parkeredwards

I am looking for some help to make a training program to get in shape and lose some weight over the winter. I am 15 years old, turning 16 in december, i am 5'10" and about 195 pounds. so far this is my daily routine,

Wake Up at 6:00 have a shower
eat a bowl of cereal or oatmeal for breakfast along witha glass of OJ and a 600 ML of water at 6:30
sleep until 7:30 and brush teeth
leave for school at 8:00,
walk 10 minutes to school
sit there in school till 10:00
walk 10 minutes home, have lunch (2 bologna sandwhichs and some carrots)
walk back to school (10 minutes)
sit at school from 12:00 to 2:40
10 minute walk home
from 2:50 to 6:00 i either bike for an hour, or do homework, or both
6:00 eat supper
6:30 to 9:00 either bike for an hour, or do homework, or both
9:00 to 10:30 exercise
10:30 to 11:00 computer 11 sleep

today i didn't bike, and i counted that i ate 1255 calories and i burned 2000 in my exercise (which includes 1 hour on a gazelle/air-walker/runner thing, the 100 step-ups, 50 crunchs, and a couple exercises on a exercise ball)

I was wondering what i can do to make more of an improvement in my weight and fitness, and how would i organize it into a "training program".

Thanks,
ParkerEdwards

KyleKranz

Honestly it looks fine. Forget counting anything, just eat smart and exercise. I went from 5'7 220lbs my freshmen HS year to 180 in a year or so just by eating healthy and working out. I ate so many MORE calories when I was losing weight, it was just healthy food.

As for training, what are your goals? Do you plan on racing in the future? Or are you in it just for the weight loss at the moment.

JPradun

Don't be so rigorous on your schedule -- there is no way that would last more than 2 weeks.

My typical day last year at school was class until 5pm, riding until 8pm, and study afterwards. But, you need to be a lot more flexible to make time for exams, extra time, etc. Being too strict is a recipe for failure.

Just ride 8-10+hrs/wk and the weight will come off naturally.

Lastly, if you cut any more than 500cal/day from your diet you will lose muscle and lose any cycling performance you gain. Try to cut 250-500 max.

parkeredwards

ya i was only counting my calories yesterday, and i could eat more but my problem most of the calories came from not so healthy food. I am basically in this right now basically to loss some weight. I was wondering since i only have 20 minutes for eating lunch does anybody suggest some fast and healthy that i can have during lunch?

C Law

don't forget the calories you burn just by being alive. which for you will probably be about 2,200 a day. at age 16 and 200 pounds.

And if it were me, I would sleep straight thru till 7, then get up, eat, shower, etc. That extra hour of uninterupted sleep will be much better for you

bac

+1

Make your schedule more flexible for sure. If you don't, you'll never be able to keep up and as a result, you'll get discouraged quickly. Also, can you ride your bike to school? That sounds like much more fun than walking. You're on the right track!

... Brad

DataJunkie

I dropped 35 lbs just exercising without counting calories. To loose the remaining 20 I have been calorie counting. I feel a heck of a lot better and the weight is dropping off quicker. My recommendation would be to calorie count but avoid taking it too seriously. For me it is just an approximation. That and I can now tell how much I need to eat for my 56 mile RT commute. Previously I would eat too little one day and too much the next.

KyleKranz

Make something the day before. It's easy to George Foreman 3 chicken breasts Sunday night and keep them in the fridge. I always brought a chicken breast and bbq sauce with some beans for lunch (or something similar) Or make up some natural pb&j sandwiches, maybe some rice, etc etc. There's tons of stuff you can make the night before and keep in a cooler before lunch.

Yield

Barbara's Fig Bars. They blow the doors off those nasty Fig Newtons:
https://www.worldpantry.com/cgi-bin/n...cgrfnbr=881909

Also, you can try eating energy bars. Not as a whole meal but in addition to whatever you eat. There are tons out there at all different price levels. Some are just under $1 and some are $2 or $3. Most of them have vitamins and minerals that everyone needs. A lot of times, my dinner at work is a ham and/or turkey and cheese sandwich, an energy bar, and a bottle of plain water or water with Emergen-C.

No matter what you do, keep drinking water. If you drink a lot of Pepsi, Coke, etc. consider replacing some of that with water.

Definitely consider riding your bike to school. The time it saves you from when you were walking, you could use to take the "long way" home and have more fun.

JPradun

Fig newtons have trans fat in them, too. I'm sure that isn't helping any diet.

+1 to what Yield said. Drink a bottle of water 15min before eating...every time. You should work up to 4 bottles a day or more...and that's without exercise.

Yield

I noticed you're in Canada. What plans do you have for exercise when the cold weather hits?

parkeredwards

for the winter i have an indoor trainer that will only last this winter and i will still use the gazelle and other exercises i can do indoors.

JPradun

Just live your life normally but don't eat junk food and don't drink pop. If you are feeling ambitious, do a ride in the AM and again in the PM. Just don't increase your time on the trainer by more than 10%/wk.