Hi everyone,im 17 5'9 145lb and i would say around 20%bodyfat,i strength train 3 times a week and do cardio 4 times a week.ive been workingout for just over a year now and my last goal is to just lose that last bit of weight around my belly and lower back but i aways seem to hit a plateau and i just dont kno what to do anymore .im taken in 1700 cals a day now 40%pro/30%carbs/20%fats, what do you guys think would be the best corse of action for someone like me,up the calories or lower them and by how much a day?any help is deeply appreciated thanks.
hey man, could you post up a pic of yourself. I about the same height and weight as you and i think bout the same bf% but im not sure. I was just wondering so i could compare you to me so i can get a better idea, if you dont mind that is. or you could send it to my email or sumthing if you dont wanna show everyone.
sorry i would if i had a pic that i could put on my comp but this might help you out.
use the diagram below to estimate your body fat % if you do not have a cloth measuring tape
If you do not have a tape measure use the following chart to help you approximate your body fat %. Not using an accurate body fat % does affect the accuracy of your meal plan.got it off some website hope it helps.
At 17 and 145 pounds and 5'9 I don't think you need to focus on cutting. You are already pretty 'light' so I would focus on training hard, eating well and letting your body do the work for you through adding some lean mass.
You are also not eating very much at all - and it looks like you might not be eating frequently enough. When are you meals? (times etc).
That said, your diet could certainly use some tweaking - this will help you reach a better body composition.
Originally Posted by EL Colombiano
first thing when i get up i have whey with water(1scoop)
I would just skip this... Start the day off with a good breakfast instead.
Meal 1- 1/2 cup oatmeal/2egg whites/1whole egg/1 tbp of all natural peanut butter.
So, instead of the scoop of whey first thing, have more protein here. You are only getting ~14g from your eggs and you want to aim for about ~35g. So you want to add another 20g. This you could do with 0.5 cups of cottage cheese (14g) and 2 more egg whites (7g).
Meal 2- turkey sandwich on whole grain/whole wheat bread with 1slice off fat free mozzarella /1 tp of flaxseed oil.
I would ditch the bread and fat-free cheese. Generally, the more processed a food, the less helpful it will be for your body. So go for something like some brown rice or a whole grain (such as pearl barley) with some lean turkey and vegetables. This is especially important if it is a PRE-workout meal!! You want a good carb and good protein source. Consider swapping the flax for fish oils.
Meal 3-(PWO)whey with water(1 1/2 scoop)/3oz chicken breast/2cups mixed veggies/1 piece of fruit.
Ok - PWO you are better off making a shake with whey and having some good carbs (like a banana and some oats or skim milk).
Meal 4- 3oz chicken breast/2cups mixed veggies.
This is good - but add some good carbs here - they will help with your recovery. Something like oats, rice, sweet potato etc.
When is this meal?? If it is very late at night I would change this to a casein shake or use cottage cheese instead. Then add some healthy fats to that. You could also go for something such as salmon (good fats, and solid protein).
As I said - you might need another meal in there somewhere...
i cooked my chicken with only 1 tp of olive oil,i drink a gallon of water a day and also take multi vitamins?
You might want to consider dry-baking or grilling the chicken instead. And make sure it is lean chicken breast (not thigh).
Are you taking anything other than a multi-vitamin??