I need plenty of comments. It's a diet plan!

5'7'', 130 pounds, Age 14. Goal: 125 pounds.

Hi. I'm a guy. I'm going to ask you if this sounds all right. You see, I'm trying to lose five pounds. I went from 155 pounds to 135 pounds by sitting on my computer, and eating a can of Primo soup for lunch and a regular meal for dinner. Once I reached 135 pounds, school began, and I switched to eating a can of soup for breakfast, a can of soup for lunch, and then a regular meal for dinner.

 

I worked out moderately at this time. God knows how much sodium I ate. I dropped to 130 calories. This all happened in three months. 25 pounds in 3 months? Wow. Now I'm thinking about switching to a nearly-regular diet to drop another five pounds. I had a Lean Cuisine yesterday. It was awful.

 

Anyway, below is a chart of the diet I'll be taking on for the next few weeks. I'm taking a multivitamin every morning, and exercising regularly. I think I might start doing some weight training. Whatd'ya think?

 

Wed, Sep 26 2007

Grade Grams Cals

Breakfast

Breakfast Cereal - Weetabix A 35 117

Milk, Lowfat, Fluid, 1% Milkfat - With Added Vitamin A A- 488 205

Lunch

Bread, Whole-wheat, Commercially Prepared A 56 138

Tomatoes, Red, Ripe - Raw, Year Round Average A 20 4

Lilydale Cooked, Seasoned Sliced Turkey Breast - Deli/Turkey Deli Roasts 110

Dinner

Chicken, Breast, Meat Only - Cooked, Stewed B 190 287

Sauce, Ready-to-serve, Salsa A 65 18

Vegetables, Mixed - Frozen, Cooked, Boiled, Drained, With Salt A 182 107

Snacks

Water 474 0

Total Calories Consumed

986 Calories

 

I'm going to lose the fat, then build muscle. Once I get down to 125 pounds, I'm trying out a protein-rich diet to build muscle. I'm 14. It's all good.

 

Before you go crazy, read my About.com BMI evaluation.

 

A 14 year and 10 months old (male) child
who is 130 pounds
and is 5 feet and 7 inches tall has
a body mass index of 20.4,

which is at the 59th percentile,

and would indicate that your child is at a healthy weight. Keep in mind that it is still possible for a child to have an eating disorder even if they are at a healthy weight though.

See the notes on BMI below if you have any questions...

To interpret your child's BMI, you can also check the Boys BMI Growth Charts to see if your child has a healthy bmi. Just plot your childs age and BMI and see what the percentile is. (See our guide to Understanding Growth Charts if you are not sure what to do.)

Remember, a child is considered to be:

• overweight if they have a BMI over the 95th percentile for their age
• at risk of becoming overweight if they have a BMI between the 85th and 95th percentile for their age
• underweight if they have a BMI under the 5th percentile for their age

And a child has a healthy BMI if it is between the 5th and 85th percentile.

 

Hi?

Ummmm u do know your underweight?????????????????? ESPECIALLY FOR A GUY!

and guys need atleast 1500 calories MINIMUM to lose weight, ure just starving ureself right now ><

Nah. I'm going to lose the fat, then build muscle. Once I get down to 125, I'm trying out a protein-rich diet to build muscle.

 

This new diet I have formulated seems to work well. Cereal for breakfast, sandwich for lunch, veggie and chicken plate for dinner. A multivitamin a day. 

Hi?

You're not underweight, as you know, but you're definitely within the healthy range--eh, I suppose that you'll be OK losing a little more, though. I trust you to know your body more than someone who's never seen you would.

However, you are definitely not eating enough calories. The oft-quoted guidlines around here are "1200 minimum for a woman, 1500 for a man." And you're a teenager, so that means your minimum would be even a bit higher than that.

Your basic plan sounds pretty good, though--you're just not eating enough. You should try adding some snacks throughout the day--not only would this get you the calories you need, but eating more frequently helps keep your metabolism high, helping you to lose weight. So remember that the next time you decide to forgo snack in favor of just sucking down water.

