Hey guys whats up. My name is Brandon, I am 16 and I am just starting to get into boxing. I am starting to go to a gym in 2 weeks but I want to start preparing now. So far I am running about 1.5 miles a day, and I lift about 3 times a week. My biggest problem is my diet. I am 5.9" and weight about 168 lbs. I am trying to get down to 156 about. So far my newly planned diet looks like this.

7 AM- Oatmeal

10:30 AM- Bananna

12 PM- Cottage Cheese and Yogurt for lunch

4 15 PM- 40 G Protein Shake (Lean Body Chocolate)

7 PM- Can of Tuna Fish

10 PM- Protein Bar right before bed


Can i please have some feedback on this? Is it good for losing body fat and gaining muscle at the same time? As well as losing some weight? Thanks alot.

Anyone??????

It's good to have a lot of healthy snacks througout the day but I'd say if you want to make this last you'll have to stick a real meal in there somewhere at lunch or dinner (chicken or steak or something)

my opinion

Dont even go on a diet when you are starting out.....

Unless you are fat and out of shape, you should be fine.

yes i know. but i am trying to do all that i can and to be the best i can be i will need to eat the best i possibly can.
Anyone else have comments on my diet plan?

Have a bigger breakfast, my breakfast is almost like a dinner. along with speedkillz he also likes to feast in the morning. Its good because it gives you fuel for the rest of the day.
Your lunch is kind of pathetic, add in like a chicken breast or somethin like that

kayo above me is totally right dude. breakfast should be the biggest meal of the day IMO. and ur other meals look like theres jus not enough in there. dont starve urself ur still young, throw in some real food in there and jus train hard, ur body will take u to where it needs to be.

No doubt guys. Ill add a few slices of meat to my lunch and Ill also put in some eggs during breakfast. Does taht sound good?

whoa.....

dude, a calorie intake like that and you will pass out from exhaustion. and you need some more protein there not from shakes.

IMO you should be more concerned about nutrition right now than weight. Make sure you are getting proper nutrition from whole food sources first. Then add supplements as needed. Don't use supplements as a replacement for a good diet, use them as a supplement to a good diet as they are intended.

you will lose weight, no doubt about that. ask anyone on this board and they probly have the same story, getting a lot skinnier when they first started training.

Like I said (which is just an opinion) you should focus on getting proper nutrition from food, and eating 5 times daily.

Here is a good article i have posted here a dozen times, but the author knows his stuff and it is easy to follow.

http://www.johnberardi.com/articles/nutrition/7habits.htm

Many people struggle with weight but it mostly because of incomplete dietary needs that they have issues. Once you get set knowing what your body needs as its dietary intake to be able to function optimally then you can just adjust your caloric intake to adjust body weight.

from your post it sounds like we are about the same size. If your diet is solid you can completely control your weight. I have weighed in a range from 138 - 175 over the past few years. bulking to 175 for a bit of a beach body when i couldnt compete for awhuile, then competing at 138, 145, 150, and 155 on several occasions in grappling events.

138 was tough but i dieted fine down to 143 then cut. my point is my diet is sound. all i do is make adjustments to my caloric intake, and slight nutritional supplements so when trimming down i dont sacrifice nutrition.


Focus on nutrition and the rest will follow.

also check out www.fitday.com

it is an excellent site and it is free. you can track, chart, and graph your nutrition and exercise very easily, and it makes any lacking needs perfectly clear. makes it very easy to make adjustments and have a truthful look at what you are doing and need to do.


You can also have a consultation with a nutritionist if you are evry serious. it isnt all that expensive.

sorry for the rapid posting

kayo above me is totally right dude. breakfast should be the biggest meal of the day IMO. and ur other meals look like theres jus not enough in there. dont starve urself ur still young, throw in some real food in there and jus train hard, ur body will take u to where it needs to be.

No doubt guys. Ill add a few slices of meat to my lunch and Ill also put in some eggs during breakfast. Does taht sound good?

Some eggs during breakfast aint going to add *****. Breakfast should be about 700-1000 calories. At 16, your body is a calorie burning machine. I would say you want about 3500 calories a day. You would do well to heed the following advice: It is always better to increase the amount you eat and increase the amount of exercise you do than it is to decrease the amount you eat (and increase or decrease the amount you work out). By loading up at breakfast, you add a bunch of fuel to your fire, then a snack or two before lunch, a healthy lunch, a snack or two before dinner, and then dinner (this should be your smallest meal of the day). If you have done a lot of strength training that day, you will want to keep your body anabolic while you sleep. to do this, i use to either freeze a cup of real yogurt (frozen yogurt!) or have cottage cheese mixed with some sort of (no sugar added/ organic) jelly. I was doing this 3 years ago, eating 3500 calories a day, working out a ton, and went from 185 to 152lbs, plus i had plenty of energy.

Oh yeah, drink lots of water. Eat your vegetables (vitamins and minerals and complex carbs/ fiber are just as important as calories and/or protein)

Thanks man. Im really just looking for a specific what to eat guide though. Like what to eat at big meals and wat to eat for snacks during the day. Can you be a little more specific.

My Diet Looks like This so Far-

Daily Amounts

Fat- 121 Grams
Carbs- 258 Grams
Protein- 147 Grams
Calories- 2670 Grams

What do you guys think?

No doubt guys. Ill add a few slices of meat to my lunch and Ill also put in some eggs during breakfast. Does taht sound good?

lol jesus christ. eat man ,most likely you wont go anywhere with boxing so just have fun. and rearrange your diet so it doesnt look like an ethiopians.

Im not like that. And i still dont understand how eating little food like I first had arranged is bad. i am getting in still like 80 grams of protein. And again man whether I become pro or dont go anywhere I am going to put the best effort i possibly can in. Im suprised on how people eat so many calories on this forum. I thought that in order to lower body fat and build on mussle mass you need to eat as much protein as possible with as few calories and fat as possible. Why is taht not true?

Well, as start the routine sounds great. But the shadow of one hour Boxing may be a bit unnecessary things. I hope you break it down to 1 or 2 minutes of the wheel has a short break in between. Completed in a period of time 5 or 6 people maximum. Be careful not to punch air "too hard, you can super-stretch as stretch injury to your shoulder or elbow.

Dont forget about veggies.

really need to sort out a meal plan for the week ahead.

Anyone got a website or something to help you with meal plans?