Currently, I am 15 years old and app. 240lbs. I've never been what I would call average weight. I've never had the chance. Even when I played soccer and baseball, I was overweight. I don't like to do this, but I have to say my being overweight isn't fully my doing. However, I am not going to use that as an excuse to stay this way. I am tired of how I look and how I feel, and I am going to put into effect a plan to change that immediately.

Some people desperate to lose weight seek out fad diets, telling you to eat no carbs, no fat, or even no protein and without changing excercise habits hoping to lose 5lbs a week. I know this isn't realistic. The fastest way to lose weight is lifting weights and doing cardio, along with a refined and healthy diet. Through this forum I have been able to make a plan for both.

My overall goal with this endeavor is not only to lose weight, but to gain strength. I have always been the strongest person amongst my friends, and more recently the strongest person among older peers as well. I pride myself in that, and I plan in furthering my strength beyond its current level. With the program I'm planning on using, you add weight every time an excercise is done. You squat every session, bench press, and barbell row one session alternating with military presses and deadlifts. My short term goals as far as strength goes are a 350lbs squat, a 350lbs deadlift, and a 260lbs benchpress. Currently, I can squat 315, deadlift the same, and benchpress 225lbs.

Another short term goal in relation to strength is to benchpress my body weight. At its current weight at 240lbs, losing app. 1.5lbs per week, and with my current bench at 225lbs and what I, with my limited knowledge, guess to be adding 5lbs every other week to, this goal should be achieved within 4 weeks. If all goes to plan, that is.

As far as body fat and aesthetics go, I don't have much of a goal. I just want to lose fat as fast as is possible without hindering (too much) my muscle growth. I have estimated this to be a 600-700 calorie deficit every day, taking in around 2900-3000 calories with 190g-200g of protein. I won't be weighing myself too often as long as I can see a change in how I look and feel a change in how my clothes fit and how I feel myself. I started the lifting program this week, and the diet starts on monday.

As a general fitness goal, I want to be able to run 2.2 miles comfortably in under 26 minutes. This isn't a random combination of numbers, but rather a mandatory activity at school starting next year. We have 2.2 mile runs, I don't know how often, that leaves school campus meaning there is no getting around it. There is also a 26 minute time frame to not be late to the next class. School generally starts in August or September, so this gives me about 5 months to get ready. At 4 weeks a month, that is 20 weeks, and at 1.5lbs a week, that is 30lbs I will have lost by then, and along with running I'll be doing and the aerobics and weightlifting, I am confident I will be able to do this.

As far as weight lifting goes, I have chosen a 5x5 program, a sample of which follows:

Monday:
Squats - 5x5 w/ 190lbs
Bench Press - 5x5 w/ 160lbs
Bent over barbell rows - 5x5 w/ 135lbs

Wednesday:
Squats - 5x5 w/ 195lbs
Military Press - 5x5 w/ 110lbs
Deadlift - 1x5 w/200lbs

Friday:
Squats - 5x5 w/ 200bs
Bench Press - 5x5 w/ 165lbs
Bent over barbell rows - 5x5 w/ 140lbs

That gives you an idea of how the weight progresses.

I started the program this week, so I can't comment on its effectiveness quite yet.

To lose the fat, in conjunction to the weight lifting I am going to be doing aerobics for 30minutes every morning I don't lift weights. That means Tuesdays, Thursdays, Saturdays, and Sundays every week. I will also start running. At the beginning, I will run .25 miles twice a week for one week. The following week, I will add .25 miles. I will do this every week until I hit 2.5 mile runs. This is inline with what we will be required to do at school at next year.

I'll be back every few weeks with my progress.

You should start a fitness journal...:nod:

Folks here can stop in and check up on what you are doing and provided feedback and answer questions that you may have...good luck!

Hey Brutus, I'm doing the same workout as you, did my first workout on Wednesday and my god I am sore today!
Good luck with reaching your targets, my personal targets are probably less then you lift in warm up sets lol :o(yes I am that weak) but I will get there!

Alright well, I just weighed myself (for the first time, when I said 240lbs it was a guess). I weighed myself several times, getting between 245lbs and 255lbs each time. So I can't be sure. I won't change my diet, though. My 3000 calories is still plenty to give me ample energy, and is plenty for a person with similair attributes to myself minus the fat, who would weight by my estimation 180-200lbs. The only thing that changes is the calorie deficit, which will be just a bit higher than I previously thought, being as I based those off of 240lbs.

