20 pounds in 3 months, teen.?
Hey everybody,
I’m fourteen, and weigh 120, and I’m 5’2.
My BMI is 21.9, my BMR is 1402.6. Healthy? Yes, but I want to lower my body fat percentage substantially, and increase lean muscle mass.
I’d like to lose 20 pounds of fat, then I’ll work on muscles and gain 5 or so.
Here’s my diet so far…
Breakfast – Two egg whites, 1/2 cup spinach and 1/4 cup fat-free cottage cheese all cooked together in an omelet. Along with a multivitamin, and fish oils. And 8 oz. iced water.
Lunch – One cup romaine lettuce, 1/4 cup carrots and low calorie (1 calorie per spray) Cesar vinaigrette mixed as a salad. Along with 12 oz. 100% orange juice. And sometimes a low-fat fruit yogurt.
After-school snack – an apple/ or a handful of grapes. Along with 20 almonds. 8 oz. of iced water, or green tea.
Dinner – 1/4 cup cooked brown rice, 1/4 cup lean chicken breast and 1/4 cup of broccoli mixed together and seasoned with light olive-oil and a dash of salt and pepper. Also 10 oz. of iced water. Along with fiber supplements (because I’m lacking in the whole grain department, because of a slight gluten-intolorence), and acai berry with green tea leaf extract supplements (for skin, and metabolism).
I’ll also drink 12 oz. of pure cranberry juice once a week to cleanse of toxins.
All meals are within 2-3 hours apart.
First meal at 9:00 am, last at 5:00 pm.
As for exercise….
Morning – 10 minutes of jump rope.
Mid-day – Lots of stairs (LOTS), and a 45 minute Physical Education class.
After-school – 45 minutes of running on the treadmill, and 100 sit-ups.
(6 days a week)
Does that sound good? I’d love to lose about 2 pounds of fat every week. When my diet is over I’ll continue to eat in the same amounts and exercise 4 times a week and gradually less, but never less than 2 times a week. It won’t take me 3 months, but I don’t want to stress myself, because of my loaded honors’ school schedule.
I normally don’t get hungry so I’m going to have to force most meals, and I’ll be eating different everyday this was just an example. And what I meant is yes I’ll get muscle while losing weight from running, but after I drop 10 pounds I’m going to focus more on toning muscles rather than fat loss. And I’ll probably have to incorperate a protien shake into my diet.
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Comments
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Karen July 8th
That sounds like the diet I had when I was in figure skating. Work out a lot yes, drink more water, and what I found gave me a lot of energy were meal replacement drinks, they also help you loose weight. I found that out through the pharmacist, I asked because they kept saying weight loss on them.
Keep up with the great work, and good luck! I’m sure you’ll meet your goal.
Diego July 8th
Absolutely awesome!.
sirinalsabagh July 8th
i think it does =]
GOOD LUCK
Joe July 8th
sounds good to me all except for the sit ups. Situps dont do ne thing. lol check out the ab ripper X movie, watch it on youtube. If u want abs that is.
JohnWay July 8th
K?
bubblegum36291 July 8th
your diets great! but dont push your self too quickly. its average to lose 2.3 pounds every 2 weeks/ So i would say make your goal for 5 months istead, focus on long term goals, and dont push yourself
Weylie July 8th
Your meals sound very boring, no offence. It sounds delicious and all, but if that’s what you’ll be eating everyday then its not much variety and its pretty repetitive. Losing two pounds of fat every week is unhealthy and unrealistic. If you want to stably lose the fat and not gain it back, go slow and gradual. The first few pounds you lose is water weight I heard, but I’m not too sure.
HerHuggyBunny July 8th
If you don’t starty eating about 30 times the amount of fat you’re getting right now (eat lots of nuts, egg yolks, oatmeal…), you’re going to get really sick.
Google "protein starvation". I’m not joking. You can sterilize yourself for life by eating a diet like yours for too long.
I also see no more than 1400 to 1600 calories there… an active and muscular body needs at least 2500 every day – especially at your age, because you need food to *grow* with as well as to do what you do.
kg July 8th
unfortunately, you can not lose the fat first and then gain muscle mass. If you just diet you are going to lose both fat and MUSCLE. Fat loss and muscle gain therefore need to be done at the same time. To burn fat you need to do cardio 3-4 x per week at a heart rate between 113 and 195 beats per minute for a duration of 20-60 minutes. To gain lean muscle mass you will have to go on a resistance training program 2-3 x per week with approximately 8-10 exercises. (squat, leg press, hamstring curl, ab crunches, back extensions, bicep curl, tricep extension, lat pull down, etc.) Complete 1-3 sets of 8-12 reps… The last couple of reps have to be somewhat hard to complete to make sure that the muscle is overloaded and causes fatigue.
Your BMI is perfectly healthy… see if you can get skinfold testing done pre and post. The scale is not a very good indicator if someone is healthy or not since muscle is more dense than fat. So a person who is skinnier and muscular can easily weigh more than someone the same size but with more fat composition.
~~~KC~~~ July 8th
That sounds perfect! Good luck! Just remember to not get down on yourself if you go off plan one day. Just get right back to it and you’ll do great!
Nicolas July 8th
Holy shit. your amazing. how could u keep track of all of this? damnn lol all i do is eat what i want and do excersize when i want to. i have a six pack
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