Management of daily Routine of diet and exercise

troops · #1 (**permalink**) 08-11-2007, 06:33 PM

hi Cheryl, how are you?

i am only 15 and weigh embarasingly 200lb (88kg.) i have already started a diet and cardio and excersize program consisting of doin 20 mins of cardio on an air walker ( air strider, watever!) and then about 30 mins of strenth training on a machine called the body by jake gravity force trainer. and my goal is to look lose weight and gain muscle

what i wanted to know is how to juggle my life into effeciant sectors, so that the diet and weight loss programm will cooperate together and work together not against each other i.e i want to know how long i can eat before doing exersice and how long to wait to eat after excersizing, then whether to do cardio first or weight training etc to siut my initial goal. so please kindly suggest some ideas of how i can plan out my day to gain muscle, lose weight and aviod muscle catabolism(?)(the break down of muscle?.) around the basis of 7:30 wake up, 7:45 go to school----------------------> 4:30 Finish School --------->time to do exersice and watever else------> 10:00 go to sleep. Kindly give me some advice and any suggestions either from cherly or the members will be warmly accepted,

thankyou

Troops

Cheryl · #2 (**permalink**) 08-12-2007, 11:19 AM

Okay! In order for me to give you excellent advice I need a little more info....I need your height and your gender.

What I can tell you briefly right now...is that it is more favorable to do a cardio workout first...then do a muscle training workout....I do about 7 hours a week ( some weeks 9 hours) of cardio...and 2 hours of muscle training....a week...
Now, before you workout you need to eat about 250-300 calories of good nutritious high energy food....and you MUST workout within 90 minutes after you have fueled up....I always eat a bowl of cereal like total with fresh blueberries...and a tablespoon of flaxseed ....this gives me the energy I will need to teach a 90 minute class..( 60 min cardio , 30 min muscle) ..I eat around 7: 45 am....my class starts at 9am....I burn off everything during my class.....after class the best food to eat is protein and potassium....bananas are a great source.....hard boiled egg or tuna, or chicken....and I have latte everyday ( but you dont' need that LOL LOL )

If you are about 200lbs now......I need to know your height so I can calculate your BMI.....but basically you are taking in more calories than you need.. If I had to guess I would say......calculating your age...you must be taking in 3600 calories a day..........so you are having a steady weight gain of about 1-2 lbs a month.....You're young and your metabolism is a little higher than mine....so you're burning a little more than me....I have to work a lot harder to burn calories...but you are still taking in way too much fuel.

I would recommend you take in about 2400 calories a day to start....start reading labels....talk to your doctor and get a physical check up...chances are you've had one recently for your school records.....and Talk to your parents too !!! What are they eating??? What meals are being prepared for you at home??? What are you eating in School !
I go completely INSANE when I see what kids your age are eating.....It drives me NUTS!

NO FAST FOOD.........NOTTA........No soda, no chips, no ice cream, no cake , cookies, no trans fat at all............no partially hydrogenated soybean oil, no fried anything!!! no cheese sauces, or cream sauces ..................and if you're drinking juice...you only need abou 4oz a day.............it's HIGH in calories and it's just too much sugar..........way more than what your body needs....You only need 2 servings of fruit a day...and 5 servings of veggies.... Fruit requirements add up FAST....if you have a flavored yogurt...guess what??? that's a fruit exchange...you only have 1 more fruit left for the day!!! It's crazy !!! but you just don't need it!

My personal Power food list is as follows:
Tuna ( in water), white chicken breast, white turkey breast, spinach, strawberries, blueberries, REAL peanut butter, almonds, cashews, walnuts, brocolli, sweet potato, mango, wheat germ, flaxseed, lentils, pinto beans, black beans, carrots,
grapefruit, kiwi, soy beans, skim milk, avocados, bananas, egg whites, asparagus, artichokes, garlic, green beans, green peppers, cherries, papaya, Dark chocolate, salmon, mushrooms, green tea, WATER, cantaloupe, oranges, tomatoes, oatmeal, brown rice..................

