When I came back up to college I wanted to put on weight. I was way too skinny. In August when I came up here I was barely 130 pounds. Now I am around 145, which is a good weight except I did it by not having a good diet and neglecting exercising. I wanted to be around 145-147 but I am noticing that I am looking bulky. Never in my life have I ever been this big and I want to cut the bulky look back down. I think if I can go down 5-7 pounds and be around 140 and keep weight training that would be good. Being over is not good due to the fact that I did not gain it properly.

Here are my questions on fat loss(I have never really needed to do this before)

1.What is a good cardio program to follow? My current plan is to run/bike 2-4 times per week, and train in my martial arts 2 times a week. Is that sufficient or do I need more?

2.I have a really fast metabolism and I feel hungry pretty quickly. I have a ton of cereal in my room along with a ton of low fat milk. I eat it for breakfast, have a wheat sub with salami/tukey for lunch, and for dinner it depends where I eat. I normally eat first at 10 AM, then again at 12 PM, then again at 5-7 PM, then I have to eat again at 10PM-12AM and possibly once before I go to bed depending on how late I go. What can I do about my constant hunger when trying to loose weight? Is cereal a good snack that will fill me up?

Your advice is greatly appreciated. I have never really wanted to go down a few pounds. I went up what I wanted to but I don't think I did it correctly and I went up too much.

Thanks

Seyz

First of all, how tall are you? What is your goal? Do you just want to lose weight, or lift as well? Personally, for your situation lifting some weights and cardio seems logical.

It seems like you may not be eating enough. Their is nothing wrong with cereal, just stay away from the ones with a lot of sugar. A good choice would be any type of whole grain cereal. I eat shredded wheat and love it...Also, buy some oatmeal and have a banana with it. That's always a good breakfast.

First, you need to figure out what your BMR is. If your trying to lose weight, all you need to eat 500 calories less a day than your BMR. Their is 3500 calories in 1 pound of fat. 500 calorie deficit a day, 7 days a week will shred 1 pound of weight. Now, keep in mind any additional cardio will be calories lost. So, if you eat 1500 calories and do cardio for 30mins, you most likely just burned 250 calories. Therefore, putting you at 1250 calories. Anyone would lose weight on this amount of calorie consumption a day.

You have to at least eat 1200 calories a day, otherwise it's just not healthy. Don't starve yourself thinking it's a good idea. Not only will you lose weight, you'll lose muscle and this is not the idea...

I say do cardio 4 times a week. Running is fine. 30-45mins is sufficient and you will lose weight with the proper diet. You can do martial arts as well, but just incorporate all this into your diet. Don't freak out about the foods you eat, otherwise your going to try and splurge every now and then ruining your goals. Just don't be stupid about it. Stay away from fried foods and high sugar. It's not what you eat, but what you don't eat...

1. Cardio should just be bonus activity. Sure it helps like nobody's business, but make sure you have your diet and strength training down pat before you go biking and running around the world to lose weight. Having a good diet and strength training routine ensures that you will lose fat, and not fat and muscle.

2. Most cereals are crap, just processed crap. Snack on veggies, a piece of fruit, nuts in moderation...just structure your eating plan to put you in a 300-500 calorie deficit, get plenty of protein, fats, veggies, and your body will adjust to the lower intake. Snacking is okay, just so long as it isn't putting you over your calorie allowance.

Also, I'll say that now is a good time to analyze what went wrong in your bulking up attempt. Make the corrections mentally, so when you trim to a comfortable level, you can up your intake, eat GOOD foods, lift heavy, and make clean muscle gains. Think about it...

I am definitely eating enough. I have to eat like 5-6 times a day and I eat good meals. I am 5'8. A little weight training and cardio is what I inteded to keep doing so I am glad to hear that it's a good idea. What would be good for me to eat in the middle of the night. I will often wake up at 4-5 AM and be starving and need to make a bowl of cereal. Any other suggestions??


Thanks