File :-(, x, )
Anonymous
Im 16 about 511 and around 175-180 pounds. I want to lose some fat in my midsection and gain muscle in chest and legs. I eat very healthy ex: i limit the amount of sugar i get a day from junk which is only around 20-30grams a day. I play football and soon ill be going to the gym 4 days a week(i stopped for 1 month because of football 3 days a week and work 3 days a week) ill be doing about 30 minutes running at 7.0 each time i make it to the gym what else does /fit/ recommend

tl;dr healthy eater wants to lose fat then make some gains around 10 pounds muscle

(pic related its me)
inb4 moar squats because ill be doing that already
>> Anonymous
tyrell ur a fatty
>> Anonymous
Isn't it past your bedtime Darnell?
>> Anonymous
>>141977
>>141982

When /b/-tards leak into /fit/.
>> Anonymous
sage
>> Anonymous
>>141969
When 16 year olds post topless on 4chan.

I reccomend you gtfo. Ontop of that, download starting strength, and comply to it. Also, HIIT tubby.
>> Anonymous
More cardio.

Really, your diet is fine as long as you aren't eating the typical shit foods. The only problem I really see is that your lifting and shit is just plain outweighing your cardio (30 minutes isn't really sufficient for burning fat while you're lifting so much).

I mean, I don't what your requirements for football are, but I'd recommend potentially reducing lifting and increasing cardio.

But the thing is, I'm more of a cardio only person. I know it's a little more involved when you want to burn fat and make muscle gains, compared to just wanting to burn fat without worrying about gaining muscle or strength.

Just try to do more running. Worry more about distance than speed. Eat stuff like low sugar oatmeal for breakfast, get plenty of fiber and whole grains and seafood and vegetables...but you probably do this already. But, I mean, you say you limit the amount of sugar from junk to 20-30 grams per day, so that means you still ARE eating junk. Cut out all processed snacks like baked chips or crackers...they might seem healthy but they're still hurting you. Ditch caffeine, even if it's from diet soda. Hopefully you don't drink alcohol too often.

Losing fat is just a matter of the right diet and a lot of cardio.
>> Anonymous
     File :-(, x)
OP here: i want to end up at about this fitness level
>> Anonymous
>>141995
wrong
>> Anonymous
>>141995
Typicals I Eat

Meal 1: eggs+bagel or Fruit Shake all Natural with Vega with hemp oil flax seeds and fruit

Meal 2: healthy granola bar + apple + carrots

Meal 3:Sandwich+ Health Bar

Meal 4 : Chicken Wrap i make myself with lettuce onions jalapenos,chopped tomatoes with a salad on the side

Meal 5: Chicken Or Fish with rice and veggies


My sugar from junk is normaly 2 tablespoons of creamer in my coffee morning and small things that would equal 2 oreos
>> Anonymous
>>141995
Typicaly what I eat on an average day. Also how much running should i do per session at the gym i live about 4 min car drive away from the gym i will be going to. I'm willing to do as much cardio as it takes to reach my goal.
>> Anonymous
>>142022

Check the number of calories you're taking in from all that food, you might be eating way too much.
>> Anonymous
>>141969

holy shit op is your name aj?
>> Anonymous
>>142021

Nice of you to make a logical counterpoint backed up with facts.
>> Anonymous
>>142030
I have been eating more meals to boost my metabolism with football i have been getting lots of exercise. Would It be possible that i'm eating too much, almost everything I eat is healthy. I drink about 2-3L water a day maybe a glass of juice and a cup of coffee i quit drinking pop 3 years ago.
>> Anonymous
>>142026

You'd be best off doing outdoor cardio. Treadmills are low impact, which is good, but running or jogging on flat pavement will simply burn more calories and tone your legs better. Cycling is also good, but don't bother investing in a bike if you don't already own one, a good mountain bike can be pricey. Running or even walking is so great because it only takes a good pair of shoes and dedication.

My advice would be to increase your goals often while running. If you did two miles one day, do three miles within one of your next three or four sessions. Focus first on increasing distance, then worry about speed. Speed is great, because you burn more calories, condition your cardiovascular system, and cover more ground in a shorter time. However, distance is always the biggest factor in burning calories. The longer you do it, the more calories are burned, it's simple. Someone who runs five MPH but covers eight miles per session is a lot better off than some power sprinter who is only covering four miles before tiring out. Also, slow speed walking is supposedly extremely efficient for calories burned per mile, but has the downside of not boosting your metabolism as high as a faster pace, nor does it works your muscles as much.

As for diet, I'd suggest small steps like taking coffee black with a little splenda, avoiding the little oreo snacks, make sure your bagels and wraps are whole grain, etc. Possibly cut out SOME carbs, like use half a bagel instead of a whole one, or make a lean meat sandwich with only one slice of bread (fold it over like a taco). But, for the most part, you have diet down. I'd recommend checking the sugar content in your granola and health food bars, though. Some of those things sneak in unnecessary things like white flour and sugar.
>> Anonymous
>>142052

Also, things like HIIT can be great, but there's nothing wrong with the old fashioned long session running, it's a solid method for fat loss and will never go out of style.
>> Anonymous
     File :-(, x)
>>142052
That sounds good I love biking and running how long would you suggest running for. There is a certain route I run over and over by my house but im not sure how far it is. The 2 bars I eat are made with brown rice flour and cane juice the other is pic related
>> Anonymous
>>141995
/r/ing the before/after pic of that guy from here who said he only ran for half an hour 3 times per week to completely bash your statement about running more.
>> Anonymous
>>142063

Well, being a footballer, you're probably pretty used to cardio just from practice and games. Not sure of your position, but you don't look like a linebacker, so I assume you're pretty mobile during anything football related.

Some rough math I've read about running says that if a 160-190 pound male runs at five miles per hour, he burns anywhere from 150 to 200 calories per mile, depending on how conditioned he is already. Keeping this pace (combined with stretching before and after, warm up pace and cool down pace) for an hour will give you a pretty nice calorie burn, maybe close to 1,000. Really, if you have the time to kill, I'd suggest slowish jogs at maybe four MPH...something that won't tire you out too much, and just do it for like two hours sessions or longer if you can handle that.

I really am sincere when I say distance and a long time investment are the most important factors for cardio fat loss. I remember reading that when humans were still largely nomadic, they'd burn anywhere from 6,000 to 10,000 calories per day just doing basic travel and this was reiterated on the show The Alaska Experiment on Discovery Channel, they said that keeping active, even at just a walk, all day long would burn around 5,000 calories.

So, I suggest you look at your schedule and try to strike the best combination between free time and running speed. If you've only got an hour for cardio, try to go faster and cover more miles. If you've got free time on a weekend or something, don't be afraid to make a bit of an adventure out of it - take it slower, but cover more ground, maybe get dressed for a nice hike and take in nature. Good scenery is to jogging as good wine is to dining, in my opinion.

Good Luck.
>> Anonymous
>>142078

If he did other exercises during that time or also worked a labor intensive job, there's your answer.

Fact is, the longer you do something, the more calories you burn. I don't know who this before/after guy is, but he would have seen even better results by increasing his cardio time and doing it more often. No two ways about it.
>> Anonymous
>>142085
Thanks ive gotten lots of info out of this thread and im going to be doing HIIT and jogging for longer length in time

Ops off to bed thread closed