And thats why you shouldnt eat penguins...

[Raven125]

Okay i'm looking for a diet but i have no clue where to get started. I'm 13, 5'9 and 160, looking to lose 20 - 30 pounds. I really dont know where to get started with amounts of food and such so any help is aprecciated.

Oh and the name was just to get your attention

 

[NMMWCR]

Start with a diary of what you are eating. Write down EVERYTHING that goes in your mouth, whether eating or drinking and when.

Post the results here in 2 weeks.

Most likely you'll be able to drop that 20 pounds with some relatively minor changes.

Six small meals a day, reduce (but not eliminate) carbs, move carbs to early meals, and start lifting.

But why in the hell would you want to be 130# at 5'9"? Thats a damn skeleton. And you are only 13? I'm concerned you have some kind of whacked out pubescent body image issues. 5'9" and 160# is a good weight for someone your age. Just tighten it up by playing basketball and soccer.

 

[wheelin&dealin]

Try to eliminate all sugars and you will be on your way.

No pop, juice, chocolate, fruits or any other simple sugars.

 

[BobbDobbs]

I've had to lose body fat for body building reasons -- got down to 6.5% body fat. Lost a pound a week over 11 weeks. Regained all but two pounds of muscle in two weeks.

To body builders, fat loss is a science. No gimics. No magic powders.

You count calories. You measure your body fat using relatively cheap skin fold calipers. You adjust your calories based upon weight changes and body fat changes. You don't want to lose too fast, or you'll lose too much muscle too.

You'll want a diet of about 40% protein, 30% carbohydrates and 30% fats (minimize on saturated fats, try to use EFA fats like flaxseed oil.)

Chicken breast and lean beef are okay protein. You can also get whey protein as a high concentration source of good protein.

Carbohydrates should avoid sugars, including fruits (okay in moderation), soda pop, etc. One of the best carbohydrates is something like oatmeal because of its low glycemic index. That means it takes a while to digest and so it doesn't cause an insulin spike, which would just push the blood glucose into fat storage.

Anyhow, research glycemic index for foods. But watch out. Fructose, a type of sugar, is low glycemic. But it is still fattening by a different route than insulin.

A starting diet is 12x lean body mass calories. Lean body mass is your weight minus the weight of your fat. You have to find your bf%, preferably using calipers, to find your lbm. So if your lbm were 120lbs, your starting diet would be 1500 calories a day.

Divide it in six meals, three hours apart.

Oh, a gram of protein is 4 calories. A gram of carbohydrates is 4 calories. A gram of fat is 9 calories.

 

[Krassus]

*cough*

*points at CUTTING GUIDE*

 

[Raven125]

Originally posted by NMMWCR
Start with a diary of what you are eating. Write down EVERYTHING that goes in your mouth, whether eating or drinking and when.

Post the results here in 2 weeks.

Most likely you'll be able to drop that 20 pounds with some relatively minor changes.

Six small meals a day, reduce (but not eliminate) carbs, move carbs to early meals, and start lifting.

But why in the hell would you want to be 130# at 5'9"? Thats a damn skeleton. And you are only 13? I'm concerned you have some kind of whacked out pubescent body image issues. 5'9" and 160# is a good weight for someone your age. Just tighten it up by playing basketball and soccer.

Lol.. no thats how big i am.. it's really not that amazing when you see me. I could be 5'8 or 5'9, either way. There are bigger kids, one on my football team was 6 foot 240...

 

[DIESEL]

Originally posted by Raven125
Lol.. no thats how big i am.. it's really not that amazing when you see me. I could be 5'8 or 5'9, either way. There are bigger kids, one on my football team was 6 foot 240...

so you're trying to say that you plan to play football at 130lbs.?? I sure hope you're the kicker.

D

 

[Raven125]

Okay, well i'm looking to lose some weight, i really dont know how much 20 or 30 pounds is in fat so i can't really say how much i want to lose. The point was that i was looking to get started on a diet.

 

[Krassus]

Originally posted by Raven125
Okay, well i'm looking to lose some weight, i really dont know how much 20 or 30 pounds is in fat so i can't really say how much i want to lose. The point was that i was looking to get started on a diet.

Haha 5'9 160, if you lose 30lbs, you'll be nicknamed Skeletor by your friends.