Diet For The 15yo

[ExtraMile]

Im 5 foot 7 about 18% bf 175 pounds. I wana cut some bf and get down to about 11-13% bf, aslong as upper and middle abs are slightly visisble Im happy. But I dont want strength to go down too much whilst Im doing this and I dont wana do any of the carb cycling crap because when Im back at school it will be almost impossible. For ages now Iv been doing fasted morning cardio for 35-45mins twice a week and riding to and from the gym which means 20-30 mins post workout cardio. I hate having a strict diet and so it was kinda crap, but the fat was very slowly coming off. (Im kinda an ecto)

Now for the past 2 weeks (this is the 3rd week) Iv done HIIT for 20-25mins twice a week and I will start riding my bike to and from the gym again. Iv also tryed to sort my diet out.

Heres What I ate Yesterday
Meal 1 - 2 whole eggs, scrambled. 100g oats + 25g dryed apricto + 350ml whole organic milk + 25g skimmed milk powder - made into porridge. 1 cup green tea, 1 litre water, 1g fish oil, multivitamin
Totals - 46g Protein, 111g Carbs, 33g Fat, 852 Cals

Meal 2 - 315g steak, cooked in olive oil + 75g white rice, 1 litre water, 1g fish oil
Totals - 71g Protein, 58g Carbs, 34g Fat, 747 Cals

Meal 3 - (I didnt cook this myself so no totals) Large portion chicken breast, large portion of veg (broad beans, runner beans and garden peas), stuffing, 1 medium roast potatoe (cut down on these, they're fast digesting right?)

Meal 4 - 6oz skinless boneless chicken breat cooked in olive oil + handful of mixed peppers, 1 litre water, 2g fish oil
Totals - 38g protein, 2g carbs, 5g fat, 181 calories

Would have had 200g organic cottage cheese as meal 5 but there wasnt any left in the fridge so I just had meal 4 later on about 45mins before bed.

Also had 3 additional cups of green tea throughout the day

I know I need more total cals but my metabolism is pretty slow so each meal fills me up for so long so it hard to eat alot of meals, Im just trying to make sure the meals that I do eat are good. What do people think? Most days it would be 5 meals a day and meal 3 would contain more carbs with carbs being cut out at meal 4 and 5, but I woke up very late that day and meal 1 was at 12.30pm so meal 3 was at like 7.30 which is why I cut out the carbs mostly

Also, I got told a while ago to take shots of olive oil if Im trying to get cut which I did a few times but then SaiBoT told me excessive olive oil consumption is linked to extra oestrogren production, so would taking shots of say grape seed oil help?

 

[steve_m33]

Im 5 foot 7 about 18% bf 175 pounds. I wana cut some bf and get down to about 11-13% bf, aslong as upper and middle abs are slightly visisble Im happy. But I dont want strength to go down too much whilst Im doing this and I dont wana do any of the carb cycling crap because when Im back at school it will be almost impossible. For ages now Iv been doing fasted morning cardio for 35-45mins twice a week and riding to and from the gym which means 20-30 mins post workout cardio. I hate having a strict diet and so it was kinda crap, but the fat was very slowly coming off. (Im kinda an ecto)

Now for the past 2 weeks (this is the 3rd week) Iv done HIIT for 20-25mins twice a week and I will start riding my bike to and from the gym again. Iv also tryed to sort my diet out.

Heres What I ate Yesterday
Meal 1 - 2 whole eggs, scrambled. 100g oats + 25g dryed apricto + 350ml whole organic milk + 25g skimmed milk powder - made into porridge. 1 cup green tea, 1 litre water, 1g fish oil, multivitamin
Totals - 46g Protein, 111g Carbs, 33g Fat, 852 Cals

Meal 2 - 315g steak, cooked in olive oil + 75g white rice, 1 litre water, 1g fish oil
Totals - 71g Protein, 58g Carbs, 34g Fat, 747 Cals

Meal 3 - (I didnt cook this myself so no totals) Large portion chicken breast, large portion of veg (broad beans, runner beans and garden peas), stuffing, 1 medium roast potatoe (cut down on these, they're fast digesting right?)

Meal 4 - 6oz skinless boneless chicken breat cooked in olive oil + handful of mixed peppers, 1 litre water, 2g fish oil
Totals - 38g protein, 2g carbs, 5g fat, 181 calories

Would have had 200g organic cottage cheese as meal 5 but there wasnt any left in the fridge so I just had meal 4 later on about 45mins before bed.

Also had 3 additional cups of green tea throughout the day

I know I need more total cals but my metabolism is pretty slow so each meal fills me up for so long so it hard to eat alot of meals, Im just trying to make sure the meals that I do eat are good. What do people think? Most days it would be 5 meals a day and meal 3 would contain more carbs with carbs being cut out at meal 4 and 5, but I woke up very late that day and meal 1 was at 12.30pm so meal 3 was at like 7.30 which is why I cut out the carbs mostly

Also, I got told a while ago to take shots of olive oil if Im trying to get cut which I did a few times but then SaiBoT told me excessive olive oil consumption is linked to extra oestrogren production, so would taking shots of say grape seed oil help?

