Damn, i need major help!!!:/

[southport2014]

Ok everyone i want to do this right this time.
Im 17 years old.
My height is 5 foot 7
Weight is 147
Body fat is 23 percent
I want to lower my body fat down to about 10-12 percent in the long run and weigh 150-155 pounds
But as u can see my body fat is kinda high for my weight
Can someone help me reach my goal
my mainatnce calories is right about 2000 calories
How much should i eat calorie wise
And about how many grams of protein a day
How often shuld i excersise what tupe of excerises too and Should i do cardio and if so how long

[southport2014]

Ok everyone i want to do this right this time.
Im 17 years old.
My height is 5 foot 7
Weight is 147
Body fat is 23 percent
I want to lower my body fat down to about 10-12 percent in the long run and weigh 150-155 pounds
But as u can see my body fat is kinda high for my weight
Can someone help me reach my goal
my mainatnce calories is right about 2000 calories
How much should i eat calorie wise
And about how many grams of protein a day
How often shuld i excersise what tupe of excerises too and Should i do cardio and if so how long

can anyone help

[Kerune]

Read the stickies, 500 cal deficit is standard but there's more to it that you should read up on.

[dmacdonal9]

Cardio is optional.

1. Get rid of your misconceptions
2. Calculate your calories and macros
3. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from carbs.
4. Buy a kitchen scale and weigh everything that you eat.
5. Count calories using a site like MyFitnessPal. Here's how to count properly.
6. Lift heavy weights to preserve muscle mass, on a program like Starting Strength. Why not your own routine? Read this.
7. If nothing happens after 3 weeks, reexamine calculations, and eat less.

[Swrice06]

Caloric deficit is the number one thing to keep in mind. I also recommend the kitchen scale, weigh everything and track your macros. The food is the most important part of the equation. Next the training. Weight training is crucial. I would look at the programs on the site and pick one or design one of your own. If you have never exercised before then go slower. I would say go 3-4 weight training days, working up to 5. I would also recommend cardio. I disagree with the previous comment it should not be optional. Carido helps with a lot. I would throw in a few 200-300 calorie sessions on days not weight training, depending on the caloric deficit your maintaining. myfitnesspal.com is excellent for tracking macros and makes it simple, I use it myself. Good Luck.

[southport2014]

Caloric deficit is the number one thing to keep in mind. I also recommend the kitchen scale, weigh everything and track your macros. The food is the most important part of the equation. Next the training. Weight training is crucial. I would look at the programs on the site and pick one or design one of your own. If you have never exercised before then go slower. I would say go 3-4 weight training days, working up to 5. I would also recommend cardio. I disagree with the previous comment it should not be optional. Carido helps with a lot. I would throw in a few 200-300 calorie sessions on days not weight training, depending on the caloric deficit your maintaining. myfitnesspal.com is excellent for tracking macros and makes it simple, I use it myself. Good Luck.

i dont know wha tderiction to go in. Lose eight or gain weight because i want to lower my bf but dont want to get to small my long distance goal is 10-12 percent fat at 155 pounds

[matman1813]

i dont know wha tderiction to go in. Lose eight or gain weight because i want to lower my bf but dont want to get to small my long distance goal is 10-12 percent fat at 155 pounds

Nobody can really answer this for you. In the long term you're going to have to do both, short term it's up to you whether you want to get at bit fat and put on some muscle or see abs (it's worth noting that abs wont really look great until they are well developed, which would mean putting some muscle on.).

[cnh57811]

17 years old. Concentrate on bulking over the next 2 years. Throw in some small cuts along the way to help keep bf% in check, but take advantage of your naturally high levels of testosterone right now. Try not to gain any more than 2 lbs per month.

[lee__d]

I agree with the above post.

Honestly, you're not overweight, your body comp may not be where you want. But you need to lift heavy 3x a week.