Hi guys , this is an awesome board, and ive been getting great advice from it for the past few weeks , and I think its time I need a little critique on how ive been doing. Sorry if this gets a little more online diary than straight up "question my routine".

Since age 11-13, ive been greatly overweight. I ate pretty much whatever I wanted, as normal kids would, but the weight just added on me. My peak weight, In december of last year, i was around 165. This year, ive steadily decreased, and this summer I had a huge growth spurt, which got me down to around 130. This was pretty much all a generous gift from mother nature, as I did little exercising at this point.

After this, I took it a little further, and for August and September I ate very little, probably all carbs (vegetarian at the time) , and lost alot of muscle weight, and a little fat. I was probably getting about 1000 cals a day , with very little protein.

here, I got down to 118. Im pretty soft looking, not very much definition in anything, and I still had some tummy flab. I do have visible stretch marks right around the front of my waist.

At the end of september , I decided I needed to change this, as I was always tired and knew I was losing alot of the little muscle I had, and was on the road to becoming a full blown "skinny fat person".

So I did my homework and learned everything I could about healthy weight loss and dieting, with cardio, eating clean, and lifting.

Well, for the past 3 weeks ive kept this going, so lets see how Ive done.

My stats are
Age : 14
Height : 5'8
Weight : 118

I run 35 to 45 minutes about 5 days a week , right when I wake up in the morning on an empty stomache. I'm hopeing to get this up to 7 days a week, if I can get up earlier. Im not sure about my heart rate range, but I basically just run for as long as I can till I'm out of breath, walk a little, repeat.

For lifting, I have but a lame 20 pound barbell , which I lift about 3 times in sets of 10. I do this when I get home from school or am just sitting around. I know, sad, but im not really focused on my muscles right now.

I calculated my BMR and TDEE , using "moderately active 3-5 d/w" as the activity variable. This came out to a whopping 2400 calories a day for me, which , as of right now, I find crazy to get.

I know ive been eating very little in the past months, which is why ive taken this slow. for the first week or so, I gradually worked my way up to about 1500 calories. Right now, using fitday, I try to get about 2000 a day , with a 40/35/25 split of the macros. I find THIS to be hard, as I feel incredibly full, and believe me, I used to eat alot of food. Is this just because my body isnt used to it? Or should I really be working my way up to getting 2400 cals a day? That seems like ALOT.

By the way , Ive given up all chocolate, fried food, and soda.

Wow. that was a nice rant. Well , on a school day , this is pretty much my eating sched.

6:30 - wake up , 40 min of "light run"
7:10 - Designer Whey protein shake with fat free soy
(Banana added sometimes)
7:30 - cup of Kashi Go lean (fat free soy milk)
11 - Pure protein bar

1 - a fruit (if school has it)

4 - school out - fruit smoothie

5- Salad (spinach lieves, tomatoe , no dressing)

5:30 - "lift" (haha) - protein shake , maybe can of tuna

7 - a fruit

9 - can of Tuna or grilled lean Chicken with another spinich salad


On the weekend, its pretty much the same, with lots of fruits and nuts thrown in throughout the day.

Right now im just interested in getting my metabolism back on track, which shouldnt be hard since im only 14.

When this gets solid, im probably going to cut back about 400 calories to get rid of the flab, cause right now, im feeling full , all the time.
(please help with the TDEE!)
If I keep this up, can i get rid of the "soft body" look, and after a few solid months of eating healthy and heavy cardio, get a lean, tight swimmer looking body?
Sorry if im coming off as a little immature, I just know what I want and like to be specific about it.

Also, Ive never seen a DV on sugar. How much sugar/sugar alchohol is a healthy range for a day? The pure protein bars have 17g of sugar alchohol, which I have no clue how it relates to regular sugar. Staying away from juices and soda, the bars and milk are pretty much my only sugars.

Well. Please comment and give any advice on my plan. Feel free to tear me apart on anything :]

Thanks alot guys

John (not as famous as stone :p )

PS - Tomorrow ill add some pictures :tu:

I'm glad you decided to make some changes. That's a lot of good information you gave there and I'm sure some folks will give you some good feedback.

