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Losing Body Fat

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Posted by: levski87

Hi , im 16 year old boy who is currently at 11.5% body fat, and i swim on a team during the season, so i have that sort of swimmers body, but just not quite perfect hehe. and i weigh about 158 , 6'0. I want to get my body fat down to 7-8%, basically where your muscles have that ripped effect, especially the abs. My abs arent that sculptued as of right now, can barely see the lines. I was just wondering how long it would take to lose that 3-4% of body fat. This is my current diet.
7:40 - wake up, eat an apple, go to work ( at a gym ironically )

9:00 - Swim at gym for 45 minutes.

10:15 - Oatmeal with water, and a scoup of whey protein

12:00 - workout ( 45 min - 1hr )

1:30 - Salmon/Tuna/Chicken and veggies, or brown rice,or potato,

5:00 - get home,3 eggwhites and a chicken breast

8:00 - Chicken/tuna/salmon with veggies

Appromixately how long will it take me to lose that 3-4% of body fat with my current state. Should i alter my diet in any way? Mind you im only 16, but i dont know if age should have anything to do with this. thanks every1


Posted by: kvyd

What does your workout at the gym look like?


Posted by: levski87

Monday - Chest, Shoulders, Triceps
Tuesday - Abs
Wednesday - Leg day
Thursday - Abs
Friday - Back, Biceps
Saturday - Abs


Posted by: SPIKE1257

Quote:
Originally Posted by levski87
I dont lift weights
What does your workout at the gym look like?


Posted by: SPIKE1257

Another question would be, where are the EFA's in your diet.. Except for possibly eating salmon in that one meal, I don't see them..


Posted by: SPIKE1257

Quote:
Originally Posted by levski87
Monday - Chest, Shoulders, Triceps
Tuesday - Abs
Wednesday - Leg day
Thursday - Abs
Friday - Back, Biceps
Saturday - Abs
In your first post you stated you don't llift weights, so how exactly are you working out these bodyparts if you're not lifting ??



Posted by: Luke9583

Lots of rubber bands




Posted by: levski87

i am lifting weights lol, must have been a mistype or something , sorry hehe, my EFA, hmm well besides salmon , there really isnt anything else im guessing, do you have any ideas on what i can incorporate in my diet to increase EFA ? - fixed the typo now, i ment 2 say something but i guess i had weights on my mind l o l, sry


Posted by: SPIKE1257

Read the stickies at the top of the diet and nutrition page, you will find good info there on EFA's... As for wanting to get ripped at 16 years of age.. I wouldn't recommend trying that. At 16 your body is still growing and needs nutrients to do this. To restrict your diet enough to get ripped you may possibly deprive your body of those nutrients and calories that it needs to grow. all I could recommend is that you try to eat 5 to 6 small meals a day with a proper balance of Protein Carbs and EFA's..


Posted by: levski87

Ok, yes i definitley will ... Just how long do you think it will take getting down to around 8% body fat from 11.5% ? considering my body type, a well diet and lifting session? .. also one more question, is it possible to lose a pound of pure FAT in a week? lol , seems kinda far-fetched , but im just curious thanks alot , you've been a great help!


Posted by: LAM

Quote:
Originally Posted by levski87
Hi , im 16 year old boy who is currently at 11.5% body fat, and i swim on a team during the season, so i have that sort of swimmers body, but just not quite perfect hehe. and i weigh about 158 , 6'0. I want to get my body fat down to 7-8%, basically where your muscles have that ripped effect, especially the abs. My abs arent that sculptued as of right now, can barely see the lines. I was just wondering how long it would take to lose that 3-4% of body fat. This is my current diet.
7:40 - wake up, eat an apple, go to work ( at a gym ironically )

9:00 - Swim at gym for 45 minutes.

10:15 - Oatmeal with water, and a scoup of whey protein

12:00 - workout ( 45 min - 1hr )

1:30 - Salmon/Tuna/Chicken and veggies, or brown rice,or potato,

5:00 - get home,3 eggwhites and a chicken breast

8:00 - Chicken/tuna/salmon with veggies

Appromixately how long will it take me to lose that 3-4% of body fat with my current state. Should i alter my diet in any way? Mind you im only 16, but i dont know if age should have anything to do with this. thanks every1
sprinting on a track several times a week will help a lot of you are not going to incoporate any resistance training into your routine...


Posted by: levski87

i swim competitely, so i was thinking about 20-30 minutes a day HIIT training by swimming.


Posted by: levski87

That is the swim part of my daily routine hehe just trying 2 get rid of the 3-4% of body fat in the next 5 weeks, just wondering if its possible, any clue?


Posted by: LAM

Quote:
Originally Posted by levski87
i swim competitely, so i was thinking about 20-30 minutes a day HIIT training by swimming.
You need to do something other than swimming as your body is accustomed to it...

You do realize that decreasing your body fat will affect your buoyancy. You will have to expend more energy staying on top of the water and most likely will have a negative effect on your performance.

If you are in season I would not suggest decreasing body fat stores...


Posted by: levski87

Oh, good point. No,until December im not in season, but i just want to get my abs to show a bit clearer, thats about it. But if i increase strenght wont it benefit it me also in pulling through the water?


Posted by: LAM

Quote:
Originally Posted by levski87
But if i increase strenght wont it benefit it me also in pulling through the water?
to a point it will help, but technique and overall conditioning is more important.

if you want to lose that 3-4% body fat clean up your diet and start sprinting on a track 3-4x a week...


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Losing Body Fat


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