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Highschool student needing help
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Posted by: eltombo
I'm a sophomore in highschool, 6'1" 205 lbs at approx. 16% bf. I'm not on a diet now, and planned on one when football ended, however being in school all day puts a damper on that. I lift in our weightroom Monday Wednesday and Friday, and really enjoy HIT. I feel I benefit the most from doing this. However I believe that our team will begin lifting after thanksgiving break. We do Bigger, Faster, Stronger (BFS). I would enjoy any tips you could give me about dieting. Mainly ketogenic, but I'm always open for other suggestions. I get up at 6:15, shower, sometimes eat something, then get on the bus at 6:53. I eat lunch at 12:14, but can eat in my 2nd and 3rd block classes (lunch comes after 3rd block); school lets out at 2:25, and I lift at that time on the given days. Currently I'm not doing any cardio, but plan to start up soon. Any help would be appreciated. Thank you!
Posted by: w8lifter
Not sure exactly what your goals are ??
If you're playing football a ketogenic diet is NOT what you want to be using.
Check out this thread specifically, read the fat loss primer, the male cutting plan, and bulking w/ slow burners.
Posted by: eltombo
welp I want to lose fat while gaining muscle, which Fitnessman from www.bodybuilding.com, told me is possible, because he uses the diet year round and he himself is a nutritionalist. Anyway the season is over and I just want to lose the fat while gaining muscle.
Posted by: bigss75
I wish you could do both
Posted by: eltombo
on a ketogenic diet specifically for body builders it is possible. What happens is because you are in a carb depleted state, and have a surplus of ingested fat, your body switches to burning Fat as its main energy source. THis is cleaner and more efficient than carbs, but that is not the point of this post. Anyway, since your body is burning fat before protein and carbs, it will not use your muscles as a source, since after you run out of ingested fat, your body works of fat stores. And you have one day a week, some people take two, for a carb up, to jumpstart your muscle building and fat loss again.
Posted by: bigss75
I know about keto dieting
It is my belief that you can only do one or the other.
Posted by: eltombo
I see. understandable. all I have to say is I have seen people do it, know a guy that has seen many, and I myself did it over the summer
Posted by: bigss75
What was your calorie intake?
Posted by: eltombo
2100, because I weighed 210 at the time.
Posted by: bigss75
That is a very low amount for an teenager i see the weight loss but muscle gain i cant see
Was it your first time lifting?
Posted by: eltombo
well, I had been lifting for about 3 months when I started this diet. I had previously just eaten whatever, and I decided, after reading a lot, that I liked this diet and tried it, I was on it for a month then I went on vacation, and after that football season started, so I stopped.
As for the weight loss/muscle gain, after a day or two in ketosis you body switches its main metabolism to fat, so when you are finished burning ingested nutrients, you begin to burn body fat as opposed to muscle tissue.
Posted by: Yanick
Okay a few things to clear up...
Your a beginner, and when beginners start any type of controlled diet, they gain muscle/lose fat simoultaneously. It is almost impossible to do for an experienced lifter.
Second of all, it is fairly common knowledge (except for those anti-carb wierdos
) that ketosis is NOT protein sparing in anyone under ~15%.
It is very difficult to gain mass on a low carb diet. By the week's end, assuming you are doing a decent amount of volume not HIT or something, you are passing out. I would be more open to it, if carb ups were done 3x/week but that is not how it works on a CKD.
General rule of thumb, for experienced lifters that is:
Calorie surplus=gain weight
Calorie deficit=lose weight
Think of it this way, your body has to turn to alternate means of energy production when you don't give it enough energy via food intake (aka eating in a cal deficit, aka losing weight).
If you are eating a sufficient amount of food and getting a sufficient amount of energy (at or above maintanance) your body won't need to turn to those alternate methods (fat/muscle). Even if you eat fat and your body burns fat, it doesn't mean your body will burn body fat. It will just burn the fat that you are eating, assuming you are at or above maintanance, because there is just no point in burning the stored bodyfat.
I still maintain, that you're a beginner and a good macronutriently balanced diet will add muscle/burn fat at the same time.
Posted by: eltombo
thanks for the help. Have a good thanksgiving!
Posted by: bigss75
I not dissing the keto I think it kicks ass for fat loss I would say bulk untill the hoildays are over then the first or second week of Jan. start a cut.
O I never asked you what pos. do you play?
Posted by: eltombo
Defensive End
Posted by: bigss75
D end is a tight spot I played guard in high school. My favorite play was always pull blocking and nailing an end because most of the times they didnt see it coming.
Posted by: eltombo
haha yeah, I'm not real great at reading trap, mainly because I don't do any real get-off moves, I just bull rush, Buddy Cox Style (thas an inside joke; Buddy Cox was a beast, graduated last year, played Dtackle I believe and soon as the ball was snapped, he dove for ankles. He was awesome.)
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