Nuts are a good, high-protein, high-(good) fat way to add calories--but be careful not to eat too many, which is easy to do. Almonds and walnuts are among the best... avoid cashews and macadamias. There are also good protein bars out there if you're looking for quick, convenient snacks, though avoid anything too processed or full of sugar. Luna bars are great--even though they're designed for women (lol), anyone can eat them, and at only 180 calories per bar and around 10 grams of sugar (and 10g of protein!) they beat regular Clif bars (240 calories and like 20 grams of sugar, ergh).

There's other ways to increase your calorie intake, too... mostly, I'd advise you to add snacks. You also seem to be lacking a bit in fruits & veggies--make your dinner more balanced.

Anyway, that's about all I can think of for now... good luck with your weight loss, and remember that even though it's tempting to starve yourself thinking you'll achieve faster weight loss, it just messes up your body and you'll regret it.

on less than 1000 calories a day, you'll probably be losing a bit of muscle as well.  What's the point of losing all this when you are going to have to build it up again?

Also you might want to consider ignoring the BMI and find out your bodyfat percentage.  It could be pretty low already.

So you want to lose 5 lbs that don't need to be lost, and then gain them back?

Just work on building muscle mass now, don't waste your time losing 5 lbs. And you'll need to eat a lot more than that to build muscle mass.

I have to agree with the other posters that you should be eating more calories.  At 14 your body has a lot of changes it's getting ready to make and you need to help it along.  Your new diet plan seems to be a good starting point.  My advice at this point would be to get a copy of the Food Guide and follow it's suggestions to fill in the gaps in your diet. Make sure you're getting enough of each food group and don't rely too heavily on multivitamins for your nutrition.  Weight training sounds like a great idea.  Just please don't get carried away with bulk or mass build up and definately stay away from supplements.  They can make you crazy loco and you won't even know it!My last piece of advice would be to talk to a doctor or nutritionist about your diet plan.  They could have some great tips and tricks to help you achieve your optimal level of health.  
Good for you for making your health a priority!  It takes most of us a lot longer!  Oh, and please post again to let us know how you're doing with your goals! 

I agree with the others, more calories or your body will hate you.  Try snacking on fruits and veggies.  They can be a very good way to keep your body out of starvation mode and keep your metabolic rate up.  As a teenage boy, you should be eating a lot, trust me, I have a little brother...he was a rail when we were younger because he was very active and ate fairly healthy (not so much anymore but I still love him).  Sports are a great way to enjoy your workouts and, fortunately for you, they are easy to find for your age group.  Fresh fruits and veggies like raw carrots, bell peppers, apples, oranges, green beans, snow peas, watermelon....all things good for you, very low in calories, virtually fat free.  Things high in water content will help you increase your metabolism and calories and help you drop weight while giving you the energy to work out.  Here is an interesting fact if you don't already know it, celery is worth negative calories...eat as much as you want.  Actually it is about 5 calories for every 2-3 stalks, but your body burns more calories then that digesting it, so it is technically negative intake.  You shouldn't be so focused on the loosing weight if you are planning on building muscle, work for the muscle and the weight will just convert from fat to muscle for you anyway.  Good luck

Well, here's an update. 125 --- that's all I have to say. Shocking, I know. My body must be cooperating with me. Remember, I started at 155, and this was an ongoing thing. I had the Weetabix breakfast (two "Weetabiscuits", some milk, and one multivitamin), a sandwich (whole wheat bread, lean deli meats, and some tomatoes) for lunch, a can of tuna as a snack, and then dinner (one serving of steamed chicken (cut into strips, and drizzled with a teaspoon of olive oil, and soy sauce), a cup of steamed, mixed vegetables (the Green Giant variety), and half a cup of white rice (I really don't like brown rice)).

