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jaireecebyrnes
jaireecebyrnes g Jai Reece Byrnes
10 Post(s)
10 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2014
Posted

Hey, im 14. 180cm tall and weigh about 176kg. I dont feel like i need to lose alot of weight, i just need to lose abit of knee, thigh, hip and chest fat. I was tryna find how to do the meal plan thing but i couldnt find how to actually get into the program. I currently lift weights, i do about 20 minutes a day and will be increasing it after christmas as im getting a heap of other stuff. My cardio is anywhere from skipping to 6 minute high intesity cardio workouts. I feel like i need to lose weight and get as fit as i used to be. I was playing rugby league and had a tackle and both of my leg plates or something slipped. Due to that i could barely walk and thats when i gained my weight, no sport, then bordem got to you and the simple solution is eating (which i now regret). If someone could please help me out on the meal plan, what workouts etc. Thank you.

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: jaireecebyrnes

Hey, im 14. 180cm tall and weigh about 176kg. I dont feel like i need to lose alot of weight, i just need to lose abit of knee, thigh, hip and chest fat. I was tryna find how to do the meal plan thing but i couldnt find how to actually get into the program. I currently lift weights, i do about 20 minutes a day and will be increasing it after christmas as im getting a heap of other stuff. My cardio is anywhere from skipping to 6 minute high intesity cardio workouts. I feel like i need to lose weight and get as fit as i used to be. I was playing rugby league and had a tackle and both of my leg plates or something slipped. Due to that i could barely walk and thats when i gained my weight, no sport, then bordem got to you and the simple solution is eating (which i now regret). If someone could please help me out on the meal plan, what workouts etc. Thank you.

Hey @jaireecebyrnes!

 

You have come to the right place bro!

 

Sorry to hear about your injuries. Just a question...is your weight 176kg, or 176 pounds?

 

So what do you currently do for training in that 20 minutes? Do you have a set routine, or do you just do a few different movements?

 

Doing HIIT cardio is a great start. Slowly but surely you should aim to increase the amount of time you do HIIT to around 15-25 minutes for a really intense fat burning session. But for now if 6 minutes is what you can do, that's fine. It's all about taking time.

 

If you want to lose fat, circuit training will be your best friend. Total body circuits are killer when it comes to burning fat and boosting your metabolism. You could aim for a circuit with maybe 4-5 exercises which work different parts of the body, and then repeat the circuit maybe 4-5 times with little or no rest between exercises and rounds. You should also aim for high reps, around 12-15 per exercise. These should take about 20-30 minutes, but leave you totally beat by the time you finish.

 

As for your meal plan, what are your current macros?

 

If you follow this link, it will help you calculate your BMR, and from there you can figure out how many calories you need to eat per day to lose weight: http://scotthermanfitness.com/mealplan.php

 

You will want to be in a caloric deficit of arond 250-500 calories BELOW your average number. Your meal plan should then be focused on a high protein, low carb diet, with moderate-high levels of fat. This will not only help you lose weight, but it will help with lean gains too.

 

Protein should come from sources such as chicken, eggs and greek yoghurt. Carbs should be wholegrain like bread, rice, pasta, or even sweet potatoes, as well as fiberous vegetables like broccoli and asparagus. Be sure to include some healthy fats from oils, peanut butter, eggs, nuts and oily fish.

 

This video will give you all the information you need when it comes to putting together a meal plan to help you reaach your goals:

Once you've checked all this out, be sure to post with any more questions you have! #HTH

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

@jaireecebyrnes are you going to reply brotha? We can't help you more until you do!

Need 1 on 1 coaching? Send me a direct message to learn more!
jaireecebyrnes
jaireecebyrnes g Jai Reece Byrnes
10 Post(s)
10 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2014
Posted

Hi, I thought I replied but I was signed out and it didn't post and I didn't realise, my 20 mins is made up out of lifting you can do with a home gym set, each thing 20 reps 2 sets eac. I've bought a bench press the other day and I am planning to add that in once I figure out a diet, then I'll add a workout routine, what do you mean by circuits? Sorry about the 176, I am 76, just a typo, 76kg that is. The diet I'm on now is just general healthy eating. But I really want to write a diet. I'll take your advice on the cardio time, yeah I'm really just tryna get back into the representative rugby player I used to be. Thanks for your help so far.

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: jaireecebyrnes

Hi, I thought I replied but I was signed out and it didn't post and I didn't realise, my 20 mins is made up out of lifting you can do with a home gym set, each thing 20 reps 2 sets eac. I've bought a bench press the other day and I am planning to add that in once I figure out a diet, then I'll add a workout routine, what do you mean by circuits? Sorry about the 176, I am 76, just a typo, 76kg that is. The diet I'm on now is just general healthy eating. But I really want to write a diet. I'll take your advice on the cardio time, yeah I'm really just tryna get back into the representative rugby player I used to be. Thanks for your help so far.

