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Diet/workout help ?

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  • Diet/workout help ?

    Hi, so I've been recently trying to lose weight and was wondering if you guys could tell me if I'm on the right track or not. The reason i am posting this here is because i am hoping to join a boxing gym soon. I am not looking to compete I just want a good walking around weight. I'm 17 yo, 5'7.. started at 184 lbs last month and am now 172 lbs and trying to get down to about 150..140. Any advice would be helpful, thank you.

    Here is my current diet:

    Breakfast: 1/2 orange..1/2 cup of granola cereal.. 1 cup of 2% milk

    Workout

    Snack: 1/2 orange.. 1 cup of milk

    Lunch: turkey sandwich on wheat.. baby carrots ..tsp. of olive oil

    Snack: 1 cup of milk

    Dinner: usually a grilled chicken sandwich w/ no mayo from some fast food place.. Tsp of olive oil..sometimes it's other things like skirt meat/beans.

    My workouts are like this:

    M: chest/triceps.. Tabata intervals
    T:45 min steady cardio
    W: biceps/shoulders.. Tabata intervals
    Th:45 min steady cardio
    F:back/legs.. 25 steady cardio

    Currently I don't do any boxing workouts because I'm afraid I'll develop bad habits, but i really want to change up my cardio. Plus, I do have wraps,gloves, and a heavy bag.

  • #2
    That diet has virtually no omega 3's or leafy greens in it, unless I'm overlooking something. Also, fast food grilled chicken isn't generally healthy. You can pull up the nutrition facts for any fast food chain and look at it. Seems short on calories too.

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    • #3
      Thanks for the reply Cardinal, what changes would you recommend? I have some of that natural peanut butter, would that help my omegas 3's ? I recently stopped eating half oranges w/lunch and the second snack and less carbs for dinner, assuming that as I lost weight, I'd have to eat less.

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      • #4
        The omega 3 pills at the drugstore are cheap...probably about $10 for a couple months supply. That's the easiest and most reliable way to get a lot of that in your diet. It's anti-inflammatory among other benefits...so it's good to have a lot in your diet if you're exercising a lot.

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        • #5
          Too much dairy - glass, maybe two is good (don't listen to the people who say milk is poisonous or whatever - it's fine in moderation) . . . I'd substitute your glass of milk snack for a tablespoon or so of natural peanut butter, maybe a few slices of deli meat and handful of some veggies. . . Or maybe a protein/meal replacement shake containing around 200 calories. . .

          ACtually, a plain grilled chicken sandwich from fast food places aren't bad at all. The bun it's on is high glycemic source of complex carbs, though. . . Maybe grill your own up, and eat it on a whole wheat bun. . .

          Big plus on the BEANS, though! Beans, lentils, and other legumes are EXCELLENT nutritional sources - packing a punch in low glycemic complex carbs, protein, and vitamins and minerals. . . Have you tried making some bean/lentil soups with a lot of veggies? Good way to keep some flavor in your diet and change it up. . . If you have a crockpot you can make endless healthy, low carb, high protein soups. .

          In general, just try to stay in the 1500-1800 calorie range and you'll reach your goals. . . Add some more veggies, and maybe take a men's one a day. . . If you can stick to that diet for a month, you're doing great! Change it up every week or so to keep it interesting. . . Google some low carb/high protein recipes! Keep up the good work!

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          • #6
            Originally posted by Cardinal Buck View Post
            The omega 3 pills at the drugstore are cheap...probably about $10 for a couple months supply. That's the easiest and most reliable way to get a lot of that in your diet. It's anti-inflammatory among other benefits...so it's good to have a lot in your diet if you're exercising a lot.

            this here. . best and easiest way. .

            if you enjoy fish, eat a tuna on whole wheat for your lunch sandwich, or some smoke dried salmon.

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            • #7
              No...the grilled chicken is bad. It's gonna be low calorie/high salt if it's from a fast food place. It's like throwing a pill of protein and salt into your diet that won't really take care of your hunger. High salt is gonna keep weight on.

              I also don't subscribe to the theory that dairy is bad. If you can digest it, I don't see much of a problem other than possibly putting too much saturated fat into your diet.

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              • #8
                Originally posted by Cardinal Buck View Post
                No...the grilled chicken is bad. It's gonna be low calorie/high salt if it's from a fast food place. It's like throwing a pill of protein and salt into your diet that won't really take care of your hunger. High salt is gonna keep weight on.

                I also don't subscribe to the theory that dairy is bad. If you can digest it, I don't see much of a problem other than possibly putting too much saturated fat into your diet.

                With his diet, and workout schedule, 500 mg or so of sodium isn't going to keep any weight on. I imagine his total sodium intake per day doesn't even exceed 1200 with that diet. . . One plain grilled chicken patty from a fast food restaurant is not going to hurt him, but like i suggested - it would be better to grill his own. . .

                dairy is perfectly fine in moderation (1-2 glasses a day), however, 3 glasses of 2% milk might be a bit too much, which is why i would suggest substituting one of the glasses for his natural peanut butter, and veggies, etc. . .

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                • #9
                  Thanks Uglypug, that is some good info and I'll be sure to look into those recipes.

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                  • #10
                    Originally posted by UglyPug View Post
                    this here. . best and easiest way. .

                    if you enjoy fish, eat a tuna on whole wheat for your lunch sandwich, or some smoke dried salmon.
                    I don't even bother with the bread. A tin of tuna, half a tub of cottage cheese, and lots of pepper.

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