17-year-old need help what . [ski season] [lineman]
I know there umteen bazillion threads like these, and Ive searched but in vain. Im 17 going on 18 really fast here in December, and Im 61 ~ 255 lbs. I play football as an O-lineman for our high school, but I would ideally around ~ 200 pounds. or so. I am a pretty active person so I do not sit all day. I have the ski season coming soon here in Colorado, and Ive ridden since an early age really love the sport, but feel less weight would help a lot. Im not really looking for real rough as I have a bit of muscle on me, but could easily stand to look fitter and lose some of the fat . I tend to vary over one week between 250-260 pounds. Weirdly enough. One of my biggest problems is that my metabolism isnt the greatest. I tried to find a diet that works if I know you yourself can not die if you need to speed up the metabolism to burn fat. What I did like the last two weeks is to have a higher protien shake for breakfast (protien powder + water), a regular ol sandwich (meat cheese bread) for lunch, and dinner is not too large mostly meat and salad. I drink lots of water during the day if Im an athlete so it was delivered to our lot. Im looking for someone to please advise me how to eat right, when and how much really, like wise. Im in high school, so by mid day snacks arent exactly easy, but it would help if I can do. I lift, but im not a season at the moment. Any help would be greatly appreciated.
Reply:guy, Based on the info you provided, your Basal Metabolic Rate is approximately 2500 calories. This is the baseline number of calories needed by your body to sustain physical structure and life, in a completely sedentary state. Factor in your activity levels and that number increases to anywhere from 2700-4100 calories depending on how active you are.
The next question I would ask is exactly how many hours of excercise do you get in every day? What do you do when you are not excercising? This will help determine what calorie range you will need to maintain weight and lose weight.
If I assume that you engage in moderate excercise for 120 minutes every day, you would need 3000 calories per day to maintain your weight. If you engage in 120 minutes of heavy excercise every day (uninterrupted!) then that number increases to about 3500 calories per day. Perhaps you only actually excercise moderately for 60 minutes per day – then your calorie level would be lower at about 2700 per day.
The next step is reducing your caloric intake to create a deficit, but not send starvation signals to your body. This is why deriving the correct starting number is so important. I typically do not recommend ever reducing this number by more than 20%, but for a young, athletic male, I recommend only reducing by 10% (at least to start).
So, here are some examples:
If your maintenance calories = 3500, you should reduce to 3150 calories to lose weight.
If your maintenance calories = 3000, you should reduce to 2700 calories to lose weight.
If your maintenance calories = 2700, you should reduce to 2430 calories to lose weight.
As you can see this is quite a range, which is why an accurate assessment of your actual activity level is so important.
It would also be extremely helpful to know precisely how many calories per day you eat now. I realize that you do not know this. My recommendation is that before you make any modifications to your diet, you document EVERYTHING you consume and try to figure it out. If you want, you can post a typical day's menu here (include your best guess of quantities) and I can try to help you figure it out. Don't forget to include sauces, side dishes, snacks, and beverages.
There are many other important steps in a healthy weight loss plan -not just reducing calories. I'll save that for another post.
Reply:Im not sure really how many calories per day. I know its not a massive amount, as bieng both a teenage male and a football player, I could consume more calories than average and "maintain" weight. Are there certain good foods to eat before my workout so that it will get my metabolism going good and fast so that when I do go workout, I not only burn off the food I ate, but start to burn the fat.
Reply:It sound like you are very active. It could be that you are eating too little and thats why your metabolism isn't too great. Do you know roughly how many calories you eat a day?
Reply:I know there umteen bazillion threads like this, and I have searched but to no avail. Im 17, going on 18 real soon here in December, and I'm 6'1 ~255 lbs. I play football as a O-lineman for our highschool, but I want to be ideally around ~200 lbs. or so. I am a rather active person so its not that i sit around ALL day. I have the ski season coming up fast here in Colorado, and i've been riding since a young age really really love the sport, but feel less weight would help alot to. Im not real real chunky looking as I have a bit of muscle on me, but could easily stand to look fitter, and lose some of the fat…I tend to vary anywhere in one week between 250-260 lbs. weirdly enough. One of my main problems is that my metabolism isnt the greatest. I've been trying to find out a diet that works as I know you cannot starve yourself as you need the metabolism to speed up to burn fat. What I have been doing for like the last two weeks is having a bigger protien shake for breakfast( powder protien + water), a regular ol' sandwich( meat cheese bread) for lunch, and a not too big dinner usually being meat and salad. I drink alot of water during the day as I am an athlete so that is stressed on us alot. Im looking for someone to please advise me how to eat exactly, and when and really how much, like example wise. I am in highschool so snacks mid day arent exactly easy, but if it would help I can do it. I do lift, but with the seaon im not at the moment. Any help would be greatly appreciated.
Sounds like good start for would be Weight Watchers to get some tips on healthy eating , I am a vegetarian but it has taken me a long time to get to this point, Check in your area for weight watcher or go on line.Good luck!!! :wave:
