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  1. #1
    Registered User mattroldan93's Avatar
    Join Date: May 2010
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    Smile Overall tips for 16 year old?

    I'm 6'0 tall.
    I'm 16 years old.
    I weigh 175 lbs and used to weigh 195-200 lbs.
    I know it's all about calories in vs. calories out...
    I measured my BF% and it read 15.6% but I think it's somewhat higher than that because I measured it on a BIA scale.

    soooo....

    Is this okay/decent/good?

    I plan (meaning I still don't do this) on eating 1500 cal/day following a 40/40/20 ratio because I 'heard' it's good... tip in if you think any other ratio is better.

    So that would be 150g of protein, 150g of carbs, and 33.3g of fat.

    What do you guys think of my current diet plan to shed another 20 lbs of fat to reach my goal of 155 lbs before I start to gain some muscle?

    BREAKFAST
    2 eggs
    1 slice whole wheat
    1/2 cup of oats
    1 apple

    SNACK
    1 apple

    LUNCH/PRE-WORKOUT
    4 oz of chicken breast
    handful of baby spinach
    1 tomato

    SNACK/PRE-WORKOUT
    1 orange

    POST-WORKOUT
    25g of whey protein with water
    1 banana

    DINNER
    4 oz of chicken breast
    handful of baby spinach
    1 tomato
    1 apple

    I think I could use some more vegetables.

    umm... I don't really know what I'm doing here... I still need to buy an ounce/gram scale to measure how much I'm eating... I just want to lose the last 20 lbs so I can reach 155 lbs before I start to gain some actual muscle.

    I'm going to the gym doing cardio 5x week and working on some weight/resistance machines 5x week also on triceps,biceps,chest,back,deltoids,quads,hamstring s. I've never performed a deadlift, benchpress, or squat.

    Thanks to anyone that could help out a bit... I'm new to the forums and Bodybuilding.com as well.
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  2. #2
    Registered User goldmank's Avatar
    Join Date: Feb 2010
    Location: Toronto, Ontario, Canada
    Age: 21
    Stats: 5'10", 160 lbs
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    to be honest I did not read what you wrote. I am 5'9-5'10 and can already see some of my abs.

    One thing I recommend is to increase your protein to at least 1g/ lb body weight.

    I would tell you to bulk slowly and eventually you will lean out but if you want to cut make sure you are getting your protein so you don't lose muscle or minimal muscle if anything. and I don't recommend cutting so much. just my .02
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  3. #3
    Registered User munozluke4's Avatar
    Join Date: Apr 2010
    Age: 23
    Stats: 5'10", 183 lbs
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    Dude at 16 years of age you body is still growing, and to be honest a 155 pound 6 foot tall person would probly be very unhealthy. i suggest that you add more protein to your diet above and and hit the weight room and cardio hard, you should be seeing great results soon if you stick to that. good luck man
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  4. #4
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 26
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    my advice to you:

    1) ditch the 40/40/20 split. this notion that the body needs some certain "fixed ratio of calories" is a myth. alan aragon has talked about this a lot in detail, and it's even MORE of a myth when you're eating low calories every day. just aim to get at least the minimum recommended amounts of protein, carbs, and fat per day. and honestly i don't even worry about carb/fat ratio, and it's been working for me. some days i eat more fat, some days i eat more carbs.
    2) if you can grow and progress on 5 days a week training with 5 days a week cardio, more power to you. i can't. the key is making progress in some form (whether daily or weekly or bi-weekly or something). if you're new you can probably still make linear progress (increase weight each time). go to the workout forum and find a decent routine. iron addict's "Simple Power Based Routine" is a keeper.
    3) if you can handle eating the same thing every day, go for it. i woudl allow yourself a few hundred cals to eat what you want though, so you don't go nucking futs. or you could just go dynamically and use nutritiondata.com or something and make sure you're at the right spot at the end of each day.
    4) if you're not sure what your BF is post a pic here and we can estimate for you.

    hope that helps you out, i'm sure you'll do fine.
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