Happy to help man!

 

So a circuit is basically just choosing a few different exercises, then performing maybe 15 reps per exercise, and then moving on to the next one and doing the same thing. Once you have done all of the exercises, that is one round. You would then repeat that round 4-5 times without taking a break. And if you choose exercises to target most parts of the body (Upper, middle and lower), then you will find you brun more calories and hopefully more fat.

 

Here is one of many example workouts Scott has on his Youtube channel:

 

It's a good start being on a healthy diet, but to really get the best results, you want to have a detailed meal plan so you know roughly how many calories you are getting each day, and how many grams of protein, carbs and fat are being used to make up that number.

 

What is your diet at the moment? What foods do you generally eat each day? Let us know and we might be able to help you figure out your macros if you are having trouble

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
jaireecebyrnes
jaireecebyrnes g Jai Reece Byrnes
10 Post(s)
10 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2014
Posted
I normally dont eat breakfast, at about 10 i have fruit, like a fruit salad, at lunch I usually have either a chicken burger or vitaweets with vegimite, for dinner I normally have a meat dish with either mash potato or veges, I hope that helps. I also heard there is a supplement that can help me lose Weight, is it true?
JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: jaireecebyrnes
I normally dont eat breakfast, at about 10 i have fruit, like a fruit salad, at lunch I usually have either a chicken burger or vitaweets with vegimite, for dinner I normally have a meat dish with either mash potato or veges, I hope that helps. I also heard there is a supplement that can help me lose Weight, is it true?

Breakfast is the most important meal of the day @jaireecebyrnes! haha.

 

If you can start the day with a good amount of protein in your breakfast, it will kick-start your day and help ensure you hit that all important daily protein goal. Have you tried the protein pancakes recipe? They're delicious!

http://scotthermanfitness.com/recipes_viewer.php?rID=5

 

Even for someone trying to lose weight, I'm a bit worried you might not be eating enough food. Do you know how many calories you get in total from that food in one day, and what the macro breakdown is?

 

A supplement might aid your weight loss, but no supplement will actually lose the weight for you - that all comes down to a healthy meal plan and good training regime. If you are looking at fat burners, yes they can help, but don't rely solely on them and ALWAYS make sure you have your meal plan on point before you look to supplement it. Was there anything in particular you were looking at?

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
jaireecebyrnes
jaireecebyrnes g Jai Reece Byrnes
10 Post(s)
10 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2014
Posted

Yeah, I'll try them, what are the supplement types I should be taking? Like creatine, protein, etc. And what are some good fat burning exercises? Thanks

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: jaireecebyrnes

Yeah, I'll try them, what are the supplement types I should be taking? Like creatine, protein, etc. And what are some good fat burning exercises? Thanks

The supplements you should take will all depend on your overall goals. Protein I would say definitely if you aren't getting enough from your meal plan, and it would probably be a good idea if you are going for a high protein, low carb diet. Any protein will do, whey, casein, egg, the choice is yours.

 

You might want a pre-workout if you find yourself lacking energy, but as for the creatine, that is up to you. Creatine's main task is to help your muscles recover, as well as help with endurance, therefore it is good for maintaining and gaining muscle mass.

 

I haven't looked much into fat burners, but you might want to invest in one if that is your goal and if you have the cash to splash Something like Iso-Burn you can trust: http://www.gobsn.com/product/isoburn.html

 

Also maybe thing about some Cartinine. It helps your body to convert fatty acids into fuel, but also stimulates muscle growth so is good for fat burning. Try and take it with carbs if you can while your insulin levels are spiked.

 

Running is always good for fat burning, and deadlifts and squats are two exercise which burn a lot of calories. And you can never go wrong with burpees!! Basically anthing done with minimal rest periods will be good.

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
jaireecebyrnes
jaireecebyrnes g Jai Reece Byrnes
10 Post(s)
10 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2014
Posted

My BMR is 2443. So for weight loss it would be 2000 right?

 

Ive worked out my recommended macros :

 

By caculating it i got

 

Protein 138grams (552 calories)

Fat 48.3grams (434 calories)

Carbs 253.5 (1014 calories)

---------------------------------

2000 calories

 

It didnt seem right to me because of the Carbs, and Scott did say to adjust it so this is what i got when i adjusted it how i think it should be

 

Protein 250grams (1000 calories)

Fat 50 grams (450 calories)

Carbs 85grams (340 calories)

---------------------------------

1790 calories

 

As you can see im abit off on the calories, but when i increase the fat or carbs it just doesnt seem right to me. Is this right? What could you suggest and would this help me lose weight?

jaireecebyrnes
jaireecebyrnes g Jai Reece Byrnes
10 Post(s)
10 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2014
Posted

Just adding, i am trying to gain muscle and lose fat. Just incase increasing protein or something would help.

