16 years old. First time counting!

[QT]

About me:
Age: 16(93)
Height: 1,87 cm or so
Weight: 85/86 kilos
Bodyfat: Not sure. From the pics and posts I have read on this forum; About 15-16%
(I can feel my abs about a finger nail length on my button belly)
Goal: 10% bodyfat til June. Or ATLEAST August. My goal isn't to look like bodybuilder or anything. I simply wanna loose my unneccery fat storage to be more confident and make it easier to go for the girls. It might sound cheesy but still. I am 16. I think you all understand me. I really wanna make a life change. A life change forever.

My name is Henrik. I was a healthy and popular kid with a bodyfat around 8-9 I guess. But in 2006 I fell ill and couldnt workout for a year. Then I got into the "geek" gang and lost all motivation and interest for sports and workouts. But after 3 year I realized this wasn't me. So I started working out in feb 2009. I started it mostly because my beloved mom told me to "Cut the soda" after seeing me shirtless. Lmao. So I did and started running 3 times a week. Nothing serious, but it worked. I lost 10 kilos(Dno in lbs. 20 maybe)
Now I eat as healthy as I can:
Chicken, protein shakes, vegetables, fruit, oats, fishoil etc etc.
But still no kcal counting. I havent lost any in about 1-2 months so Ill start kcal counting.

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I am currently training 4-5 days a week, but planning on putting cardio on the resting days. Good idea?
Now my weekly routine looks like this:
Mon: Weights for an hour and 30 mins of HIIT
Wed: ----||---
Fri: ----||----
Sat: Morning cardio or just cardio or a HIIT.

After posting this post a topic asking if I have to do kcal counting I realized I had to start kcal counting. I've never counted a kcal in my life.
So I persume kcal counting is like this?(by thinking logical)
If a 100g chicken breast contains 116 kcals per 100 gram and I eat 60,7 grams, I should:
116 x 0,607 = kcals taken in? Same with protens, carbs and fats?
Am I right? And with liquid I measure in ml/L?

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What I dont eat:
Fish. I just cant swallow it lmao.
Could I replace it with anything?

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This is my daily intake aprox:

Breakfast 07:00:
A small bowl(both hands in a half circle and it will fit perfectly) oat porridge with cottage cheese, flax seed and raspberry.
A glass of water and a glass of skim milk

+2 fish oil capsules and a spoon of fish oil.(Maybe add something more? I dno what though)

Lunch(At school) 11:30 -No, I dont get a chance to eat before that
A salad.(Aprox same volume as the porridge) with, salad, cucumber, some baby tomatos, some beans.
A bottle of sparkling water

When I get home(03:00-04:00 pm)
A yogurt with flax seeds. A glass of skim milk. A couple of fruits. Maybe a rough roller with fish and tomato(A norwegian mixture to have on the roller).

either the gym here(Post workout: 20g whey in water and some fruits)..

Dinner(06:00-07:00 pm):
Almost always a wok. Plenty of vegetables with chicken bits.
Water

..or the gym here gym(Post workout: 20g whey in water and some fruits)

Rarely anything more. I might drink a couple of cups of green tea.

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So what should I eat? Like from proteins, carbs and fat? for weight loss? I've heard 1 gram for each kilo of body mass. What else? With crabs and fat. Like..Exact numbers?

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Some general Q's:
-Eggwhites. Do I just extract them from the egg. And do I cook it? For how long? And do I weigh it for its own kcals, or does it count as 1 egg? Or is the yellow and the eggwhite seperate for counting?
-Supplements? What other supplements than fish oil and protein powder should I take?
-What to take before and after workout during weight loss?
-And eating day? Any tips on that one? I just eat alot of bagels, and a kebab What should I avoid?

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I hope I'm not like "PLEASE DO EVERYTHING FOR ME", because it's just that I really don't know how to do these stuff, and I'd really appreciate if someone helped me getting started with some info.
And sorry for my english. I am norwegian!