Just in case anyone was wondering, here is the meal plan I have as a base:

7:00am: 1c of oats w/ sugar, 3 eggs, ½ chicken breast

Throughout school up to lunch: protein powder, oats, milk,

About 12pm, school lunch: Lowfat milk, sub sandwich (best I can do at school, can't bring my own)

3:00pm: Chicken breast, milk, vegetables

Post workout, around 4:30pm: protein shake w/ oats and peanut butter

6:00pm: 1 ½ Chicken breast, vegetables, milk

9:00pm: Protein shake

Alright well, I just weighed myself (for the first time, when I said 240lbs it was a guess). I weighed myself several times, getting between 245lbs and 255lbs each time.

That is very telling, to be 15 lbs off in your estimation and actual. There are very few people who can weigh 255 lbs and remain heathy. I hope you begin a weight reduction diet as your primary goal.

There are many here at JSF that will help you.:tucool:

That is very telling, to be 15 lbs off in your estimation and actual. There are very few people who can weigh 255 lbs and remain heathy. I hope you begin a weight reduction diet as your primary goal.

There are many here at JSF that will help you.:tucool:

255lbs was the highest reading I got. It was closer to 245lbs on average throughout the 10 or so times I did it. It was a digital scale, and so I'm guessing that is the reason it varied so greatly. With eating 3000 calories a day or less, substantially less on average, I'll be losing anywhere from 1.5lbs to 2.5lbs of fat per week, and then some additional water weight. This is about as fast as you can go safely from what I've heard. At the same time, though, I will be eating 180-210g of protein a day (3 chicken breast at 24g a piece, 3 protein shakes at around 30g of protein each, 3 eggs at 6g each. and 2-3 additional serving of milk at 7g each, plus the small amounts of protein from everything else) , enough to support full muscle growth in a person of my strength minus the fat.

Edit: Also, telling in what what way?

A quick question: Is it realistic to want to be down to 200lbs by the start of next school year? That's in late August or early Sept. I think 200lbs would be a healthy weight, and it'd be great to look completely different on the first day of school. If 200lbs is asking a bit much, how much do you think I could lose if I keep to a good diet plan and continue to work out hard?

If your current weight is ~250 lbs, then to expect to be at 200 lbs in 4 months is unrealistic. A more realistic goal would be to lose 2 lb per week through exercise and diet, and to target 200 lbs in 25 weeks, rather than 16. You will see 2-3 lbs per week weight loss initially, but it will slow down to 1.5 or so as you get closer to your target.

I am considerably older than you, but I started at 250 lbs in September and just hit 200 lbs this week. I maintained a very strict diet, did cardio 5 times a week, and have been lifting 4 days a week for the last 14 weeks.

It takes time to lose 50 lbs, but it is definitely worth it. Given your age and metabolic advantage, you should be able to hit 2 lbs per week or more without too much trouble if you stay dedicated.

255lbs was the highest reading I got. It was closer to 245lbs on average throughout the 10 or so times I did it. It was a digital scale, and so I'm guessing that is the reason it varied so greatly. With eating 3000 calories a day or less, substantially less on average, I'll be losing anywhere from 1.5lbs to 2.5lbs of fat per week, and then some additional water weight. This is about as fast as you can go safely from what I've heard. At the same time, though, I will be eating 180-210g of protein a day (3 chicken breast at 24g a piece, 3 protein shakes at around 30g of protein each, 3 eggs at 6g each. and 2-3 additional serving of milk at 7g each, plus the small amounts of protein from everything else) , enough to support full muscle growth in a person of my strength minus the fat.

Edit: Also, telling in what what way?

Telling because you haven't been watching your weight, more closely. Since a pound of muscle is 72% water, there isn't that much protein required for growth. So, as you see "water weight" isn't a bad thing. I suggest you drink plenty of water

Your BMR is 2368. Using an activity rate of 1.55 would give you a 3638 maintenance level. Subtract 1000 calories for a 2 pound loss is 2638 calories. As you lose weight, you will require less calories.