MrJackie
MrJackie g Hakan Ozturk
7 Post(s)
7 Post(s) Gender: Male Goal: Lose Fat Date Joined: December 12, 2014
Posted

Hey little big brother,

 

I have the same goal as you do. I will list the things that what I think that is important to lose weight.

 

  1. Eat 6 times a day (breakfast, snack, lunch, snack, dinner, snack)
    • Try not to eat carbs like bread, pasta, rice, potatoes with dinner as they will give you "energy “that you won’t use because you will be sleeping soon. So they will just add up to your fat.
    • Snacks are 1piece of fruit, handful of (unsalted and unroasted) nuts, clear cup of soup, cucumber and carrots
    • Just by doing this you will start losing weight because your metabolism will be constantly active so to say.

  2. Good job by calculating your daily macro needs. Check http://scotthermanfitness.com/mealplan.php for your BMR
    • Keep your carbs between 50 - 100 grams for fat loss. More than 100 gram is for maintaining/gaining weight
    • Stick with the calories that you calculated. Don’t be afraid for being it to low. I did a 10 days fasting program I had less than 1000 calories a day and still had the energy to run 30minutes every day. The body of a human is strong, 1700cal is a treat ;)

  3. Run, bike, elliptical, row! We have to get you used to running or any other form of cardio again. So for the first week forget about HIIT as it is a very intense kind of workout and we don’t want you to injure your knees.
    • Do at least 4 times a week cardio for 30minuter AFTER your lifting. During this 30min try to keep your heart rate at the Target Heart Rate (google for how to calculate THR)
    • When lifting go for 45sec rest between sets and exercises. This will keep your heart rate up and help you burn fat.

Example meal plan (this is what I use):

  1. Breakfast: Yogurt with fruit, oatmeal and a bit cinnamon(cinnamon makes you burn fat)
  2. Snack: 1 Fruit or handful unsalted raw nuts or clear cup of soup or cucumbers carrots and tomatoes
  3. Lunch: Salad with 100 gram chicken breast or canned tuna in water or olive oil or 2 tomatoes and hardboiled egg
  4. Snack: 1 Fruit or handful unsalted raw nuts or clear cup of soup or cucumbers carrots and tomatoes (after workout I recommend you to eat a fruit and drink some protein shake, the sugars in the fruit will make you absorb the protein faster and better)
  5. Dinner: Steamed vegetables (broccoli, cauliflower, carrot) Leek and 200 grams chicken breast with spices (use curry and black pepper, they help with burning fat)
    • NO MORE POTATOES! just once a week on your cheat day.
    • NO MORE RICE AND PASTA WITH DINNER (high in carbs and you don’t need them so late in the day)
  6. Snack: cucumbers carrots and tomatoes (no more sugars, you will go to sleep, you don’t need sugars)
  • Drink at least 2,5 liters water every day (3liters would be the best)
  • No more lemonade or any kind of soda.
  • Drink tea and coffee as caffeine helps with burning fat (don’t drink too much 2 cups is enough and NO SUGAR OR MILK, you will get used to the taste trust me) They say you have to taste something 10 times to be able to like the taste. So keep trying and you will like the taste ;)
  • Don’t eat every day the same, it will get boring and your body will get used to it so it won’t be effective as before.
  • Avoid mirrors for 3 weeks. After 3 weeks you will see the results clearly with your own eyes. Take before and after shot.
  • If you dont slack of you can do all of your workout in 1 hour. And thats enough as long as you hit it good, with proper form and hard.

 

Hope this helps you buddy. Keep us up to date!

 

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: jaireecebyrnes

My BMR is 2443. So for weight loss it would be 2000 right?

 

Ive worked out my recommended macros :

 

By caculating it i got

 

Protein 138grams (552 calories)

Fat 48.3grams (434 calories)

Carbs 253.5 (1014 calories)

---------------------------------

2000 calories

 

It didnt seem right to me because of the Carbs, and Scott did say to adjust it so this is what i got when i adjusted it how i think it should be

 

Protein 250grams (1000 calories)

Fat 50 grams (450 calories)

Carbs 85grams (340 calories)

---------------------------------

1790 calories

 

As you can see im abit off on the calories, but when i increase the fat or carbs it just doesnt seem right to me. Is this right? What could you suggest and would this help me lose weight?

I think your second lot of numbers are much better @jaireecebyrnes.