Henrik

[grumble1]

Eat about 2.2 g/protein per kilo. Outside of that, just make sure that you are steadily losing weight each week. Aim for a half kilo a week, weigh yourself in the morning after you go to the bathroom and before you eat or drink anything, and use that to figure out where you're at.

Make sure to keep up the weight training. Do not make it easy on yourself even though you'll be losing weight. This will ensure that the muscle stays on while the fat comes off.

Eggwhites: You can buy them separately, or you can just remove the yolk from the egg and use the rest. Yes, cook it until it is solid white and rubbery. Egg whites have such a tiny amount of calories I'd just count the protein and move on. If you eat egg whites, only count egg whites, don't count egg you don't eat.

I'd just eat whole eggs though, and lose the calories somewhere else. Egg yolks are nutritious and have lots of protein.

Supplements: YOu don't need any others.

Workout: Before, eat a little carb and some protein. After, eat a little carb and some protein.

Also, your height and weight is not bad. You don't really have to cut down on your weight much. (6'2" and 190lbs).

[QT]

Thank you But yeah I think I need to cut a little. I might upload a pic later on

Am I calculating the kcals correctly? And carbs, and fat? How much?

[QT]

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[InclineDBPresss]

First thing - you're 16 - don't kill yourself when your young with all this low calorie crap. Just stay active and be mindful of what you eat.

But my tips on the diet-

You should definitely get a little more protein in each meal.

As far as counting calories go, what is done is you choose a set number of calories. Say you want 2700 (just a guess for a 180lb active kid). Then, choose your protein + carb amounts (4 calories per gram)and your fat amount (9 calories a gram)

Plan out a diet that is 2600 calories plus or minus 25 each day.

Track your weight changes for 2 weeks.

If you got the results you wanted, stay with that number. If you didn't like the results, increase or decrease by 250 calories, and repeat.

[QT]

Thanks. But how many grams protein, carbs and fat should I get in each meal? And how many calories per meal?

[aer_vlad]

Dude, don't count calories. At 16 just eat. Don't fill yourself with Hot Pockets and Pizza Hut. Instead, eat a steak and potato or a tuna sandwich and a couple of carrots. Get my drift?

If you exercise hard, stay active (go outside and play ultimate frisbee than 5 hours of Call of Duty), you'll be in great shape and much happier. Counting calories at your age is a waste of time, effort, and energy in my opinon.

Stick with the basics - concentrate on eating lots of (healthy) food and your macros will fall into place. Bust your ass in the gym, get plenty of sleep, and you'll grow. Enjoy your life as a young person and don't waste time with a notebook and nutrition facts. Just up your activity level and your life enjoyment will most likely follow.

[QT]

Ok thank you for your reply! Repped.
But can I still get 9-10% bodyfat? I am at 15 as spoken I think.
Ive been in 8-9% when I was 13-(Before I got sick and nerdy lmao)

[aer_vlad]

Yeah, you can easily get there.

I made the mistake of counting calories and being all OCD. Wish I didn't - takes too much time and effort.

Most kids are fat because they eat foods loaded with fat (i.e. potato chips) which are calorie dense. You eat 800 kcals before your full. Eat a can of tuna and your full at 240 kcals. See the difference? If you make smart food choices (eating healthy), which you seem to have a handle on, and workout in the gym, you'll loose weight.

Look at you already, you've lost weight just by cutting soda out of your diet. Good for you! Just stay on track and push yourself in the gym and on the treadmill (or whatever cardio you do).

*edit*

And one more thing, if your with a bunch of friends and they're eating pizza (this is just an exasmple), go ahead and have a slice. Or maybe two if your hungery. But don't be that fat ass thats half a pizza with a liter of coke and 10 breadsticks. Moderation is key. If your hungry, eat. But don't fill up on a quart of ice cream.

[QT]

Ok thanks alot man