Newbie and need some help and advice.

[edogger]

Hi,

I just found this website and have recently started doing some strength training and need some overall advice and help. Here is my situation.

At the start of this year i weighed 82kg and throughout the year i lost weight by doing exercise and lowering the amount and type of food that i ate. I have lost about 19-20kg to date but my problem is that I don't think i'm eating enough 1- in general 2- for the amount of exercise i'm doing and 3- especially if i want to gain muscle. I eat around 1500 calories a day.

I want to gain muscle and increase my eating but i think im too scared that my metabolism is too slow and I will put on mainly fat. I am 15 years old, roughly 179cm tall and about 62-63kg. Here is a sample of my day of eating yesterday.

11:15am- Breakfast

1/2 cup oats cooked with water and frozen berries

1 scoop whey protein isolate (16.75g)

[calories]

12pm- Pre Workout snack while walking to gym

3 almonds

140g tub of peaches

[calories]

12:20pm-1:20pm- Workout (1 hour of strength training)

1:25pm- post workout drink

Protein Revival Chocolate

[calories]

2:25pm- lunch

95g can of tuna (65g drained)

2 slices burgen wholemeal and seeds bread

packet of steamfresh veges (carrots,broccoli and sugarsnap peas)

slice of kraft 97% fat free cheese

[calories]

4:45pm- afternoon snack

1/2 cup special k advantage

2 strawberries

1/2 cup low fat plain yoghurt

8 inch celery stick

1 tsp natural crunchy peanut butter

[calories]

7:30pm- Dinner

95g can of tuna (65g drained)

packet of steamfresh veges (carrots, broccoli and sugarsnap peas)

2 slices of Burgen wholemeal and seeds bread with 20g cottage cheese

30g achar (also known as hot mango pickle where unripe mangoes are pickled in spices and mustard seed oil)

[calories]

Total:

Calories: 1520

Carbs: 156.1g

Protein: 135.9g

fats: 30.7g

I really appreciate anyone that can help.

[Luigi]

you a fem or male ?

[edogger]

haha sorry yer i guess that would be very helpful. I'm a male

[Small]

if u are 15 y arent u at school during those times?

[edogger]

it was a sunday.....

[biggurl27]

Wow that is great weight loss! That diet looks pretty healthy and yummmy :nod: You could may be do with an extra 50gm protein slung in there

[Small]

well thats only one day a week isnt it

y dnt u post up a sample of a weekday (eg mon-fri) that is the majority of the week-then ppl can gauge what you are typically doing

[soundsgood]

Breakfast at 11:15!!!!

Ive usually had 4 meals by then :pfft:

[edogger]

ok well i'm currently doing exams at school for the next couple of days so my schedule wont be the same as it has been over the last month or 2. So i may post one of my usual school day eating plans in a couple of days when i get back into routine. I would really appreciate it if you didn't forget about me :wink:

[two_phat]

your metabolism should be reasonably high anyway considering your age and the amount of Testosterone in your body - personally I would up your food intake a bit.

How much cardio are you doing??

[poos_n_wees]

Total:

Calories: 1520

Carbs: 156.1g

Protein: 135.9g

fats: 30.7g

I really appreciate anyone that can help.

Wow, you're onto it edogger! Congrats on losing all that weight on your own :clap:

If you wanted to add a bit more mass while limiting the fat gain, you could try carb cycling (taking in more carbs on training days vs non-training). :nod:

[edogger]

your metabolism should be reasonably high anyway considering your age and the amount of Testosterone in your body - personally I would up your food intake a bit.

How much cardio are you doing??

My cardio workouts consist of the following:

13-15 minutes elliptical trainer

15 minutes treadmill

10 minutes arc machine

5 minutes rower

10 minutes bike

so all up about 50-55 minutes and i burn about 600-650 calories

My week usually consists of

Sunday- strength

Monday- cardio

Tuesday- strength + cricket training in afternoon

Wednesday- cardio

Thursday- strength

Friday- cardio

Saturday- Cricket game

although i missed out on my cardio session yesterday due to having to study for exams.

[edogger]

Wow, you're onto it edogger! Congrats on losing all that weight on your own :clap:

If you wanted to add a bit more mass while limiting the fat gain, you could try carb cycling (taking in more carbs on training days vs non-training). :nod:

Yer so the thing is, i kinda don't have an off day, each day i'm either doing cardio, strength training or sport.

[teamfatboy]

Some suggestions:

I think you're possibly a bit light on protein still, like BG says. Double-up on the protein shake right after your workout, maybe - that's when your body can really use the protein.

You could also consider the timing of when you do your cardio - to get maximum benefit, consider doing it before breakfast (ie in a 'fasted' state), or last thing at night.

You didn't mention whether you drink coffee or green tea at all, and if so with milk and sugar, or how much water you drink during the day?

For all that, though, to have made that much progress is awesome - well done! :clap:

[edogger]

I think I'm a bit light on all my nutrition, I want to grow muscle! and i understand that i need to eat more to gain muscle but i guess i don't trust myself with increasing food amounts and i'm not sure if i really will build much muscle with my strength program.

I usually do workouts early morning. Get up at 5:30am and get to the gym at about 6am. And no i don't drink coffee, i occasionally have a green tea with no milk.

Can someone help me with an eating plan or should i repost in the diet/nutrition section?

[2guns]

Breakfast at 11:15!!!!

Ive usually had 4 meals by then :pfft:

can we get a trophy over here ASAP!