Nutrition & Dieting/Diet and exercise plan


Hoi, I was hoping you could tell me wither my diet and exercise plan is suitable for weight loss.

Break fast : 06:30 Stir fry veggies
Lunch: 12:30 A brown bread,no crust, cheese sandwich ( sometimes I skip out the cheese and put in an egg white ( yes it is cooked in a pan)
Snack: 3pm an apple or orange
Dinner: Stir fry and 1 egg white with an orange ( or the food my parents made, I just leave out most of the carbs and butter cooked things)

I drink a lot of water, tea and do not eat sugar

100 vigorous jumping jacks, 20 skwats, 10 push ups, 10 slow abdominal crunches, 10 vigorous abdominal crunches, 10 incline push ups, 10 decline push ups,3 min run, 60 vigorous sit ups ( as it becomes easier I go faster and sometimes longer, or just increase the number)

I work out every second day ( or when my body stops hurting)

I am 14, weigh 59 kg and am 4'9 (150 cm)

so will this type of weight loss plan help me lose weight and keep it off???

thank you.

Megan, After reviewing your diet I can see a pretty obvious drawback. You lack protein.
Protein is vital as it helps to preserve, maintain and repair muscle tissue. A lot of people attribute the term muscle to athletes and bodybuilders. The thing is we all have muscles whether we are Olympic athletes or never get off the couch. It is important to maintain the muscles in your body. Not only do they allow you to maintain strength but they are important as we age to prevent mobility problems. Have you ever seen older people with back problems or other problems moving? This can largely be because of lack of activity and strength training. Another bonus is the body uses more energy (calories) to maintain muscle than it does for fat.
Protein is also important because it is the only macronutrient that the body can't make on its own or store. With lack of carbs the body can synthesize an alternative. With lack of fat the body can use stored fat.

Here is what you can do. I usually recommend eggs or something like Greek yogurt for breakfast. However since you are already eating vegetables then you can add in 4 ounces of chicken or lean beef. First thing in the morning is the most vital time to get protein as your body is literally feeding on its own muscle tissue after an 8 hour fast from your sleep.

The same goes for your lunch. Add a small chicken breast or piece of beef to your sandwich. While the egg white is a quality protein source you're only getting about 5-6 grams from it. I like to recommend 20-30 grams per meal.
An easy estimate is a chicken breast or piece of beef the size of a deck of cards is about 20-30 grams protein. Beef will always have more protein than poultry.

For your snack consider adding some nuts. The apple is fine but add in 10-15 almonds if you can.

For dinner again add in some protein. Chicken, beef, or fish.

The other thing I notice is you are pretty low on calories. Your most calorie dense meal is lunch. In reality you want breakfast to be the heaviest meal. But just eating vegetables and a fruit is pretty limited on calories. Your breakfast as it stands is probably only about 100-150 when it should be at least 300 calories.

Your workout looks fine. I would recommend breaking it up. Try doing 10 reps of every exercise in a circuit. So it would look like this
1. jumping jacks 10
2. Squats 10
3. pushups 10
And so on.
After you do ten of each with no rest between take a 60 second rest and repeat. And try to keep your muscle groups together.
A workout should be structured like this
1. Heaviest and biggest muscle groups (chest, back, legs)
2. Smaller muscle groups (arms, shoulders)
3. Core (abs)
4. Aerobic (cardio)

And try to group the muscles together or pair opposing muscles. Using the chest as an example, if you do a bench press as set one then a dumbbell flye should follow that, not be separated.
On the other hand muscles groups like triceps and biceps are opposing. Work them together. Think of it this way, for the bicep to contract the triceps must elongate.

So try to pair everything up by descending size. Do 10-20 jumping jacks to warm up then go into the squats, then push ups and so on.
Save the ab work for last and then end the workout with your run or do the run on your off days.

Remember that you are still young and your body is still developing. The goal now is to establish a good foundation of eating clean and working out.  

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Tim Santoro


I can answer questions regarding the following. Confusion about basic nutrition, explain how to improve diet, when and how to eat better, eating for weight loss, eating for health, eating for fitness. I will answer questions about nutritional and workout supplements. I will not endorse any fad diets, however I can explain the draw backs to them and explain why they are the wrong way to go. I will not give advice relating to medications and/or their interactions with food and supplements.


I have earned certifications in Fitness Training and Fitness Nutrition from ISSA. I also self taught and stay current on the fitness industry. I lost 70 pounds training my self.


SFN- Specialist in Fitness Nutrition from ISSA CFT-n Certified Fitness Trainer from ISSA

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