Glad see you are moving towards weight reduction. I am sure you will get plenty of support here at JSF. :gl:

Telling because you haven't been watching your weight, more closely. Since a pound of muscle is 72% water, there isn't that much protein required for growth. So, as you see "water weight" isn't a bad thing. I suggest you drink plenty of water

Your BMR is 2368. Using an activity rate of 1.55 would give you a 3638 maintenance level. Subtract 1000 calories for a 2 pound loss is 2638 calories. As you lose weight, you will require less calories.

Glad see you are moving towards weight reduction. I am sure you will get plenty of support here at JSF. :gl:

Yeah, that's how I figured out how many calories to eat before. At 2700-2900, which is my goal, it'll be at least 1.5lbs a week. Do you think 2700 calories, assuming I have 170g or more, would be enough protein and such to grow muscle at a good enough rate to keep up with this plan here?

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

If your current weight is ~250 lbs, then to expect to be at 200 lbs in 4 months is unrealistic. A more realistic goal would be to lose 2 lb per week through exercise and diet, and to target 200 lbs in 25 weeks, rather than 16. You will see 2-3 lbs per week weight loss initially, but it will slow down to 1.5 or so as you get closer to your target.

I am considerably older than you, but I started at 250 lbs in September and just hit 200 lbs this week. I maintained a very strict diet, did cardio 5 times a week, and have been lifting 4 days a week for the last 14 weeks.

It takes time to lose 50 lbs, but it is definitely worth it. Given your age and metabolic advantage, you should be able to hit 2 lbs per week or more without too much trouble if you stay dedicated.

Yeah, I was thinking it was a bit lofty. But still, 30lbs in 16 weeks, along with much improved strength I'll have, will be quite a change I think. I'm not sure, but I would think losing 30lbs of fat would be quite an aesthetic change.

Yeah, that's how I figured out how many calories to eat before. At 2700-2900, which is my goal, it'll be at least 1.5lbs a week. Do you think 2700 calories, assuming I have 170g or more, would be enough protein and such to grow muscle at a good enough rate to keep up with this plan here?

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Can anyone give me their guess as to 170g being enough protein to gain strength at a good rate?

Can anyone give me their guess as to 170g being enough protein to gain strength at a good rate?

Yes, I base it on the facts that muscle is made up of only 22% protein and that the RDA for you is about 85 gms. So 170gms should be more than enough.

BTW: What is your Squat weight for reps, how many reps do you do in a workout?

Most recently for squats I did five sets of five with 200lbs with about a minutes rest inbetween. On Monday I'll be doing five sets of five with 205. Why?

Most recently for squats I did five sets of five with 200lbs with about a minutes rest inbetween. On Monday I'll be doing five sets of five with 205. Why?

Just curious, seeing how you are progressing. Have you tied down diet, yet?

Just curious, seeing how you are progressing. Have you tied down diet, yet?

Starting on the diet and cardio and possibly running tomorrow, actually. It should be under 3000 calories a day with over 170g of protein. Lots of chicken breast, some eggs, I'll add in some vegetables to breakfast and dinner, and well under half of my protein intake will be whey protein from shakes. I'm pretty confident this'll all go well.

Also, tomorrow has some other good things in store. First off, I'll be putting 45lbs and 35lbs on the bar, which for some reason seems like a small benchmark. I like only having to put on four plates instead of six or eight. Also, when I did deadlifts last time, 1x5 with 190lbs, it felt light, so I'm adding 20lbs this week and trying out 210lbs. If it goes well I'll continue on with the standard 10lbs increments. I'm not satisfied with my deadlift weight, though. For only doing 1x5 I feel as if I should be doing substantially more weight than my squat. 190lbs felt a bit light and it is a relatively new movement, so perhaps I'm capable of more and just not quite comfortable enough to do the full weight yet. Either way, in a couple of weeks I'll be alternating weeks when I add weight to my squat until I have a good 20lbs deficit. Does that seem reasonable?

Instead of "under 3000 calories", try for 10x body weight (about 2400 for you right now). I would also shoot for a 40P/40C/20F macro ratio, which would give you

240 g protein
240 g carbohydrate (keep simple sugars as low as possible here)
53 g fat

Diet is the most important for fat loss, but cardio is a key as well, especially when you add in lifting (think of a balanced program as a three-legged stool).

Instead of "under 3000 calories", try for 10x body weight (about 2400 for you right now). I would also shoot for a 40P/40C/20F macro ratio, which would give you

240 g protein
240 g carbohydrate (keep simple sugars as low as possible here)
53 g fat

Diet is the most important for fat loss, but cardio is a key as well, especially when you add in lifting (think of a balanced program as a three-legged stool).

