Diet tips or plans

Several things you can do to help lose some weight is,

1. Dont drink, or keep it minimal (if you even drink)

2. Watch what you eat and when. Start your mornings with a high protein/carb breakfast (Oatmeal and eggs is a great breakfast) eat a small meal around 10 (something mainly protein I.E. greek yogurt) eat lunch at 12 (again protein and also carbs) eat another snack around 2:30 (maybe carrots or grapes or something) and then dinner around 5:30 (keep it mainly protein, try to avoid to many carbs unless you are working out after dinner, otherwise you dont need many carbs) then eat one or small meal around 730 (or better yet, buy some casein protein and drink a shake, its slow digesting so it keeps your metabolism running while you sleep and helps keep your muscles filled with protein)

3. Count calories.

4. try to keep your diet around a 40/40/20 percentage 40% of you calories come from protein, 40% come from carbs 40%come from healthy fats (polyunsaturated and monounsaturated fat - NOT saturated fats). to help break it down better remember

1gram of carbs = 4 calories
1gram of protein = 4 calories
1gram of fat = 9 calories

to figure out your ideal calorie intake, multiply your weight by 15 (150*15=2250) that is the amount of calories you want to eat to maintain your current weight. subract 500 from 2250 (2250-500 = 1750 calories) thats the lowest amount of calories you want to consume to lose 2-3 pounds a week in a healthy manor (givin your weight expect to see .5 to 1 pound a week loss, gotta have it to lose it) also if you want to bulk add 500 to 2250 to gain 2-3 pounds a week in a healthy manor.

to break it down further, 1750*.40 = 700 calories divided by 4 = 175. you want 175 grams of protein and carbs and 39 (1750*.20 = 350/9 = 38.88) grams of fat. so

175g of protein a day
175g of carbs a day
39 grams of fat a day

Id recommend going to GNC and buying WHEY (fast absorbing good for pre and post workout protein) and CASEIN (slow absorbing protein, good for meal replacements and before bed meals) expecially because your trying to maintain a vegetarian diet and protein is highest in meats so you will most likely need a supplement to meet your goals.

5. do cardio and pushups situps ect (as you said you do) and as someone else said swim, swimming is great for people who cant do heavy lifting ect.

weight/fat loss is about 75% diet 25% exercise.

hope this helps and isnt too confusing. also check out www.bodybuilding.com they have a great forum section as well as other informational sections, and you can learn ALOTTT.

P.S. your probably better off not trying to lose weight but just increase your workout routine and eat better (cut out the junk) because your a healthy weight its just concentrated in one area.)

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Originally Posted by ak907

sounds to me like your best course of action would be focusing on those areas. Sit ups, leg squats and other similar work outs. This will help get rid of any excess fat and tone them up. Also make sure you eat plenty of protein (especially after a workout) otherwise your body will compensate by eating up your muscle mass, making you potentially more misshapen and weaker, which i doubt you want. I don't think a simple diet isn't what you need by the sound of it.

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Originally Posted by ronie

Diet mattered very little, activity mattered quite a lot. People who take exercise are more active than those who don’t and it made a significant difference in how much they weighed.

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This could not be more wrong. While yes becoming more active will help, ultimately diet is what matters most. A good healthy balance of both is optimal.
Now for the op, I would like to know why your a vegetarian or more importantly how attached to he idea of being one you are. IMO contrary to popular belief a vegetarian live style is not a healthy one. Most vegetarians I see are flabby and weak. This being their diet is mostly carbs with little protein, that is a recipe for disaster. If you are set in your ways there are plenty of protein supplements available as said above. A casein protein would be great right before bed as it would digest slowly through out the night. Also there are plenty of plyo/ bodyweight workouts that don't Involve free weights that can build a decent body. If you have any questions don't be afraid to ask.

Ps. I personally would avoid GNC, and go to vitamin shop. GNC pays commission, they will try to sell you a million things that don't do a thing but give you a good placebo affect. The only supplements that you should take are those you can not get or get enough from your diet. IE, creatine yes it occurs naturally in meat, but no where near the 5g a day you should take in. A whey/casein protein I only use it for a post workout/bedtime meal. You may have to have a few more shakes a day being a vegetarian. I also take a Pre workout. There are a lot of good ones out there. Jacked 3d, super charge, no explode to name a few. But hey that's what I recommend, it's just advice......you can do whatever you wanna do!

Rob- Its about time you showed up to this thread lol...
The OP is a vegetarian but not a full vegetatrian. He grew up in India and was raised on a vegetarian diet. He now resides in Illinois though and said he does eat some meat.

So after measuring myself, I'm around 5'7-5'9 (Can't believe I thought I was 5'11) and I lost about 7-8 pounds just by running so now I'm around 142-143 pounds. My stomach is still sticking out and I dislike it. And I know that some of the posts say that losing weight doesn't change your shape, so now I'll start exercising more. So I'll take a chance at running more. I'll start watching what I eat after I get back from vacation though haha.

Anybody have any tips on how many pushups, sit ups, crunches, etc. to do a day? I don't have any weights in my house other than 5 pound ones ahah. I'd really appreciate it! Thanks!

Your 140 lbs the last thing you should be doing is trying to lose weight. You need to work out, I'm guessing your looking at your stomach and wanting to see abs. It sounds like you don't have enough muscle on your frame to have a six pack. Diet is king as I said before, ideal situation go get a gym membership, or I see your a high school student to work out at your high school. If your interested in doing that I'll be happy to set you up with a base workout routine.

I'll be able to do that. Just need to ask my parents. There's an LA Fitness about 5 min. away from my house.

I'd appreciate a base workout routine! Thanks!

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And yeah, my stomach does stick out. Quite a bit. And my thighs aren't small either. I'd love to work on those areas as well as other areas on my body.

147 is tiny for a 5'11 guy! I definitely wouldn't be trying to lose weight ...

If you don't currently pursue an exercise regime, you might be what my MMA instructor affectionately calls "skinny-fat." This just means that your body composition lacks muscle tone, giving you a "soft" appearance even when you're not carrying any extra weight. I second (third?) the swimming idea as its a very low impact exercise that works almost every muscle in your body.

At your height / weight, you'll probably see the biggest positive change in your appearance if you work out and eat more. Muscle weighs more than fat and it takes protein/fat to grow it. I would start watching the types of food you eat (fish, spinach, nuts are all powerhouses) and working out 5-6 days a week.

http://img.tapatalk.com/46bcafec-e187-670e.jpg
Just so you know I'm not talking out my butt! Thats a pic of me this morning. I know how to make gains in the gym. I been lifting for about 15 years now, I love to see kids getting into lifting. You can either pm me or just let me know on this thread about you getting into a routine/meal plan.