Nutrition questions- help me get back in shape!!?

A

a_k

New member
Joined
Nov 3, 2010
Messages
1
Reaction score
0
Points
1
I'm 16, 5'7 and about 130 pounds...I'm and athlete but ever since I got injured I haven't been working out. Now that I'm better I want to really to work on getting back in tip top shape for track season. I want to loose some body fat, strengthen and tone my muscles, and improve my cardiovascular endurance. Considering that I will be working out about 60 minutes 5 days a week....
- How many calories should I be eating every day?
- How many grams of sugar, carbs, protein, and fat should I be eating every day?
-How many servings of fruits and vegetables do I need?
- How many glasses of milk should I be drinking?
- What can I do to cut down on calories and make sure I am eating healthy?
 
You're already underweight. At 5"7 you should weigh between 135 and 150 pounds.
You should be eating:3-5 servings a day of whole grains! Cereal, whole wheat breads, whole wheat pasta!
You should be eating 6-8 servings a day of fruits and veggies!
You should be eating 3-5 servings of protein... eggs, lean meats like chicken, fish or turkey.
You should have at least three servings of dairy a day... cheese, milk, yogurt.
Also, 8-10 glasses of water daily.
The only calories you need to eliminate would be empty calories such as sodas and junk food.
To improve your endurance... every other day run as far 3-6 miles and don't worry about time!
And, every other day run for 20 - 45 minutes and don't worry about distance! Don't forget to stretch before and after! (^_^) In no time you'll be up to speed and distance!
This will help you build stamina!
 
Try myplate at livestrong.com, it has a good tracker.

http://www.livestrong.com/thedailyplate/users/myplate/
 
I lost 40 pounds in 5 months
here some tips, this is what i do :):
-make suure you eat a healthy full breakfast will a lot of fiber i recommend( multigrain cheerios mixed with bran flakes)
-Eat smaller portions but more frequently throughout the day for example instead of three large meals eat 6 smaller ones ( this will speed up your metabolism by a lot)
-for snacks eat fruits, veggies and almonds ( not too many almonds) almonds can help you loose weight but too many can do the opposite.
-walk for 30 min a day then do some type of cardiovascular for 30 min
-drink TUNS of water
-drink TUNS of green tea
-don't drink juice anymore, (a glass of juice is like a full meal)
- do NOT starve yourself, this will lead to overeating and trust me it will. plus if your body is unhealthy than it cannot loose weight properly
-instead of sliced bread eat 100% whole wheat pita pockets ( i like to add some turkey slices, tomatoes , hot peppers lettuce ext.. and grill it all together ) i eat half a pita pocket per meal
-when looking at nutrition facts remember, its not just the calories that count , but the fat, sodium, and carbohydrates
-pick one day of the week to take a break from your diet and eat some treats ( i did this and still lost weight)
-i would also stay away from pasta.
-eat around 1200 cals -1400 without exercise but with just work off any extra calories

These worked for me and i lost 40 pounds
Hope i helped! (:
 
Back
Top