As for my opinion, your diet is very poor. Real natural foods build your body. You should replace all the meals up until 1 with real food. Soy milk= bad. Protein bar= little value. Cereal= waste of time. Protein powder= supplement. You need to get some real foods in there. Fresh beef and chicken, eggs, FF plain yogurt, FF cottage cheese, butter, fresh organic vegetables, sprouted grain bread, natural PB, whole milk. Don't be scared of the fat in eggs, dairy, lean beef, butter, olives, or coconuts. Those are good fats. These real foods will nourish your muscles.

5'8" 118. Lift more, don't worry about 7 days cardio. Just lift more. You could run every day and with your diet you'll be skinny-fat forever. You must lift to take it to the next level. Push-ups. Dips. Situps. Eat food- not processed snacks and fancy supps. Lucky you're catching on at 14 before it bacame chronic!

Anyway good luck. I'm sure you'll get lots of advice. My thing is real unprocessed food and lift more.

The portal to what I believe nutritionally:http://www.westonaprice.org/index.html

Seems like you have a good workout and diet.

Have your stretchmarks went away?

Thanks for the feedback both of you!

I see your emphasis on natural foods, and do agree.

Would it be better if I change the kashi to Oatmeal (not instant) and egg whites instead of the shake in the morning? I usually just down the whey when I get back , then have cerial a few minutes later. Would an even better plan be shake right after, then oatmeal and eggwhites for breakfast together?

also, ive seen soymilk get such a bad rap here. Whats the deal with it?

I found "8th Continent" fat free soy at target, and to me, it tastes delicious. It has even less sugar than real milk (6g), and (runs to see label)
7g of protein in a mere 60 calorie cup of it. Seems pretty good to me.
(I have no problem going to skim though)


Is it true that all protein foods boost metabolism? Or does that only go for meats. I understand the powder form of whey, but what about yogurts/cottage cheese? does that go through slow and raise it, or is it more like whey? Also, I tried fat free cottage cheese, which was edible (hah) and mixed that with nat peanut butter. I noticed cottage cheese has ALOT of salt. Still a good choice? Also, what type do you get , along with yogurt (im assuming fat free)?

at my peak weight, my stretch marks were pretty much down every side I could see. Along my hips, inner thaighs, and around my underside of my upper arms. Now, its reduced to some faded "veigny" looking marks around my lower stomache, which still bother me. Also, this might be a little graphic, but leaning over, my chest skin will literally sag a bit, and feeling it, it doesnt feel like its full of anything. This really bothers me, but the doc said if I keep up the diet itll eventually just vanish.

Also, I know its not very good having the bar for my meal at school, but its just to get me through until after school. I know its all compact and my body doesnt burn it, but for 300 calories and the 30g's of protein in it (not to mention tastes like a candy bar :eek: ) id think its better tha nothing, or god forbid, the school food! Basically Cheese pizza and hashbrowns every single day.(yup , you heard right).

unfortunatley I have my lunch at 8th period, 2 periods before I get out in the day. This is way too long to wait until 7 in the morning, so I just sneak the bar during my 6th prd. So considering I cant bring a full real lunch to school, is the bar atleast better than nothing?



Well, once again I go off the deep end on things, but I love talking about getting into shape and staying healthy, it really motivates me.

Thanks alot guys, and keep the comments coming :tucool:

Feel free to search the forum for more answers. Also check out the link I gave you. I actually answered alot of the questions you asked in my original post. You need to do a lot of research on your own. Good luck.

You should definitely eat more, a poor diet at your age would be really bad and since you could still be growing it could spurt your growth (remember more height = free weight loss :) well for looks anyway ) anyway eat more and healthier foods. Also join a swim or track or football team while you still can, I wish I had joined one in high school and stuck with it. It's a great source of excercise and socializing and will keep you fit.

Welcome cutsman!

IMO, you don't have too bad a diet. I agree with Travis that you need more "real" foods, and some more fats in your diet (chicken, maybe some turkey...a really good snack would be natural peanut butter on sprouted grain bread..mmm). Or make yourself a tuna sandwich.

