Hello,
I am just wanting to lose around 10 pounds ish of body fat to show off some muscle i have. I am right now:
Male
16 yrs old
158 lbs
5ft 10
I have been eating a bulk diet of 3098 calories for about 3 weeks now and i have gained about 3 lbs. I have 1 more week of a bulk left and so the week after i am going to start my cut diet.
My lacrosse season will be starting in 2 weeks, so that will provide fast pace cardio for 5 days a week. I will lift i am thinking twice a week, doing:
Workout A:
Squat
bench press
bent over row
Workout B:
RDLs
Shoulder press
Pull ups/lat pulldowns
That will be for 2 days and I will be rotating that throughout the days.
Would this be enough for me to burn fat while maintenaning Muscle?
Now the big issue is my diet, this is what I have been eating for a bulk:
Breakfast
1 cup milk 110 cal
1/2 cup old fashioned oatmeal 50 cal
apple 45 cal
2 egg 140
total: 345 cal
Snack:
22 almonds
10 dates
banana
egg
total: 563 cal/
Lunch:
1 cup dry yields white rice 250 cal
8 oz chicken 240 cal
1 cup of mixed veggies 70 cal
6 almonds 42 cal
2 dates 46 cal
total: 666 cal
After workout:
protein powder with water
total: 110 cal/ 2g carbs/ 23 g protein
Post workout meal:
2 slice of wheat bread 200 cal
chicken breasts 100 cal
lettuce 3 cal
tomatoe 10 cal
mustard 3 cal
1 cup of milk 110 cal
carrot bag 38 cal
total: 464 cal
Snack:
potatoe 100 cal
1/2 can of tuna 120 cal
1 yogurt 8oz 130
total: 350 cal
Dinner:
.8 cup rice dry
whatever for dinner(some kind of meat)
total: about 500 cal
Before bed:
1/2 cup non fat cottage cheese
total: 50 cal
TOTAL: 3098 Calories
I used this calculator to figure that out:
So that told me my Maintenance Calories is 2556 so i added 500 calories to that to get 3098 calories for a bulk.
Now to get into a cut im going to want to lower this to 2056 Calories.
Is this correct?
I dont want drastic weight loss, 1 pound a week is great. I also dont want to lose ANY muscle.
Now for my diet, WHAT FOODS FROM THAT LIST CAN I TAKE OFF?
I know i am not supposed to eat potaotes during a cutt so i will take that off, giving me 2998 calories.
I will also take off the 6 almonds and 2 dates at lunch which now gives me a total of 2910. THen also taking off ALL the dates, so that takes me to 2680.
I am thinking of something like:
Breakfast
1 cup milk 110 cal
1/2 cup old fashioned oatmeal 50 cal
apple 45 cal
2 egg 140
total: 345 cal
Snack:
22 almonds
banana
egg
Lunch:
1 cup dry yields white rice 250 cal
8 oz chicken 240 cal
1 cup of mixed veggies 70 cal
After workout:
protein powder with water
total: 110 cal/ 2g carbs/ 23 g protein
Post workout meal:
////// NEED SOMETHING HERE ////
1 cup of milk 110 cal
carrot bag 38 cal
Snack:
1/2 can of tuna 120 cal
1 yogurt 8oz 130
Dinner:
.8 cup rice dry
whatever for dinner(some kind of meat)
total: about 500 cal
Before bed:
1/2 cup non fat cottage cheese
total: 50 cal
THats a rough idea. I know i am not supposed to eat much bread during the cut, and i dont really liek bread anyways so i will just take it out. WHAT CAN I REPLACE IT WITH IN MY POST WORKOUT MEAL?
PLEASE ANY TIPS ON CUT WILL BE HELPFUL i really need all the help i can get.
thanks
I am just wanting to lose around 10 pounds ish of body fat to show off some muscle i have. I am right now:
Male
16 yrs old
158 lbs
5ft 10
I have been eating a bulk diet of 3098 calories for about 3 weeks now and i have gained about 3 lbs. I have 1 more week of a bulk left and so the week after i am going to start my cut diet.
My lacrosse season will be starting in 2 weeks, so that will provide fast pace cardio for 5 days a week. I will lift i am thinking twice a week, doing:
Workout A:
Squat
bench press
bent over row
Workout B:
RDLs
Shoulder press
Pull ups/lat pulldowns
That will be for 2 days and I will be rotating that throughout the days.
Would this be enough for me to burn fat while maintenaning Muscle?
Now the big issue is my diet, this is what I have been eating for a bulk:
Breakfast
1 cup milk 110 cal
1/2 cup old fashioned oatmeal 50 cal
apple 45 cal
2 egg 140
total: 345 cal
Snack:
22 almonds
10 dates
banana
egg
total: 563 cal/
Lunch:
1 cup dry yields white rice 250 cal
8 oz chicken 240 cal
1 cup of mixed veggies 70 cal
6 almonds 42 cal
2 dates 46 cal
total: 666 cal
After workout:
protein powder with water
total: 110 cal/ 2g carbs/ 23 g protein
Post workout meal:
2 slice of wheat bread 200 cal
chicken breasts 100 cal
lettuce 3 cal
tomatoe 10 cal
mustard 3 cal
1 cup of milk 110 cal
carrot bag 38 cal
total: 464 cal
Snack:
potatoe 100 cal
1/2 can of tuna 120 cal
1 yogurt 8oz 130
total: 350 cal
Dinner:
.8 cup rice dry
whatever for dinner(some kind of meat)
total: about 500 cal
Before bed:
1/2 cup non fat cottage cheese
total: 50 cal
TOTAL: 3098 Calories
I used this calculator to figure that out:
So that told me my Maintenance Calories is 2556 so i added 500 calories to that to get 3098 calories for a bulk.
Now to get into a cut im going to want to lower this to 2056 Calories.
Is this correct?
I dont want drastic weight loss, 1 pound a week is great. I also dont want to lose ANY muscle.
Now for my diet, WHAT FOODS FROM THAT LIST CAN I TAKE OFF?
I know i am not supposed to eat potaotes during a cutt so i will take that off, giving me 2998 calories.
I will also take off the 6 almonds and 2 dates at lunch which now gives me a total of 2910. THen also taking off ALL the dates, so that takes me to 2680.
I am thinking of something like:
Breakfast
1 cup milk 110 cal
1/2 cup old fashioned oatmeal 50 cal
apple 45 cal
2 egg 140
total: 345 cal
Snack:
22 almonds
banana
egg
Lunch:
1 cup dry yields white rice 250 cal
8 oz chicken 240 cal
1 cup of mixed veggies 70 cal
After workout:
protein powder with water
total: 110 cal/ 2g carbs/ 23 g protein
Post workout meal:
////// NEED SOMETHING HERE ////
1 cup of milk 110 cal
carrot bag 38 cal
Snack:
1/2 can of tuna 120 cal
1 yogurt 8oz 130
Dinner:
.8 cup rice dry
whatever for dinner(some kind of meat)
total: about 500 cal
Before bed:
1/2 cup non fat cottage cheese
total: 50 cal
THats a rough idea. I know i am not supposed to eat much bread during the cut, and i dont really liek bread anyways so i will just take it out. WHAT CAN I REPLACE IT WITH IN MY POST WORKOUT MEAL?
PLEASE ANY TIPS ON CUT WILL BE HELPFUL i really need all the help i can get.
thanks