Hey guys Well I am 15 now, 234 lbs, 5' 9". I am not sure of my BF% it shouldnt be too bad. Well recently I went to doctor ad I have high blood pressure and now im going to diet, but more importantly I am going to the Bahamas end of August and my dad put up a little family wager the person who looses the most weight by the trip wins $100. So I was already planning to loose weight so this just worked out perfect. I have a bad right ankle so currently I cant jog which is annoying sprained it but its recovering so im going to try swimming. I have the excercise portion down I just need dieting so I was wondering if anyone here can help me make up a steady diet because I know you all are very knowledgable. I think I am trying for about like 20 pounds or so and actually imput on any excercising would be good like whether or not to do lots of weights or just lots of cardio and not really any weights? Remember im trying to get lean not bulk up after trip maybe ill try to gain more muscle mass just right now goal is to loss fat. Thanks all

Okay Epididymis,

1. Get your body fat tested. Either purchase a
machine by Tanita or go to a health club. They usually
charge between 15-30 for a test.
2. Measure your waste each week.
3. 1450 to 1650 calories per day.
4. 75 to 85 grams of protein per day.
5. Full body weight training every other day.
6. Don't think about vacation weight loss, think about a
lifestyle change. No Diets. Create an eating approach.
7. Get some physical therapy for your ankle.

When you have any new questions feel free to ask.

PG
P.S. If your ankle has pain, ice and elevate it for 20 minutes.

Do you mean "waist", not "waste"?

Where in the hell do you just grab 1450 to 1650 calories per day?

Find your maintance calories online and start out only eating a slight defecit of 500 calories and decrease it when you start to plateau.

I would get a fitday.com account set up immediately and start learning to count calories.. it's key to losing fat.

More grams of protein each day, go for 1g per pound of BW to be safe.

Full body training every other day is certainly not the only choice, could also do upper/lower split or something as well.

Thanks all but why the protien? and can someone give me like an example diet that they do everyday or something that they think would be good for me? And for full body training my doctor says no heavy weights yet because of my high blood pressure and im currently being medicated for has of today. So should I be doing on the higher or lower end of what I can lift when im doing excercising for fat burn? like the difference between 15 lb dumbells and like 25-30 ? I am just trying to get lean right now I think I have enough muscle mass for now until I am down low enough then ill start going for more muscle :].

Are foods like All natural peanut butter,wheat bread good for me? and can you add some foods that you think I souhld be eating? thanks

Also I found out that I sohuld be eating about 2900 calories? that is 20% less than my normal BMR can anyone confirm this?

I posted a "starter" post in your journal. Not exhaustive, but general info.

I had asked in your journal how you came to determine your 2900c in calories (before seeing this post), and now I see that this 2900c is a deficit from your MT-Line.

How did you determine your MT-line? But answer this in your journal.

Go to your journal, and try to keep questions you have in one place. This will save confusion, and will organize yourself just a tad better.

Best wishes


Chillen

Chillen has to be about the best okay ill keep them in my journal thanks

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