Nutritional help to build muscle and lose fat

[Scistra]

Hi, I'm gonna skip all the pleasantries and get right to it.

I'm 16 years old and need help with my nutrition in terms of building muscle and losing fat simultaneously; how this can be achieved through diet, and workout advice considering timing and allocation of macros around workouts (pretty much just a ton of diet stuff).

Goal: lose body fat and increase lean muscle mass simultaneously.

Heads up-
Age: 16
Weight: 75-78kg / 165lbs-172lbs
BF: 18%
LBM: 64kg / 141lbs
Height: 181cm / 5'11
Body type: Endomorph-mesomorph (not entirely sure, somewhere between there)

Current weekly regime-
Monday: 6pm, Upper body (Weights) + abdominal
Tuesday: pm, HIIT (Sprint-jog intervals)
Wednesday: 6pm, lower Body (Weights)
Thursday: am, low-intensity cardio
Friday: am, Arms (Weights) + Abdominal

Sunday: HIIT anytime
Saturday: Moderate Intensity bootcamp

Current nutrition-
Daily energy intake: 9500kj / 2300kcal (I use MyFitnessPal for macro counting)
Macros: 50c/30p/20f

If any advice is needed, I'd love to hear it. Now onto the Q's (I apologise in advance for any weird question ordering, I'm just typing these down as I think of them)

1. Should I maintain my current energy intake on all days (considering my goal) or would it be more effective for me to lower my intake on cardio days and create a larger deficit, and then increase or return to my previous intake when I do weight training?
2. Taking my evening training sessions into account, how would I structure my meals for that day, and is it necessary for me to compensate the day after?
3. If I have a lower energy intake the day after my weights session (with it being my recovery day) would it be detrimental to what I am trying to achieve, or as long as I consume an adequate amount of protein (2g per kg of LBM) should I be able to lower my carbohydrate intake to create the energy deficit along with what was already created with the cardio performed that day?
4. Should I increase the amount of energy I consume each day as this could possibly be too little?
5. Would a low-carb cyclical diet be ideal for my goal?, that being a 1 day cycle between weights sessions, where a carb increase is implemented on weight days.
6. Would a targeted ketogenic diet be more beneficial? Where I would consume an average of 5g of carbs per 2 sets performed before and after my workout (depending on intensity)
7.Finally, should I just leave it how it is and be patient, where the regime I follow right now would almost certainly lead to positive results?

My cautions:

I've done energy deficits quite often in the past, and have continued for over a year now. Although, I cannot be sure whether or not I was in an actual deficit due to my not having proper access to the recommended measurement instruments to precisely record my daily energy expenditure. My caution is; I've been performing weight training sessions for some time now, only just picking up the pace and seeing great results from it, but I haven't noticed any change in body fat percentage, so far it's stayed around 17%-18% since the beginning of the year and no matter what I try, I just can't manage to budge it. Would this be because my body has possibly adapted to my intake and slowed its metabolism accordingly or is there something I'm doing wrong.

All advice is appreciated, thanks.

[Kiwisaki]

Is aspergers anabolic?

[mjf100215]

Your numbers and 3 times per week exercise, I get 2478 as a TDEE. So, you're working at a 178 calorie deficit. So, you're basically eating at maintenance.

http://forum.bodybuilding.com/showth...hp?t=156380183

[Scistra]

I don't quite understand, Kiwisaki.

Mj, so considering I'm eating at maintenance, if I were to lower my intake, obviously I would lose weight in some form or another, but would it primarily be fat and if so, would this decrease result in slower-than-usual gains?

[mjf100215]

Caloric surplus (extra building blocks) = muscle growth
Caloric deficit = fat loss

Pick one.


ETA: You're 16 and 165. Bulk. You're in prime muscle building territory. Eat right and lift heavy. Start building muscle. There's no reason at your weight you should be losing weight.