 

Don't be afraid to increase your carbs or fat man. Food is all important when it comes to your fitness, whether you are trying to lose, gain or maintain weight. The important thing is to get enough calories in each day to achieve your goals.

 

If you are eating too little, then you risk going into a sort of starvation mode, where your body eats away at your muscle and acutally keeps your fat. Seeing as you don't want this to happen, I recommend you increase either fat or carbs, it's up to you. Both are pretty low, and could acutally both be increased a bit.

 

If your food is coming for good, healthy sources and not sugary, nutritionless stuff, then you will see good results.

 

Maybe try:

Protein - 230g (920 Calories)

Fat - 70g (630 Calories)

Carbs - 110g (440 Calories)

 

Total Calories - 1990

 

If you wanted, you could lower the carbs a bit and put the protein back to 250g, but 230g is probably enough and 110g carbs isn't that much really.

 

This is just my opinion, try out some different methods and see what results you get. Trial and error is important.

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: MrJackie

Hey little big brother,

 

I have the same goal as you do. I will list the things that what I think that is important to lose weight.

 

  1. Eat 6 times a day (breakfast, snack, lunch, snack, dinner, snack)
    • Try not to eat carbs like bread, pasta, rice, potatoes with dinner as they will give you "energy “that you won’t use because you will be sleeping soon. So they will just add up to your fat.
    • Snacks are 1piece of fruit, handful of (unsalted and unroasted) nuts, clear cup of soup, cucumber and carrots
    • Just by doing this you will start losing weight because your metabolism will be constantly active so to say.

  2. Good job by calculating your daily macro needs. Check http://scotthermanfitness.com/mealplan.php for your BMR
    • Keep your carbs between 50 - 100 grams for fat loss. More than 100 gram is for maintaining/gaining weight
    • Stick with the calories that you calculated. Don’t be afraid for being it to low. I did a 10 days fasting program I had less than 1000 calories a day and still had the energy to run 30minutes every day. The body of a human is strong, 1700cal is a treat ;)

  3. Run, bike, elliptical, row! We have to get you used to running or any other form of cardio again. So for the first week forget about HIIT as it is a very intense kind of workout and we don’t want you to injure your knees.
    • Do at least 4 times a week cardio for 30minuter AFTER your lifting. During this 30min try to keep your heart rate at the Target Heart Rate (google for how to calculate THR)
    • When lifting go for 45sec rest between sets and exercises. This will keep your heart rate up and help you burn fat.

Example meal plan (this is what I use):

  1. Breakfast: Yogurt with fruit, oatmeal and a bit cinnamon(cinnamon makes you burn fat)
  2. Snack: 1 Fruit or handful unsalted raw nuts or clear cup of soup or cucumbers carrots and tomatoes
  3. Lunch: Salad with 100 gram chicken breast or canned tuna in water or olive oil or 2 tomatoes and hardboiled egg
  4. Snack: 1 Fruit or handful unsalted raw nuts or clear cup of soup or cucumbers carrots and tomatoes (after workout I recommend you to eat a fruit and drink some protein shake, the sugars in the fruit will make you absorb the protein faster and better)
  5. Dinner: Steamed vegetables (broccoli, cauliflower, carrot) Leek and 200 grams chicken breast with spices (use curry and black pepper, they help with burning fat)
    • NO MORE POTATOES! just once a week on your cheat day.
    • NO MORE RICE AND PASTA WITH DINNER (high in carbs and you don’t need them so late in the day)
  6. Snack: cucumbers carrots and tomatoes (no more sugars, you will go to sleep, you don’t need sugars)
  • Drink at least 2,5 liters water every day (3liters would be the best)
  • No more lemonade or any kind of soda.
  • Drink tea and coffee as caffeine helps with burning fat (don’t drink too much 2 cups is enough and NO SUGAR OR MILK, you will get used to the taste trust me) They say you have to taste something 10 times to be able to like the taste. So keep trying and you will like the taste ;)
  • Don’t eat every day the same, it will get boring and your body will get used to it so it won’t be effective as before.
  • Avoid mirrors for 3 weeks. After 3 weeks you will see the results clearly with your own eyes. Take before and after shot.
  • If you dont slack of you can do all of your workout in 1 hour. And thats enough as long as you hit it good, with proper form and hard.

 

Hope this helps you buddy. Keep us up to date!

 

Great information @MrJackie!

 

As you see in my previous post, don't eat too little calories on a regular basis. It will help with rapid fat loss initially, but in the long run your body will not respond so positively.

 

You don't want to sacrifice muscle when losing weight, and if you aren't getting all the nutrients and calories you need just to go about your daily life, things can get complicated.

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
muscular strength
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