As far as soy milk...I've read some articles where eating soy products is advised against, and then I've read other articles where it says eating soy products is OK and good for you, and rebuttals to that, and more rebuttals...honestly, I have no idea what to believe regarding soy milk. So I just play a safe compromise and have skim milk instead. :lol:

Protein bar as a snack doesn't sound too bad, just make sure you find the best one you can find.

But definately do your research on this, and I think that you'll eventually end up with something that's good, healthy, and tasty.

Good luck :D:

Hi and welcome!

First, you've given a great amount of information - this is wonderfull! We'll have a lot of stuff to criticize and you'll recieve a lot of feedback! :)

I'll start by Supporting Steve's advice to eat whole, natural foods. I believe that a body will function better when receiving building stones that come from natural resources.

Weizur also gave a good advice - I believe that joining a sport group of some kind may be a perfect substitude to your weight training, esp. if you think so little of them. I'm guessing there will be several weekly sessions so that will take care of the work out regime.

On another note, what is your macro split? When I ask that I keep in mind that many people in their decision to lose fat begin a fatless diet. That is not the right way, not only do our bodies need fat to build themselves but many vitamins are accessible to the body only through fat consumption. There's a fine list of good fat, protein and carb resources in Gravity Homer's guide.

As for your meals, I'd suggest switching your school meals from bars to sandwiches. 2 slices of whole wheat bread with a turkey/chicken breast is a very good source of nutrients and is much better than a bar IMO.
2400 calories sounds right, you'll have to eat that much if you want to lose fat properly. You should slowly increase your calloric intake, 200/day untill you reach the amount you shoul eat.

Hope that helps! Feel free to post any question you may have!
:gl:
Gila.

Welcome!

I am also young (16). How is your progress going so far?

Thanks for the replies guys!

I hear you on the natural foods, which is why im making sure the bars are the only "supplement" im using as a meal.

The problem with lunches at school is that I have a very late lunch , just 2 periods before I get out, so its just easier to eat when I get home, and Sneaking the bar during an earlier class is my only option (dont think the teach would like me pigging out on a sandwich while researching DNA)
Heres the nutrition for the bar , if that helps. I compared it to the other bars, and for the amount of calories and protein , it seemed like the best.

Pure Protein Bars, Smores

Nutrition Facts

Serving Size: 1 bar (78 grams)

Total Calories 280

Calories From Fat 70

Total Fat 8 g 12%

Saturated Fat 5 g 25%

Trans Fat 0 g

Cholesterol 20 mg 7%

Sodium 240 mg 10%

Total Carbohydrates 31 g 10%

Dietary Fiber <1 g 2%

Sugars 0 g

Sugar Alcohols (Polyols) 21 g

Protein 29 g 41%

Vitamin A 20%

Vitamin C 20%

Calcium 20%

..yadda yadda.


For my Macros , ive been going for about 2000 calories , (6 PM and 900 left to go!)

ive been going for about 40/35/25.

Once again, is 2000 about a good range for me to be burning the fat? I just wanna ge that down before everything else.

Ive cut down the shakes to 2 a day , 1 after running and one at home, with the latter eaten along with a can of tuna , or an apple with PB. Im never just drinking it alone, which I think is alright just to booste my protein count for the day. Is this a bad thing , and should I just keep it down to one a day , after running? Also for breakfast, how do you guys feel about a little Splenda in Oatmeal in the morning? Im talking about maybe half a tblespoon, with some cinnamon added to it. Just something to make it a little easier on the taste buds, since im cutting cerial for good in the morning like you guys recommended.

Also, should wheat bread be my main source of carbs with things such a tuna and turkey? or should I limit it with my protein meals.


About the growth spurt, I definitely hear you on keeping the body fed, because I know my earlier diet was doing nothing but slowing my metabolism and cutting my body out of stuff I needed. Thats what Im here for now, just trying to get it all down & set :]

Can anyone recommend me some easy lifting exercises? Id appreciate that too.

Well, I guess its time for pictures :]

Theyre kinda big , so I'll link em.