At 18% bf that's not a diet bro to get cut bro. And by saying "I don't want to do that carb cycle crap" or "I hate eating clean"... well sorry bro you picked the wrong hobby.

Not trying to be a douche bag, but to say "i'm trying to get cut" and then saying you went and ate stuffing and potatoes for dinner with an 800 calorie breakfast and an 11oz. steak w/ rice for a midmorning "snack" is a bit rediculous- especially considering ur stats.

Most guys fear losing muscle wayyy too much when they diet, and thus they never get lean. The fact is, you need to be hungry when you lose fat. Workouts will be hard. grueling even. And sticking to a "clean" diet should be lifestyle man. This is all bodybuilding 101...

Take cals at LEAN bodymass x 12 to start. Only add cardio when you stop losing 2 lbs fat per week, Eat 40%c 30%p 30%f and watch the fat melt off.

 

[ExtraMile]

At 18% bf that's not a diet bro to get cut bro. And by saying "I don't want to do that carb cycle crap" or "I hate eating clean"... well sorry bro you picked the wrong hobby. hey I said I dont like eating clean so I didnt before, but now I am going to give it a try, and I said carb cycling would be very hard with school and stuff

Not trying to be a douche bag, but to say "i'm trying to get cut" and then saying you went and ate stuffing and potatoes for dinner with an 800 calorie breakfast and an 11oz. steak w/ rice for a midmorning "snack" is a bit rediculous- especially considering ur stats. it wasnt a mid morning snack, all my meals are moved round the clock cause i woke up late so that was at abotu 3.30 I think. The stuffing and potatoes was because my mum made a sunday roast which I could not avoid, remember Im only 15

Most guys fear losing muscle wayyy too much when they diet, and thus they never get lean. The fact is, you need to be hungry when you lose fat. Workouts will be hard. grueling even. And sticking to a "clean" diet should be lifestyle man. This is all bodybuilding 101...

Take cals at LEAN bodymass x 12 to start. Only add cardio when you stop losing 2 lbs fat per week, Eat 40%c 30%p 30%f and watch the fat melt off.

OK sure, I hear ya bro but the advice I got was get all my cals but from clean sources, and do some more cardio, thats why I dont eat pizza or anything anymore for my cals and that would work with loosing bf at my age.

What do you mean take cals at lean bodymass? Do you mean eat the amount of cals for the weight I wana be? If so then I dont really know what I wana be cuz I dont know what I will look like with say 8lbs less fat?

EDIT: if you do mean what i think you mean, then for starters Ill aim for 170lbs BW so thats 6lbs less bodweight, is that good? then ill drop it more if i have to.

170lbs put daily cals at 2040 with 204g carbs a day, 153g protein a day and 87g fat. Thats less then 1g protein per pound of bodyweight though...

And also, I put in my first post than Im kinda an ecto, but I actually meant endo, lol, Iv been chubby for like 5 years (since i was about 10)

 

[ExtraMile]

bump

 

[joe d]

just cut out all the crap. eat as clean as you can. that alone will help a lot. after that if your fat loss tapers off before your happy with your bf then start trimming off the carbs. dont do a bb'er cut like is being disgussed. you will lose a lot of stregnth and that is pointless for your needs. take it slow jelly belly.

 

[stosstruppe]

I hate having a strict diet and so it was kinda crap, but the fat was very slowly coming off. (Im kinda an ecto)

Me too mate, it's dull & generally not conducive to the lifestyle of a 15 year old (having as much fun as possible before you get spat out in to the big bad recession hit UK in 2 years time).

As others have mentioned just avoid eating shite (sweets, chocolate, crisps, cakes, takeaways, ready meals etc) & try to eat wholemeal starchy carbs rather than the refined "white" stuff as part of a well balanced diet conducive to growth as a teenager (dairy, meats, wholegrains, fruit & veg, nuts / pulses).

I'm of the school of thought where you should always do CV work with a little fuel in your system so that performance doesn't suffer. 2-300 calories of (dried) fruit & being properly hydrated.

Maybe take up a sport like rugby mate, especially as your above average size for your age? Getting big, strong & aerobically fit is always easier if there's an excellent reason for it, such as crushing people on a rugby pitch.

Thats less then 1g protein per pound of bodyweight though...

Always bear in mind that different "tissue" types (bone, organ, adipose, muscle etc) require different rates of protein.

Don't get hung up on numbers, percentages, CFP ratios etc. A balanced diet will generally ensure you receive all the necessary (micro) nutrients.

Considering you don't look overweight in your picture, may I ask what the motivation is for having partial visible abs?

 

[ExtraMile]

Me too mate, it's dull & generally not conducive to the lifestyle of a 15 year old (having as much fun as possible before you get spat out in to the big bad recession hit UK in 2 years time).