My weight is down to 125 pounds already. I went from mostly fat to little fat. Step one is complete. That was hellishly quick!  I'm thinking about increasing my calorie intake per day, though. Maybe more veggies, carbs, and more protein. The trick was really to cut out all of the sugar, fats, and unhealthy nonsense (my willpower is just so intense. I don't think I've "spoiled myself" with any junk food in a good while). I look forward to a Diet Crush Cream Soda (355 mL) every Friday (those things are bloody fantastic!), but I'm pretty focused otherwise. The fact that I'm in school gives my diet a rather... scheduled feeling, which is good. I get to stick to my diet. I'm always in a good mood, I look forward to the meals, and I'm glad to be able to work out. Listening to John Tesh's show helps a bit. Happy joy.

I exercise every second day, which is good. I'm going to start my weight training, and add that to my cardio. In order to gain muscle, I'm going to have to up the protein, and add carbs to the diet, then work. Lose the fat, THEN build the muscle. That's my tactic. I've lost most of the fat (that was the easy part). Now to bulk up. I'm also a bit of a tennis player, so that's good. I don't have a deadline to look forward to. I'm taking this day by day, step by step. I really don't want to be a bulky Schwarzenegger clone. :P I just want to be strong, lean, and toned. Wish me luck.

 Step 1: Lose the fat, adjust diet, do cardio training. DONE.

 Step 2: Build muscle, continue cardio training, eat healthily, but increase protein intake. IN PROGRESS.

 

====

 Originally, my diet was pretty bad. Lots of carbs, protein, sodium, etc, etc. Here was my strategy.

 155: Bad Food

155 - 140: Sleep in 12+ hours. A can of soup for lunch (the soup was high in sodium, but my body was used to the sodium already. I basically took in the same amount of salt, but fewer calories), and a large (really large) cup of coffee (with Splenda). Think the size of a medium coke for the amount of coffee I had every day. A regular dinner (portion decreased by half). Sit around, use little energy. :P

140 - 135: Sandwich for breakfast, can of soup for lunch, can of soup for dinner (few calories, weight decreases). Begin light cardio exercises every second day, 30 minutes.

135 - 130: Sandwich for breakfast, sandwich for lunch, can of soup for dinner. This is a minor adjustment to get rid of the sodium. Continue cardio exercises, increase intensity.

130 - 125: Healthy breakfast (mostly carbs), lunch (sandwich, mix of carbs, veggies and meat), meat, veggies and a small amount of carbs for dinner. Take a multivitamin with your breakfast. Do a 1 mile jog every second day.

 I stuck to this diet without binging. I ate the same kind of thing every day. I followed the routine for three months. That's how I lost the fat. I kept exercising to keep my body from stealing my muscle, and I did a lot of running. It worked. Now's the time to get back the muscle.

Hi, you sound like a very educated guy but trust me im nearly 19 years old. I have been suffering from eating disorders since i was 15 years old and you are starting off the exact same way as i did on the road to getting Anorexia.

My Dad lifts weights and he also ups his calories when he does eating definately more protein and Carbohydrates ALSO. Before a work out he will eat a Banana, Maybe a handful of nuts and some Soreen (its like a carbohydrate loaded cake here in the UK) and he will alternate that and eat a variety of protein.

In order to build the muscle you have to have fuel in your body, think of yourself as say a car a car does work if you dont top it up.

I have been trying to build muscle myselfs as i went from being 5'7 and 144lbs to 98lbs (shocking i know) and i have been eating muscle foods. You could try eating these things ive wrote below because they have been working for me!

-Mackeral (canned or fresh) very high in Omega 3 with (Good fats) these fats dont put you weight on and they are extremely good for your body.

-Eggs around 6g of Protein EACH

- Raisons a carbohydrate snack great for work outs.

- Protein Bars.

- Variety of nuts! i like Pistachios & Hazlenuts myself!

-Bananas again a carbohydrate food (great for energy)

- Crackers (whole grain)

Please dont take what i have advised the wrong way i just dont want anyone going through the eating disorder hell i have.