Most food in the grocery stores is just CRAP...there's no nutrition...tons of chemicals, and high in calories...........

so stay in touch!!
and get back to me so I can help you out a little more!
CheryL : )

troops · #3 (**permalink**) 08-12-2007, 02:18 PM

hi cheryl,

i am a male and 5 foot 10 inches.

i can understand from your comment i must do cardio then a muscle workout, thankyou for that. but could you please explain a little about the muscle breakdown, because i think somewhere i read that, 'if you do the streght workout and cardio together the muscle will not be use effeciantly' or somthing like that so it will breakdown becasue of the raised metabolism???????

in terms of the diet advice i have already started by cutting down 500 calories a day from my 2000 calories Basal metabolic rate for about 2 weeks now + a healthy eating regime of a fairly balanced diet and obviosly no junk at all;(i really want to change my ways for life). and i have really noticed no change in my weight or body composition.

i see that you have told me to eat the before 90 mins is up to do the cardio, but how much time after the cardio do i need before starting the strengh workout.

also thanks for the power food list, i will try and use for future meals

thanks

Cheryl · #4 (**permalink**) 08-12-2007, 03:51 PM

Okay at your present height you should weigh about 160..........BUT because you are male........that could change very quickly. You are going to continue to grow until age 19.................and if you're 5'10" already..........Holy smokes....I'm thinking you could be over 6' so............in that case your ideal weight would be a little higher...so You're really not THAT over weight..........taking into consideration that you'll grow more...but I would be very happy if you could lose around 35 lbs or so...and realistically you should reach your goal weight in about 12-15 weeks...

Now, you should have lost at least 3-4 lbs already.....but sometimes the body adds muscle and you can not tell that you have lost weight...eventually it all evens out....you may get on the scale next week and notice you've lost 5lbs or more.

You can do a strength workout anytime after a cardio....I personally would do it that day.......I do it right after my class...BUT if I were lifting heavier weights...I may wait up to 3 hours to do my muscle strength training , so I'm well rested.

Now, I am NOT a fan of mixing cardio and weights together at all..........you can really injure yourself and the exercises put the body in an unstable position...
The reason why you will not benefit entirely from a muscle workout within a cardio workout is very simple....you are burning the optimum amount of calories during a cardio workout ....and your muscles are getting very very tired...so you will NOT have any energy at all to build muslce ..........AND you want to workout a specific body part every 3rd day....so if you do biceps on Monday...you will need to do them again on thursday in order for you to increase size........otherwise the muscle will shrink. You also need to rest the muscle for 24-36 hours...in order for it to rebuild itself....When you workout a muscle you are creating tiny tears in the muscle in order for it to grow....You also need to stretch each muscle and drink plenty of water to prevent muscle soreness and decreased range of motion. Your metabolism at your age is the highest it will be....and the only way to increase your metabolism is to continue to exercise....

Mentally you have Arrived............so I am very proud....and I am also surprised....You're very mature at your age and you're taking on a great deal of accountability and responsibility !

Keep in touch!
cheryl : )

troops · #5 (**permalink**) 08-13-2007, 11:01 AM

hi cheryl,

thanks for the confidence boost and advice ofcorse!!! just some last touchup questions. Becasue of school etc, i don't really have time or to run outside (nor the funds to buy a treadmill!) so is a cardio worout of and interval 2 mins airwalker then 2 mins of starjumping( i dont know what u call starjumping in america) adequate for a cardio or is it too simple??

also i took your advice about eating about 250 calories before the cardio but doesnt that just mean you are burning what you have hust eaten so overall there is no benefit?????

thankyou

Cheryl · #6 (**permalink**) 08-20-2007, 02:12 PM

NO there's a HUGE benefit....If you do not fuel yourself enough before a cardio workout your body will simply break down muscle for energy. So, EAT ! I burn Everything off in my 90 minute workout and THEN I have to re-fuel again because my muscles are repairing and rebuilding all day long....so that means I'm burning even MORE calories throughout the day. People who workout need to eat more.

Someone who is my height and weight and does NOT exercise only needs about 1450 calories a day...BUT I have an extensive workout so I take in 2300 calories a day...........and I burn it ALL off! I have a low body fat % and I'm lean lean lean...and not soft! : ) My BMI is 20.5 !

I hope that helps you ! so, there's a HUGE benefit to eating before a workout IF you want to see a physical change in your body!! AND you don't want to lose any muscle...plus you want to burn the optimum amount of calories !

CheryL : )