What the hell do I eat?

[Admired]

Ok heres the deal. I'm 18 about to enter a military academy to play soccer and I'm curious about what to eat. I've been working out mainly doing a bunch of ab and pushups along with dumbells and weights. I have also been running a lot to get my body and lungs fit for playing and fitness. My goal is to gain lean muscle especially around the chest and abs while losing body fat. I don't have any abs and my chest is still not firm and hard. The rest of my body for some reason is solid though. My chest just isn't defined well and I have quite a bit of fat around my nipples as well, which pisses me off. So what should I be eating to be able to get lean muscle yet lose the body fat around my chest and midsection, while doing at leat 45-1 hr of cardio a day to get me fit.?

[sunngodd]

popcorn

[bigjaenat]

1-1 1/2 grams of protein per body weight
50-80 grams of fat
a **** load of carbs because of your activity level.

All this from any sources of whole foods

[Admired]

1-1 1/2 grams of protein per body weight
50-80 grams of fat
a **** load of carbs because of your activity level.

All this from any sources of whole foods

Ok, but with eating all this, how am I to lose fat as well especially around my damn chest.

[xraided85]

your body requires fat just as much as it does protein and carbs. fat is actually good for you, with the exception of saturated and trans fats which is the fats you are trying to avoid.

i eat 7 times a day maybe even 8, as do many people on this site. eating more meals but smaller portions actually keeps your metabolism going faster and burning off fat more consistently. im actually surprised you really have much fat if you do that much activity on a daily basis.

also if you look at the thread at the top of the nutritional section there is a few stickys that can teach you about macro nutrients and what types of protein carbs and fats you can be eating.

personally chicken, fish and protein shakes make up a lot of my meals. oh and dont forget vegetables.