AllBodySurgery.com
Alright...Sick of My Unhealthy Lifestyle (10 Points-Need Help Please)?
Ok, I'm 15, male, 120 pounds. Basically, I started working out 4 months ago, got no results, quit, and went back to junk food and no exercise. Kind of sick of this bs...I had surgery, so putting on muscle mass isn't an option. I'm gonna cut down body fat (yes, I know I'm underweight, but I still have a bit of body fat, I plan on gaining weight when the doctor removes restrictions). Can someone help me with a good diet? I don't know how many calories. My caloric intake has jumped from around 1,600 or so to 3,000 or so, to about 3,300, and back to 1,800-2,000, or somewhere around that. I have no idea what caloric intake I should have, and from what I've researched, it's not a good idea to jump too high or too low in calories for weight loss/weight gain. Where do I start? Did I already mess up by having my caloric intake all over the place? How many calories should I start off with now? A sample diet would help too.. Allison, I've seen people with the exact same reply as you, spamming has taken a new level, and if you're going to say "my wife and I", at least get a picture of a dude... Thanks Pat, and thanks Iv, guess you got my email. So idk what my actual caloric intake should be right now though, it's been all over the place.
Public Comments
- It is hard to say exactly where to start at. But I dont think it is a big deal. Use the first week to figure this out. So you have been eating 1,800-2,000 latetly and have been inactive? Well I would start the diet at around 2000 calories. And you will be lifting and doing cardio so that will be enough to put you in a caloric deficit. I am not great at writing out diets but I shall give it a try. meal 1 1 fruit egg whites oatmeal meal 2 long grain brown rice chicken training meal 3 whey maltodextrin meal 4 tiliapia rice meal 5 nuts flaxseed oil chicken meal 6 bed time casein protein powder peanut butter I am not all that creative with good choices, to be honest
- the 1st poster gave a great example of a very proper diet. to truly be "healthy" and to see the most rapid results from exercise the quality of the foods in the diet must be high. that being the case the source of your calories is more important than the actual calories themselves. every time you feed there is a response by the endocrine system and the levels of various hormones rise and fail. when whole foods are consumed the response from feeding is very beneficial to the body when heavily processed foods are consumed the response is very negative. reducing body fat is all about controlling the storage hormone insulin through the diet. and you are correct about not making drastic changes to your caloric intake. the human body does not like drastic changes as it acts like trauma to the body. when ever you are increasing or decreasing the caloric intake you want to do so at a rate about 10% a week. a quick and dirty way to determine your BMR is to take the BW and divide that by 2.2 then multiply the result by 24. remember that the BMR is the absolute bare minimum amount of calories that must be consumed in a state of rest to keep metabolic function normal.