I posted my planned base diet in this thread, could you maybe help change it up a bit to increase the protein and decrease whatever necessary?

I posted my planned base diet in this thread, could you maybe help change it up a bit to increase the protein and decrease whatever necessary?

Did you calculate calories? are they 3000? What is the vegetables? Listen to kevin on calories at least.

Instead of "under 3000 calories", try for 10x body weight (about 2400 for you right now). I would also shoot for a 40P/40C/20F macro ratio, which would give you

240 g protein
240 g carbohydrate (keep simple sugars as low as possible here)
53 g fat

Diet is the most important for fat loss, but cardio is a key as well, especially when you add in lifting (think of a balanced program as a three-legged stool).

Why cut a 15 year old who is just starting to clean up his food sources and get an exercise program going to 10kcal/lb bodyweight right from the start?

Brutus: I think the most important thing right now is that you build some consistency with much better meal choices compared to what your body is accustom to. Your plan seems to do this very well.

Don't overthink the math right now; the simple step of eliminating what sounds like a good amount of fast food and calorie dense, but nutrient lacking, items will go a long way towards your initial progress.

See how your energy levels are doing, how you're feeling, how your workouts are going, and how your body is physically reacting. Find the point at which you start to drop a few pounds, and make it your decision if you choose to eat less.

The one thing that stands out in your diet to me is the shake you're having for meal two before your school lunch. This looks like possibly a forced meal to me, designed to make things look good on paper. Do you have time between classes for this? Is it even allowed? If you're eating a good breakfast and bringing a quality lunch, there's no reason to think you must eat something here.

Why cut a 15 year old who is just starting to clean up his food sources and get an exercise program going to 10kcal/lb bodyweight right from the start?

Brutus: I think the most important thing right now is that you build some consistency with much better meal choices compared to what your body is accustom to. Your plan seems to do this very well.

Don't overthink the math right now; the simple step of eliminating what sounds like a good amount of fast food and calorie dense, but nutrient lacking, items will go a long way towards your initial progress.

See how your energy levels are doing, how you're feeling, how your workouts are going, and how your body is physically reacting. Find the point at which you start to drop a few pounds, and make it your decision if you choose to eat less.

The one thing that stands out in your diet to me is the shake you're having for meal two before your school lunch. This looks like possibly a forced meal to me, designed to make things look good on paper. Do you have time between classes for this? Is it even allowed? If you're eating a good breakfast and bringing a quality lunch, there's no reason to think you must eat something here.

It was suggested in another thread due to the gap between breakfast and lunch being 5 hours. It would just be milk or water in a shaker with protein powder.

Did you calculate calories? are they 3000? What is the vegetables? Listen to kevin on calories at least.

I calculated them before, but forgot the exact number. Its just about 2600-2700 I'm pretty sure. The vegetables are whatever we have, probably a mix of carrots, corn, green beans, and peas. Also, whenever we have potatoes, I"ll probably eat one or two of them.

So, one day this week I will reach a sort of milestone: I'll be doing five sets of five with my body weight. When I weighed myself I couldn't get an accurate reading, but the highest I got was 255lbs, which I will be squatting for sets on Friday. After one week of adding weight every day, and doing weights that are appropriately heavy (for the most part), I'm glad to see that I'm not running into any trouble yet. I am a bit curious as to how long I will be able to go until I stall on an excercise. I think when that happens, I'll try maxing out.

Edit: Went pretty well. The squats were fine, although I barely made the last set of five. I'm not adding weight to the benchpress this week so my military press and barbell rows can catch up a bit. Speaking of which, I was doing too much weight for barbell rows. I was doing 5 sets of 5 with 160lbs, but my ROM was complete crap and I ended up using my back. Next time I do barbell rows, which is Friday, I'm going to do 10lbs less, which'll be 150lbs.

Also, today was a wreck for my eating. I woke up late, worked out late, and everything got ruined. Tomorrow I'll have to be 100% on to make up for it.

I decided to make a new goal: Squat 400lbs by the end of the school year. School ends on June 18th, and I think 400lbs is JUST within bounds. In 6 weeks, if I don't stall or deload, I'll be doing five sets of five with 320lbs for squats. If that's 80% of my max, my max should be 400lbs even. If it's closer to 70%, it could be almost 450lbs, although I think that's pushing it a bit.

