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okay so i neesome tips on cutting..

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Posted by: skitzo

I was reading the stickies on a cutting plan for males who weigh 195+ but im 16 and am 155 lbs. I lost over 20 lbs within the last 3 months but i feel that i am not eating right and that im losing muscle. I need to know how many calories i should be consuming to lose excess fat. I go to the gym basicly everyday, i split my routines to chest, arms, legs and 20 min cardio one day, shoulders, back, stomouch and 20 mins cardio the next day. day 3 will probally consist of 30-40 mins cardio and extra stomouch routines. lately im feeling week in the gym (i was just out for 5 days cause of a cold) but i know thats a result of poor eating.
My goals are to lose as much % body fat with a cutting diet and then when that % is reached i will go into a bulking diet; but thats in the future. I need help with a outline of how my meals should look througough the day and how many calories i should consuming at my weight of 155 lbs. I can pretty much get any kinds of foods and am curentley using muscle milk reduced calories protein and also have powder form fiber and a liquid multi-vitamin supplement....any help will be appreciated. thanks


Posted by: skitzo

also im pretty lean in all my body except my stomouch which is muscular but coverd with a layer of fat


Posted by: Mista

height?


Posted by: skitzo

opps sry 5'9


Posted by: min0 lee

Isn't that too light for your height?

Quote:
Hi im 16 years old and i would say im fat but im a littly chubby,im 171 pounds at the moment.
I just saw that and I'm wondering how much of it was muscle that you lost.


Posted by: Mista

I dont think you should cut, you are already skinny. Read all stickies on diet / nutrition / training. Stick to what they say and you should grow and drop that fat. Your only 16, you want to finish growing.


Posted by: Mista

Quote:
Originally Posted by min0 lee View Post
Isn't that too light for your height?



I just saw that and I'm wondering how much of it was muscle that you lost.

Thats what I think. Kind of starvation mode and saving his stomach fat. Cutting prob wont help


Posted by: skitzo

im pretty sure i didnt loose much muscle cause i can see cuts appearing on my chest, back, arms, legs and shoulders...and i know under my flab of fat theres a 6 pack cause i could feel it, just cant see it =[


Posted by: skitzo

also my weights in the gym are increasing but i know im not going to my full potentional.


Posted by: min0 lee

Quote:
Originally Posted by Mista View Post
I dont think you should cut, you are already skinny. Read all stickies on diet / nutrition / training. Stick to what they say and you should grow and drop that fat. Your only 16, you want to finish growing.
I agree, let your body take it's natural course.
Improve your diet (cut the junk food) , ease up on some of your training, sleep, eat and sleep.


Posted by: skitzo

okay thanks, any idea on how many calories i should be consuming ?


Posted by: min0 lee

That, I am no expert in, but looking in here http://www.nutritiondata.com/calories-burned.php it says at your body weight and height you need....3222 calories.

Don't qoute me on this, wait a bit and a Mod will give you the correct numbers.


Posted by: nsimmons

Youre a twig, lift and eat the amout min0 suggested, and cut out all that cardio, hit 200 then cut.


Posted by: Plateau_Max

The best way to get what you need out of your diet is to eat really clean, and balance your meals to get the number of calories you need in a day given your exercise routines.

Lift weights and exercise by all means but don't go nuts with it, you're too young to worry about needing a lot of muscle gains. Just eating the right food often enough and not eating too much will get you the results you want.

And take a multivitamin and multimineral every day, as well as EFAs and Vitamin C, all this will give you better energy and help you digest food better along with a laundry list of other benefits I won't take the time to type out.


Posted by: tucker01

Any calculation will just be a guesstimate as to what you BMR is.

you will have to determine your BMR through experimenting, or paying for a device to do so. I don't think you should be worrying about cutting at your age, just focus on developing healthy eating habits, and working hard at the gym. You will notice the gains you like just from that alone being 16.


Posted by: slip

an idea would be to keep a food diary for 3 days. 2 week days, and 1 weekend day. work out calories for each day, and also protein/fat/carb for each day. If you post them up it will greatly assist people in giving you advice.

Also, youre light to be cutting. If you've got definition elsewhere, id start lifting properly, and trying to get stronger while putting on muscle. You're at a great spot to do so. And is having defined abs really going to complete your look and make you happy with your whole physique? If yes, then cool, but if not, concentrate on other things. If its images in the media that is influencing this, the abdominal definition that you see in male models....you have to take into account a) they have built a lot more muscle than you, and so look good when they have cut. b) they are probably older than 16 so have more experience/growth behind them. c) it takes time and effot. thats why most want it, but dont have it.


Posted by: JimSnow

Quote:
Originally Posted by skitzo View Post
I was reading the stickies on a cutting plan for males who weigh 195+ but im 16 and am 155 lbs. I lost over 20 lbs within the last 3 months but i feel that i am not eating right and that im losing muscle. I need to know how many calories i should be consuming to lose excess fat. I go to the gym basicly everyday, i split my routines to chest, arms, legs and 20 min cardio one day, shoulders, back, stomouch and 20 mins cardio the next day. day 3 will probally consist of 30-40 mins cardio and extra stomouch routines. lately im feeling week in the gym (i was just out for 5 days cause of a cold) but i know thats a result of poor eating.
My goals are to lose as much % body fat with a cutting diet and then when that % is reached i will go into a bulking diet; but thats in the future. I need help with a outline of how my meals should look througough the day and how many calories i should consuming at my weight of 155 lbs. I can pretty much get any kinds of foods and am curentley using muscle milk reduced calories protein and also have powder form fiber and a liquid multi-vitamin supplement....any help will be appreciated. thanks
You're a baby.

Eat a healthy diet, work your whole body. Do it right and you weigh 30lbs. more in a couple of years... and you won't have a gut to be concerned about.

Right now, you haven't done the physical roadwork.


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okay so i neesome tips on cutting..


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