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My lean mass is 146lbs
my hydration is about 53.4%
my bone density is about 8

I would like to get to 180 pounds and have my hydration to about 65% and also have my body fat to atleast 15 < X

What I need is a diet plan and a work out plan to get there

2007-03-29 08:21:58 · 16 answers · asked by squeakivich2002 1 in Health Diet & Fitness

16 answers

find calorie/fitness calculator on the net, enter your stats, take 300-400 calories off that number and that's how much you need to lose weight.
5-8servings of fruit and veggies a day
8 glasses of water a day
5-6 small meals instead of 3 big ones (breakfast is the most important - make sure to get complex carbs like whole wheat bread, oatmeal, fruit etc)
4-6 times a week cardio for 30-50min, light weight training, many reps
no junk food, no sodas, no alcohol, no white flour (cakes, cookies, white bread, pasta etc.), nothing high in sugar (ice cream)

2007-03-29 08:24:21 · answer #1 · answered by Natalie 7 · 2 0

the guy that responded with the calorie deficit is right, burn more than u consume, one great hing can say, dont know if u have time though, do cardio at your max fat burning heart rate, FIRST THING in the morning and when u get off of work, also try the body-for-life plan, check it out at your local library, and look at the website, dont believe all the hype people tell u, i found myself to be a compulsive eater, this time last year i was a size 14, now a size 8 trying to get to 4, i still love food and sonetimes still feel addicted, i'm gonna get through this, was never fat, but i feel it in my heart, also u know about the 5-10 SMALL MEALS, yes some bodybuilders consume up to ten of them, but the body-4-life will lay everything out for u, i wish u the best

2007-03-29 08:35:35 · answer #2 · answered by ilovehair 2 · 0 0

Well first of all, get rid of all sugary foods such as pop, candy, etc. Make a plan for yourself that you only count calories. For you I would recommend between 800-1000 calories per day for about 6 months. For your workout plan, jog or run 1/2 mile, and work your way up to 1 mile. Also push ups and sit ups will work to build lean cool-looking muscle. Good luck...Hope this helps.

2007-03-29 08:28:35 · answer #3 · answered by Lady Godiva 3 · 0 0

Cut out the crap food: Sweets(cookies, cakes, ice cream), and cut out the snacks(potato chips, Doritos, etc). Eat Lean chicken, fish ( tuna in water is great and easy), lotsa fruits and veggies. Drink lotsa water. Don't cheat! Walking or swimming are the best exercises. Walk for up to an hour (start slowly). This will work, and you'll feel so much better. Good Luck!!

2007-03-29 08:32:50 · answer #4 · answered by LadyLynn 7 · 0 0

One easy answer (you aint gonna like it)

eat less.... move more.. simple huh? (or you can do what most people do.. do nothing and B*tch about it.. up to you)

Now I would remid you.. fat yung uns make even fatter Old people usually...

But again as I said.. its yer choice.. I dont really care... dosent effect me I'm 170 Lbs 6ft 1.5 in today and age 48... I could stand to loose a few Lbs myself and i will when i hit 177LBS thats my cut off point.. do it all the time LOL I just quit eating for 2-3 days.. pretty easy for me at least...

2007-03-29 08:32:40 · answer #5 · answered by darchangel_3 5 · 0 0

Losing weight is a simple equation: if you burn more calories than you eat, the weight will come off. Start off by estimating how many calories you burn each day using the calorie calculator http://straighthealth.com/pages/tools/caloriecalclb.html This will give you an idea of how many calories to eat. Healthy weight loss is 1-2 pounds per week. To lose 1 pound per week you need to create a calorie deficit (burn more than you eat) of 500 calories per day. To lose 2 pounds a week, you have to double the deficit to 1000 calories per day. You can achieve this by eating less, exercising more or a combination of both.

Guide to Dieting - http://straighthealth.com/pages/guides/dieting.html
Health, Exercise and Diets - http://straighthealth.com

2007-03-29 08:27:09 · answer #6 · answered by Anonymous · 0 0

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2016-10-01 21:51:41 · answer #7 · answered by doolin 4 · 0 0

eat about 1400 calories a day

run about 2-4 miles every other day

drink 8-12 8 ounces glasses of water daily

get plenty of sleep

2007-03-29 08:25:15 · answer #8 · answered by Bailey 5 · 0 0

man where did you get that body composition from? it looks like you've already been to the gym and have gotten eveything figured out.

just do cardios, weight train and eat proteins and drink water.

that's all you gotta do man.

2007-03-29 08:26:10 · answer #9 · answered by Gym Rat Gangsta 1 · 0 0

best way to loose weight would definitely be by running

start off with slow long runs in the evenings

2007-03-29 08:25:48 · answer #10 · answered by dragongml 3 · 0 0

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