Diet

[LEO14]

hey guys! been searching around the forum for quite sometime now...and need some pointers as to what i need to do....

here are my stats:

weight:171 could be less since im on creatine...originally started at 180 3 weeks ago...

Height: 5 feet 7 inches

Age: 17

Body fat: about 18% percent now was working out for a while muscle was increased however fat loss was never really off...last time i checked it was 21 % about 5 months ago...butit feels like a lot less now...so thats just a number im throwing out 18-19....

Diet:

Meal 1: Oatmeal Skim Milk 1%

Meal 2: Fruit ..apples...bananas etc...

Meal 3: Chicken, veggies beans, rice

Meal 4: Post workout: Creatine protein shake

1-1.5 hours...from workout

meal 5: another protein and creatine shake..

Meal 6: Chicken breast, potatoes, eggs...

Im confused as to what time of the day i should start running at and about how long.....i heard running in the mornings is the best but should i run before or after my meal??....

keep in mind that my diet and exercise is intended towards fat loss...want to get down to 8 percent as my long term goal and will stop at nothing to get their...been doing this diet...confidence is building up greatly no cheat meals so far....and one more thing guys wheat bread and peanut butter...should i leave these out when i cut?? first priority is fat loss....hope you guys can help : thanx ahead of time!

[LEO14]

c'mon guys anybody??

[Lady C]

Originally Posted by LEO14

Im confused as to what time of the day i should start running at and about how long.....i heard running in the mornings is the best but should i run before or after my meal??....

There is not a "best time". Just as long as you do it. You will have to experiment and decide what works best for you. I personally like doing it first thing in the morning then I eat. This is how I like it. Others, feel they need to eat first.

Originally Posted by LEO14

keep in mind that my diet and exercise is intended towards fat loss...!

With that goal I would drop the rice and potatos. Eat lots more veggies to get full.

I think you are doing weight training between meals 4 & 5, is that correct? What does your routine look like?

[LEO14]

yes lady C im doing weight training between meals 4 and 5....and this is what the training consist of

monday-biceps, triceps

tuesday-shoulders, chest

wed-forearms

thur-biceps, triceps

friday- shoulders, chest

ill eat more veggies lady C : thanx for the input =]

[cursor]

17 year old male
weight:171-lbs
height: 5'-7"
estim body-fat: 19%
_____

Are you currently doing full-body or split-session weightlifting?
How many times per week?
What do you do during your workouts?
How intensely do you workout, and how long are the sessions?
How many times per week do you run?
What style of running is it (HIIT, steady-state, etc)?

[cursor]

We posted just 1 minute apart ... LOL!

Um ... where are the legs in that training cycle?
One whole day to forearms?

[LEO14]

haha yea just saw that ....cursor I've seen your transformation its just amazing. I finally had my cheat day after 4 whole weeks of the diet and felt guilty afterward but im right back on it today.

[LEO14]

cursor-

yea I've been kind of lazy in not doing legs....and should probably throw in some squats on the forearm days.....and its forarms and the opposite side of your forearms i forget what they're called....usually express it in person as "this" and point at it hehe....anywho your right I should be doing legs also.

[cursor]

Originally Posted by LEO14

keep in mind that my diet and exercise is intended towards fat loss

As you surmise, it makes more sense to work the larger muscles in your body ... for both fat loss AND muscle gain. Throw some heavey squats and heavy stiff-legged deadlifts in there. Make yourself do them. They'll certainly move you closer to your goal than working your forearms. :

[LEO14]

yea thats true cursor....i bought a scale to meaure the grams of chicken etc....should i be weighing how much im eating...as in the portions that im taking??

[SNPiccolo5]

Originally Posted by LEO14

yea thats true cursor....i bought a scale to meaure the grams of chicken etc....should i be weighing how much im eating...as in the portions that im taking??

Yes- although weighing on a scale may not be necessary, you should have some way of measuring how much food you take in. For me, I use a scale because it ensures accuracy to a point.

Like cursor said- training your legs will benefit your fat loss. Training your legs increases the overall message you're trying to send to the body- "make my muscles bigger". By training your legs, your upper body also benefits, believe it or not. Increased lean body mass encourages fat loss, too.

-Tim