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Technorati Tags: arm-fat-workout, diet-tips-for-fat-loss, how-to-get-toned-arms, how-to-lose-arm-fat

I’m 17, 5"10′ and 210 at around 22% bodyfat. I want to get to 175 lbs at 10-12 bodyfat by the end of August. For the next 3 months I will be following a diet. Before I start, I would like some feedback. Please feel free to make any suggestions.

Breakfast
-30g protein shake (mixed with water)
-2 slices of 100% whole wheat bread
-1 apple
-1000 mg of Vitamin C

Morning Snack
-1 can of tuna fish mixed with 1/2 cup of cottage cheese

Lunch
-Turkey breast sandwich on 100% whole wheat bread
-Baby carrots (Raw)
-1 pear (Raw)

Pre-Workout Snack
- Apple
- Almonds

Post Workout
- 30g protein mixed with juice

Dinner
- Lean meat with steamed vegetable

*500 ml of cold water between meals (up to 3L)

i dont know how many calories is this all together but it looks good except i dont think you need that much protein – you coul skip protein shake for breakfast
you dont say anything about workouts so i assume you know you have to do cardio to lose fat – 4-6 times a week for 30-50min (45min ideally) combined with light weight training

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I’m 15, Male, 5’5, 170 Pounds, 20% BF and trying to lose fat. 5 days a week I do intense cardio and strength training. Below is the diet I’ve came up with to lose fat but have enough energy to undergo all of the training. Your comments/suggestions are greatly appreciated.

Meal 1 (6:00 AM): 1 Packet of instant Quaker oatmeal, 2 hard-boiled eggs (no yolk), 1 cup of fruit, ½ cup Cottage Cheese, Fat Free Yogurt, Protein Shake (548, Calories, 72g Protein, 61g Carbs, 8g Fat)

Meal 2 (9:30 AM): Myoplex shake (270 Calories, 42g Protein, 23g Carbs, 3g Fat)

Meal 3 (11:50 AM): Half of tuna sandwich with whole wheat bread, 3 Rice Cakes, 1 Special K Bar (490 Calories, 27g Protein, 52g Carbs, 4g Fat)

Meal 4 (3:00 PM): Salad, Low-Calorie dressing, Half of tuna sandwich with whole wheat bread, cup of fruit, 3 rice cakes (415 Calories, 26g Protein, 34g Carbs, 2g Fat)

-Strength Training (6:00 PM)
Post-Workout (7:00 PM): Protein Shake, Fruits, 5 Rice Cakes (175 Calories, 5g Protein, 35g Carbs, 0g Fat)

-Cardio (7:30 PM)

Before Meal 5 (8:00 PM): 1 Cup Homemade Vegetable Juice (Cucumbers, Celery, Green Apples, Green Bellpepper), 1 Can of V8 Vegetable Juice (90 Calories, 3g Protein, 12g Carbs, 0g Fat)

Meal 5 (8:00 PM): Grilled Chicken with steamed asparagus, broccoli, green peas (400 Calories, 80g Protein, 30g Carbs, 10g Fat)

Dessert: Fat-Free Yogurt (130 Calories, 4g Protein, 23g Carbs, 3g Fat)

Meal 6 [Before Bed] (9:00 PM): ½ cup Cottage Cheese and peach. (80 Calories, 28g Protein, 6g Carbs, 2g Fat)
-1 gallon of water throughout the day.
Total –
Calories: 2598
Protein: 312g
Carbs: 276g
Fat: 32g

1 gallon changed to 2.
And I was told many times that that high in protein will be fine with atleast 1 gallon of water a day. I’ll be taking two.
Well I have already bought my protein drinks, but I’ll try to get more veggies in. Thanks for the detail Acceptance.

Just from your first day, you are massively over doing protein. 300+ grams a day? Your kidneys are going to be seriously straining. You are also using a ton of simple carbohydrates. Not a good idea. Your instant oatmeal, rice cakes, probably your yogurt, your special k bar, are all simple and wasted carbs.

Your instant oatmeal should be a slow-cooked plain oatmeal for a complex carb boost. Your yogurt should be low-fat and probably be plain. Most yogurts use sugar and corn syrups to flavour them. Your rice cakes should be fruit or berries, lentil salad, or some other sort of carb that’s better for you.

I’m not sure if you are on a weightloss diet why you are doing so much protein and not trying to balance out your calories more. Those protein shakes aren’t doing too much for you except putting you at risk for kidney stones and kidney failure. Excess protein is flushed out of the body. Excess protein doesn’t help to build muscle.

I see that you say that you were told how drinking water can make your body handle the protein – if it’s flushed out of your system, why bother? It’s a waste of money to buy those expensive drinks if you are getting enough protein elsewhere in your diet. It’s also thought by many that the excess protein is actually converted into fat. That’s not what you are going for.

Since you have already bought those ‘shakes’, remove some of the other protein from your diet and substitute it with something else. Instead of a tuna sandwich, have a veggie sandwich. Simply cut out the eggs in the morning. Instead of chicken at night, have a wheat pasta with a simple sauce.

The tuna intake could also be problematic. You really shouldn’t be eating much more than a can, maybe two, a week because of mercury issues.

You also have not significantly reduce your recommended intake of calories. This and with working out is where the weight loss will come from.

It just seems a little overzealous and dangerous for a 15 year old to be on this diet. I admire your planning, but please, be careful about it.

Good luck to you.

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I was just wondering does this diet actually work? It sounds logical but things often do when people are trying to convince you of them.
Has anyone tried it? How was it for you?

Its working for me. Im on my 5th day and so far i’ve lost 4.5 pounds or so. I find myself not being hungry and skipping some meals. I hope it works for you.

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