As others have mentioned just avoid eating shite (sweets, chocolate, crisps, cakes, takeaways, ready meals etc) & try to eat wholemeal starchy carbs rather than the refined "white" stuff as part of a well balanced diet conducive to growth as a teenager (dairy, meats, wholegrains, fruit & veg, nuts / pulses). I already am! I only eat slow digesting carbs now exept post workout, I eat alot of protein and dont eat much sweets anymore at all, or cake or fast food or anything, sometiems I have sweets but not often. Even so it doesnt make much differance, like I said above I think Im an endo

I'm of the school of thought where you should always do CV work with a little fuel in your system so that performance doesn't suffer. 2-300 calories of (dried) fruit & being properly hydrated.

Maybe take up a sport like rugby mate, especially as your above average size for your age? Getting big, strong & aerobically fit is always easier if there's an excellent reason for it, such as crushing people on a rugby pitch.



Always bear in mind that different "tissue" types (bone, organ, adipose, muscle etc) require different rates of protein.

Don't get hung up on numbers, percentages, CFP ratios etc. A balanced diet will generally ensure you receive all the necessary (micro) nutrients.

Considering you don't look overweight in your picture, may I ask what the motivation is for having partial visible abs?

Lol the abs is just so I look better, I am chubby im about 18-19%bf, I have been chubby since a young age even though I never really led a very unhealthy lifestyle.

So what I wanted to know is how can I improve the diet Im eating now to loose fat faster than I already am? (Which is very slowly)

 

[SouthernLord]

stosstruppe and joe d gave you spot on advice. Why the fuck aren't you playing rugby? lol

 

[stosstruppe]

So what I wanted to know is how can I improve the diet Im eating now to loose fat faster than I already am? (Which is very slowly)

You're 175lb now. What was your weight when you first started just over 2 weeks ago?

Based on your sample meal plan you're probably eating about 2'5-3k calories which is fine for an active growing teenager.

You'll just need to have patience & persevere. It's only been just over two weeks. Keep adjusting your diet weekly (gross daily caloric intake) to average 2-3lb loss / week. Weigh yourself once every week, same day first thing in the morning.

 

[oso0960]

To add to the great information already given to you, I took this from John Berardi:
"1) Eat every two to three hours, no matter what. You should eat between five and eight meals per day.
2) Eat complete (containing all the essential amino acids) lean protein with each meal.
3) Eat fruits and/or vegetables with each food meal.
4) Ensure that most of your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.
5) Ensure that 25 to 35% of your energy intake comes from fat, with your fat intake split equally between saturates (animal fat), monounsaturates (olive oil), and polyunsaturates (flax oil, salmon oil).
6) Drink only non-calorie containing beverages, the best choices being water and green tea.
7) Eat mostly whole foods (except workout and post-workout drinks)."

Here's something I found about whole wheat bread I thought was interesting.
"In the ingredients on the food label, here is what you should be looking for. First and foremost, the #1 ingredient on that list should be something with the words "Whole Wheat" in it. Some examples include "Whole Wheat Flour" and "Stone Ground Whole Wheat Flour." Next up, you should NOT see the words "Unbleached" or "Enriched" anywhere in the list in any form.
You will also want to stay away from breads that have "High Fructose Corn Syrup" listed as an ingredient. And, get ready for this, but a large portion of supposed healthy 100% whole wheat breads actually contain some amount of trans fat. That means you also want to check the ingredients for those trans fat spotting words I mentioned before, specifically "hydrogenated" and "partially hydrogenated."
If your bread fits all of the above requirements, then congrats. You found one of the few true healthy 100% whole wheat breads."

Here's something else by John Berardi:
"1. Adopt the Seven Habits (above) without changing total energy intake.
2. Meals shouldn't contain high amounts of C and F simultaneously.
3. P+C meals should come during exercise and the post-exercise period. [up to 6 hours afterwards].
4. Most of your daily C intake should be focused in and around the workout. [again, Berardi says it's beneficial to eat P+C up to 6 hours afterward]
5. The remainder of your meals should be comprised of P+F.
6. Veggies, beans, and low GI fruits can be added to P+F meals in moderation.
7. Energy intake should be increased [or decreased] gradually rather than suddenly.
8. Every two weeks, you should assess your progress and alter energy intake if necessary.
9. Individual differences mean subtle modifications must be made for some people."
Berardi suggests that you have a carbohydarte meal before your workout, and 2 of them afterwards. Everything else should consist of P + F with fruits/veggies.

My comments: you don't HAVE to do everything to the T, but I believe they are great guidelines. Obviously, if you really want oatmeal or something sometime during the day you don't workout, I'm sure it won't negatively affect your progress lol. The more disciplined you are, the faster you will achieve your goal

One more thing...+1 to what joe d said. I like learning things for myself and am doing a modified keto diet. My strength went to the shitter, but hey I lost fat fast as hell. It's kind of like a 1 step back, 1 step forward lol. It's much better to do a body recomposition - where you basically don't gain or lose weight according to the scale, but you add muscle while losing fat. *obviously you can't do both simultaneously, but one day you can gain muscle, and the other you can lose fat.

EDIT: I don't know how different your school is to mine since we live in different parts of the world, but I managed. You can bring a variety of things to school to snack on. Bring your own lunch, or eat some healthy options they have.