** Replaced the pictures with ones taken next morning**
Front View (http://i2.photobucket.com/albums/y15/QueenFan/IMG_1442.jpg)

Side (http://i2.photobucket.com/albums/y15/QueenFan/IMG_1444.jpg)

**Replaced the pictures with ones taken next morning**

as you can see, im very soft looking. With all the weight I lossed, I still have alot of fat covering my Shape.




This might be a little silly, but Id like to post a picture of a kid I came across, and I looked at him and knew that was the body I wanted.

Feel free to tell me ill never reach him, through whatever reason or not. I just thought id post that , and maybe see your opinions on my goal of something to that extent?

Muscular Kid (http://www.far.nu/01boy/media/gallery/bboy/bbboy603.jpg)


Well , Thanks alot guys. Keep the comments flowing :]

John

Judging by your pictures I'd say you should go for a bulk rather than a fat loss - you seem to have not much muscle mass, and you need it in order to drop those last pounds of fat. That, and you'll have a better definition.
With that said, bulking will be tricky without having access to a various equipment. You can do exercises using your body weight like push ups, pull ups, crunches, squats... You get the idea. Having dumbbells is great - it adds to the exercises you can do. If possible, I suggest investing in a decent, not expencive bench - so that you'll be able to preform DB exercises for back and chest muscles.
You can use the dumbbells for the squats as well, which is better than using just your body weight IMO.

Here's a great site with tons of exercises you can do:
http://www.exrx.net/Lists/Directory.html

:gl:
Gila.

Judging by your pictures I'd say you should go for a bulk rather than a fat loss - you seem to have not much muscle mass, and you need it in order to drop those last pounds of fat. That, and you'll have a better definition.
With that said, bulking will be tricky without having access to a various equipment. You can do exercises using your body weight like push ups, pull ups, crunches, squats... You get the idea. Having dumbbells is great - it adds to the exercises you can do. If possible, I suggest investing in a decent, not expencive bench - so that you'll be able to preform DB exercises for back and chest muscles.
You can use the dumbbells for the squats as well, which is better than using just your body weight IMO.

Here's a great site with tons of exercises you can do:
http://www.exrx.net/Lists/Directory.html

:gl:
Gila.


Thanks for the site Gila!

I was also wondering about bulking as well.

I was thinking with my shape right now though, would it be better to just be on a long term fitness plan, involving weights and my same diet as now? With in time, the fat coming off and the muscle on through weights?

Or would I have to go on a classic bulk with eating MORE (than I already do :d_eek: ) and really vigorous lifting/little cardio.

I might try to join a gym if I need to get really serious on the weights. But , being 14 , that might be some trouble.

Also, a question on the diet. To be honest, im never hungry, but I still love to eat. I basically just eat throughout the day, while staying within my 2000 cals and macros. Is this a bad thing that I should limit to just the 6 small meals a day? Or is it good that im constantly feeding myself (eg constant metabolism)

Once again, thanks guys.

John

I'm guessing it's ok to eat a lot because you're a growing male and you do need to eat more than those who hit physical maturity. IMO you should definately go for a bulk. If you find it difficult to consume all the nessesary macros try eating foods that are high on the macros but don't make you very full - like good oils for fats, whey protein for proteins and dextrose or honey for the carbs. You shouldn't substitude ALL your meals with those though, I think you could get away with half of your meals solid and half sibstitudes.

Also, I think that if you join a sport group you could skip joining the gym. Something like a martial arts class or a basketball group.

Thanks for the site Gila!

I was also wondering about bulking as well.

I was thinking with my shape right now though, would it be better to just be on a long term fitness plan, involving weights and my same diet as now? With in time, the fat coming off and the muscle on through weights?

Or would I have to go on a classic bulk with eating MORE (than I already do :d_eek: ) and really vigorous lifting/little cardio.

I might try to join a gym if I need to get really serious on the weights. But , being 14 , that might be some trouble.

Also, a question on the diet. To be honest, im never hungry, but I still love to eat. I basically just eat throughout the day, while staying within my 2000 cals and macros. Is this a bad thing that I should limit to just the 6 small meals a day? Or is it good that im constantly feeding myself (eg constant metabolism)

Once again, thanks guys.

John