Topic: My Planned Diet- Comments and Additions Welcome

[Andrew Stockton]

Currently, I'm
5 feet 10 inches tall
153 pounds
16 years old

My goal is to bring my weight down to 146 by December 15th. I want to lose my excess body fat so I can run faster (for track) and just because I've always hated how fat my legs are. I think from there I can work on building muscle.

My current diet:
Breakfast- one serving of oatmeal with about 2 spoons of brown sugar, 3 or 4 strips of bacon, glass of apple cider
Lunch- chicken sandwich, soft pretzel, cookie, banana
Dinner- whatever my mom serves. Usually some sort of meat (chicken, beef, or pork) with vegetables (carrots, celery, Caesar salad) and bread
I eat a bunch of snacks throughout the day as well. These range from saltines or cereal to cheery tomatoes and celery.

I have a few big problems that I can see. First off, I don't have veggies in every meal. Second, I eat far too much bread (and therefore far too many carbs) each day. Third, my lunch is heavy on sugar and salt and not so heavy on nutrition. Fourth, I eat too many unhealthy snacks (saltines, cheezits, cookies).

My proposed new diet:
Breakfast- one serving oatmeal, no sugar, 3 strips of bacon, water
Lunch- salad, yogurt (to fill me up), water bottle, banana OR pear
Dinner- Moderate amounts of whatever my mom is serving with attention being paid to protein, fat, and carbohydrate intake. Extra veggies.
Snacks- Nuts if I get hungry. Celery if I just want something to munch on, or tomatoes
2 supplements Centrum
I'll experiment with the green tea.
Fish oil.

My absolute minimum exercise (the stuff I know I'm going to do no matter how busy the week gets):
Run a mile for time at least 5 days a week.
Jog a quarter mile barefoot to improve arch strength
10-20 elevated pushups at least 4 days a week.
40 squats at least 4 days a week.
10 pullups at least 3 days a week.

My ideal program would be to complete the APK warmup every day, with two rest days. That alone is a full workout for me.

Any comments or suggestions? I know I'm pretty low on fruit and veggie variety, any ideas for good ones?

[Steven Low]

Add eggs to breakfast too, more meat to lunch, rest looks to be ok.

I would definitely get on Vitamin D too besides the fish oil. Unless you're outside a lot:

http://www.eatmoveimprove.com/2009/10/a-closer-look-at-vitamin-d/


Workout looks ok as a generalist..... but what exactly are your goals? Your workout can definitely be better with some better goals.

[Andrew Stockton]

Thanks for the advice, I'll look into vitamin D supplements, and I'll look around for a healthy meat at lunch. I might end up bringing something from home, the cafeteria is just terrible at offering healthy choices.

Heh, I just realized it's been a long time since I had specific goals. Here are some that will hopefully stem from this diet and workout:
Completion of APK warmup within an hour.
Run a mile in 5 minutes, 30 seconds.
Build calluses on my hands- I do lateral movement along a ledge in a cat leap position to build this right now, but I'm starting to look at other methods.
Build broad jump/precision to 7 and 1/2 feet.

That's it for now. I want to improve my strength before I take on more technique goals. Right now, I just mess around with technique stuff, getting comfortable with different moves without really drilling them in a dedicated fashion.

[Turbotrob]

Hey I am 5'10 16 and 150 pounds! Thought it was neat that I found this. Although I am a wee bit of a pk noob my mother is a nutritionist! So I am very healthy. As far as weight goes there is no way you can be fat if you are pretty much the same size as me. If you just want to lose weight I reccomended going from bacon to no bacon. Yes it's a crime trust me I'm aware but it is pretty much pure evil in the health world. I would just see how much junk you can trade for veggies. Keep eating food food because were not shooting for anarexic but just learn to dislike junkfood. Untill I started pk I snuck loads of candy all the time but now I never want pretty much any sugar because it just does not even sound good to me.

As far as exercise goes I really love your plan. I run everything barefoot (but I only wear shoes to school) so it's hard to compare that. But keep on keeping on! You are totally in the right mindset and I wish we had more American teens that were more concerned about health and fitness

gimme some feedback
-Tray

[Chris Salvato]

Nothing wrong with bacon really.  There is a problem with TOO MUCH bacon, of course, but nothing really wrong with bacon.

[Turbotrob]

I could agree with that I am not a bacon hater... Trust me. It's just pretty bad for you in excess as you said. But everytime I try to limit myself to 3 strips it turns into 5+ (stuffs like crack!) so a while back I just eliminated it. But that's my own fault for not having much self-restraint when it comes to bacon.

Wow I feel like this thread may turn into the Jim gaffigan bacon skit!

[Andrew Stockton]

Eh. I like bacon and it's not a bad source of fat for breakfast, from what I understand. I never eat more than 3 pieces. And although I'm generally pretty skinny, all the fat in my body seems to go to my butt and my thighs (which sounds weird coming from a 16 year old boy, I know). But thanks for the advice, Tray. Definitely steering away from junkfood, learning not to like it, is important.
I stuck with it pretty faithfully today, except for some cereal, crackers, and donuts when I got home. I'll work on that

[Turbotrob]

I'm glad your on board! Trust me your gonna realise that people offery you things all the time. I never knew untill I tried to stay away. There was always a party, or a birthday, or midnight brownies cause I was up playing xbox and was CRAVING them... TMI probably. but yah I hope you can stick to it and tell me how it goes.

Like I really think it's funny because I am in the same boat as you. I look skinny but I have big thighs. I started doing many different types of the 6inches workout used in soccer and other sports and it helped me tone them up. And I swear up and down about barefoot running. But yah keep on keeping on and feel free to messege back on how well you are doing or how not so well!

Cheers
-Trey

[Andrew Stockton]

Hey, I was just looking at the info on my generic centrum equivalent, and it said it had 100% vitamin D.
do i need extra supplementation?

[Turbotrob]

It depends.... How much time do you spend in the sun a day?

[Chris Salvato]

Hey, I was just looking at the info on my generic centrum equivalent, and it said it had 100% vitamin D.
do i need extra supplementation?

Chances are yes.  You can get a blood test to confirm...really read this article - it has all the info you need to make a decision for yourself.

http://www.eatmoveimprove.com/2009/10/a-closer-look-at-vitamin-d/