn't mean you can't find something better -- and you can.

Your cardio seems fine, but you if you eat better, you'll make a world of difference -- you'll have more energy thoughout the day, you'll have better cardio sessions, too. You'll run faster, longer, harder.

Then, if you add good weight lifting, it will bring everything together. You'll be strong, energetic, alert in school, your reading speed will increase, etc. You'll feel even better than you do now. And you probably feel pretty good now -- it gets better.

What you've done is great -- but it can be even better, my friend.

Keep us posted on your progress.