Q&A for: 14-Feb-06
1326. Q:
mike im the 1322 guy im 15 this year and my weight is i guess 57 and my height is 1.73cm and i have soccer training almost everyday and my diet is during breakfast i drink a hot drink like milo if you dont know what it is its a isotonic drink taken hot den i have my recess at around 10.50 so i eat 1 plate of rice , vegges , egg and the third one i may change everyday and this is considered my lunch and my dinner usually i take rice or noodles with meats , veggies and soup and i dont overeat my meals i eat just right and now i can see a not so solid 4 pack coming out
A:
Since you're 15 and definitely not overweight, you should NOT be trying to lose weight now. Your diet now is not bad, but there are still some things you can do to improve. Biggest thing is your breakfast... From what I found on the web the milo drink is not a real healthy food choice. It's full of sugar and certainly does not make a good breakfast all by itself. I would recommend that you start having plain old-fashioned oatmeal for breakfast. You can have some of the milo with it (not as much as before) and cut up some fruit into it if you'd like -- both of those will make it taste much better.
For your lunch and dinner, it's great that you eat veggies, but white rice and noodles are also not the best choices -- brown rice would be much better. If brown rice is not available, you can read my Nutrition article you'll see other food choices I recommend.
Finally, as also described in the article, I recommend having several (4, 5, or even more) small meals throughout the day instead of 3 big meals. So you eat the same amount of food, but it's spread over more meals. For you I would especially recommend splitting the dinner into two meals 3-4 hours apart. So your day would look like this... morning: breakfast, 11am: lunch, 3pm: dinner 1, 7pm: dinner 2. Again, this doesn't mean you eat more food -- just that you split it over more meals.
1327. Q:
Mike, what is a good lunch for a highschooler, im bulking.. i currently have a big turkey sandwich, carrots, and apple. but im thinking about upgrading to a salad with cheese and chicken, and some kind of oil for a little flavor. with a side of apple + water.
A:
Both your current lunch and your salad idea are pretty good choices for school lunch. In general, when you're trying to bulk up you need to eat more carbs and the sandwich does give you more carbs than a salad. But of course salad is always a GREAT healthy food choice. So either of those lunches is perfectly fine. You could have one some days and the other on other days, for a little variety.
1328. Q:
All my weight goes to my chest. I want to look good for spring break, I only have one month. I'm only at 141 pounds, but I'm still fat, I guess you could say I have 'man boobs'. What do I do?
A:
I'd need more info about you (age, height?) to give a good program prescription, but unfortunately there is no program that can significantly and permanently change your apperance in just one month. However it's never too early (or too late) to start on a program -- even if you don't look much different for this year's spring break, you WILL for next year's! Unless you're 5'2 or shorter you are not overweight at 141 pounds, so you should not be trying to lose weight. Instead you need to learn to eat better and weight train for best results in shedding the unwanted fat (whether it's in manboobs or elsewhere on you).
So don't stress about making yourself look good for this spring break and instead think longer term (the health and looks benefits will last your whole life!) Give me more info about yourself, your diet, your activity level, the kind of weights or gym equipment you have access to and I'll recommend a program for you.
1329. Q:
Hello Mike, it's me from way back: #1222. When we last spoke, I was going to start increasing my caloric intake. This has gone a little slower than I anticipated but I am currently eating 1720 calories a day (up from 1500) and it seems to be a little easier adding calories now than it did the first few weeks (my initial plan was to add 50 cals a day each weak but have only done 20-30 calories a day). Anyhow, that does not really involve my question. My question is, as it is Valentine's day, there are cakes and cookies around the office and I will be partaking in them--albeit in a very reasonable manner. Now, my question: should I decrease my other calories to include these maybe 3 to 4 hundred calories, or should I just eat the same and add these calories on top of my normal intake? BTW, I'm down to 189 lbs. Thanks for the info and this is a great site.
A:
Very glad to hear my advice is helping you and congrats on continuing progress!! You lost 5 pounds in the last month while increasing calories which is just great! It's the perfect weight loss pace too! As to your question, really, don't worry about it: just enjoy the treats this one day and keep everything else the same. A one-time 'cheat' of 300-400 calories is nothing in the big picture. Enjoy and, once again, great job with your progress!
1330. Q:
reply to 1327, yes, i agree w/ the carbs, but in the morning im having a slice of peanutbutter toast, and when i get home, a tuna sandwich. so thats 3 slices of bread, not to mention pre- and post- workout brown rice
A:
It's good either way. If you find yourself gaining a bit too much fat, then change to salad may be especially appropriate. But basically it's a win-win in any case, don't spend too much time thinking about which is better.
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