Ok, but realize that's likely to be an absolute best case scenario.

I hope you're keeping fat loss as your number one priority right now (this doesn't mean your strength isn't important, I'm sure you get what I mean). Once you get your BF% under control, you'll be able to lift without having to keep your body at a calorie deficit, and the strength gains will come easier.

During your fat loss stage, turning some of those 3x weekly 5x5 squat sessions into 3x5 wouldn't be a bad idea to think about. You're likely to need some sort of intensity/volume throttling along the way anyway.

Above all, stay safe. Don't push things that just don't fell right yet.


Probably time to start a thread in the journal section btw.

Ok, but realize that's likely to be an absolute best case scenario.

I hope you're keeping fat loss as your number one priority right now (this doesn't mean your strength isn't important, I'm sure you get what I mean). Once you get your BF% under control, you'll be able to lift without having to keep your body at a calorie deficit, and the strength gains will come easier.

During your fat loss stage, turning some of those 3x weekly 5x5 squat sessions into 3x5 wouldn't be a bad idea to think about. You're likely to need some sort of intensity/volume throttling along the way anyway.

Above all, stay safe. Don't push things that just don't fell right yet.


Probably time to start a thread in the journal section btw.

Yeah, I know it's a best case scenario. Also, my diet will allow me to be at about 1000 calories deficit everyday, or 2lbs of fat loss a week, which is a healthy rate, but at the same time I am able to get enough protein to where I think I'll be able to workout at full intensity and see full gains. Regardless, I had planned to stop adding weight to squat and benchpress for a single week every few weeks to let everything else catch up a bit. Week seven is a stall week for squats, as is week 9 (when I will hopefully be able to squat 400lbs), and this week is a stall week for bench, as well as week 7.

I'll start a journal one of these days. This'll be my last post in this thread: I just went out to see if 305 was any easier...I was able to do 9 reps.

Edit: Just did 350lbs. I'm going to try 360lbs later today, maybe 370.

Edit2: I was just able to do 360lbs, so I'm getting pretty close to my goal of 400. I think 5 weeks is a bit too soon, though.

I'll start a journal one of these days. This'll be my last post in this thread: I just went out to see if 305 was any easier...I was able to do 9 reps.

geez you are strong!!!

Good luck, looking forward to seeing your journal. I am definetely no expert myself but most people seem to say that it is difficult (not impossible) to add significant strength/muscle gains while trying to lose a lot of wieght. Keep that in mind as goonie said!

Good luck, looking forward to seeing your journal. I am definetely no expert myself but most people seem to say that it is difficult (not impossible) to add significant strength/muscle gains while trying to lose a lot of wieght. Keep that in mind as goonie said!

The common thought is that it is difficult to add MUSCLE while cutting, but not that you can't have strength gains during this phase. Lifting builds strength in the existing muscles faster than new muscle is added.

Adding muscle usually requires a caloric surplus, but strength gains can be made at any time with the right training regimen.

The common thought is that it is difficult to add MUSCLE while cutting, but not that you can't have strength gains during this phase. Lifting builds strength in the existing muscles faster than new muscle is added.

Adding muscle usually requires a caloric surplus, but strength gains can be made at any time with the right training regimen.

Ah, that is one thing I had been thinking about. So adding actual muscle mass will be harder, but gaining just strength won't be (as much). That's good to know. I'm doing low rep sets, so I'll be adding minimal muscle mass but should be gaining lots of strength.

Actually, the only certainty is that you will be doing low rep sets ...

With the right diet (translation - caloric deficit and lots of protein) you should be able to cut while seeing strength gains, but there are no gaurantees on anything.

Actually, the only certainty is that you will be doing low rep sets ...

With the right diet (translation - caloric deficit and lots of protein) you should be able to cut while seeing strength gains, but there are no gaurantees on anything.

My diet has been pretty bad so far. We didn't have as much chicken/oats and such around as I thought, so I was barely eating below maintence. I've lost minimal amounts of weight, but I've added at least 30-40lbs to my max squat. Once I get my diet in order, I'll have, if anything, more protein than I do now, with less calories, so I don't see why my gains should slow down.

That's impressive progress on the max weights - being older I am more focused on body fat reduction and aerobic fitness. Diet for me is critical, cardio and my strength training are tied for second place.