[Catobion]

Hi everyone!
All my freaky life i have problems with nutrition.. it may be because i complicate or im just cursed lol anyway i would be gratefull if, you guys would help me with my diet plan.

So the problem is i completely ain't got no feeling about food anymore, but no matter, i want to get some 7-10% body fat from like 24% i got now, what do you suggest?

Well I'm 5'4 feet, getting 16 years soon, and i've got 150lbs thats 68kg and i should have like 59-62kg, even though i don't care how many kg i have if it looks good.
So my problem is heavy dieting won't work it causes only muscle tissue getting burned.. What should i do?
Well under these circumstances i have still got hope i'll grow like 5 inches more, so i take Arginine Pyroglutamine, glutamine, arginine and protein supplements, but i newly avoid soy isolate because it makes bone's fuse faster. Ps. Does anyone know if it would be okay if i take 2x 50mg zinc daily to inhibit aromatase enzyme , that produces estrogenes, that make my bones fuse..
Soon my school stops and i will have more time in gym and for sports, I'l be 3 times in gym to train for muscle mass and other times for running. I'm doing some hanging,jumping,sprints too.
Well under my diet i know all bout protein's and stuff, ive got a food list etc. but i still wonder how would be the best way to have my diet formed.
The Arginine needs to be taken on an empty stomach so i eat last meal 2.30min before sleep, and its a slow digestion meal, even thru i wonder if cassein would be right choice for my last meal?

OK,OK enought for now, please folks if you can help me, if you got any question ask right away.

[allstar]

Ok so since your cutting you have to be eating 6-8 meals a day and hitting all your macros,
1.5-1.8g protein per lb body weight
1-2g carb per lb body weight
.2-.3g fat per lb body weight
And for your training i would add a bout 3-5 days of cardio, to burn your fat and lower your BF%

[Demon Knight]

Hi Catobion, welcome to the dungeon.

You don't need any supplementation.For now, it's not really worth the money, unless the doc has told you you need this supplementation for reasons other than building muscle?

A good protein powder is helpful if you have trouble obtaining enough protein from your meals due to lack of time/money or just a taste issue.

At 150lbs@24%bf, I would estimate your BMR at roughly 1500kcal using the Katch MCardle formula (one of many formulae)
BMR = 370 + (21.6 X lean mass in kg)

Then, multiply by one of the below:
# If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
# If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
# If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
# If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
# If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

Now you have an estimate of what you need to maintain your weight,so called maintenance calories.

Start off with small increments i.e. 500kcal below your calculated maintenance calories and keep a log of your weight/bf% as well as you weight lifted at the gym.

I've attached a copy of my spreadsheet as an example.

At 16 years old, don't expect much in the way of bountiful muscle. Your hormones have not yet really kicked in.

I don't see why you can't grow another 5 inches, though once you get to your target bf, I suggest you eat well to maximise potential height. Also, avoid very heavy weights at the gym for now. Weight training hasn't been proven to stunt growth but I still wouldn't recommend attempting 1RMs on squats for a 16 year old!

Protein needs of 1.4-1.8g/kg of bodyweight are recommended by studies. More is not detrimental but not proven beneficial either (i.e. 1g/lb of bodyweight)
Carbohydrate needs 5-7g/kg of bodyweight are recommended by studies. 7-10g if you're very active.
Fat should make up roughly 20% of your calorie intake (15-30% is a good range).

Remember, you've got roughly 24lbs of fat to lose so at a healthy average rate of 1-2lbs a week, that's 12-24 weeks. Make sure you plan accordingly.

Look around the stickies of the forum for more info.Best of luck!

[allstar]

5-7g of carbs, whoa that is way to much for a cut

[Catobion]

Hmm, thanks very very much! You guys know what you'r talking about!
Hm, I think im going to update daily on my changes so if i go in a missdirection, you can correct me please =).
Btw about the last meal before going to sleep is it okay 2.30h? And to keep in a burning state of fat do i need to take cassein with my last meal?

ADD:
Here i calculated a bid, should i count fats? I've got omega-3 and lineseed oil for fats, and they appear in foods so i thing i can let them out right?
Diet

Body Fat % = 18%
Kg = 68kg
Pounds = 150 lbs
Ideal = 59 kg
Height = 169 cm
Height = 5.4 feet = 65,7 inches

150 lbs x 0.20 = 30lbs
120lbs pure muscle mass
:6 = 20-25g Protein x 6/day
135 g/protein x 4 = 550 cal

1200 cal / day + x 0.5BM= 1800 kcal/ day (full)
1800 x 0.16 = 300 cal/fat daily fat with food
1500 cal /day – 550 cal/d = 950 cal/day
950 Oh : 4 = 240g :6 = 40g


Time OH Protein
6.30 50g 25g
8.35 45g 22g
10.30 35g 25g
13.00 50g 20g
15.15 30g 20g
17.45 35g 25g

[allstar]

for sure we will point you in the right direction and yes your before bed meal/snack should have either a cottage cheese or a casein protein as its slow digesting. also make sure to spread out your carbs throughout the day
25% breakfast
20% pre workout(complex)
25%post workout(simple)
30% throught the rest of the day

Some people will differ on the amount at breakfast or the other 2, but thats just what i go with.

[Catobion]

Hehe, i love it complex and simple, how do you do other times of day? I have medium/complex and simple oh foods

[Demon Knight]

Originally Posted by allstar5461

5-7g of carbs, whoa that is way to much for a cut

You are right allstart5461, I think my post is a bit confusing.

5-7g/kg of bodyweight is recommended as the carbs for around maintenance level.

The timing of carbs/protein is not essential but can help to maximise gains.

Catobion, I'm having difficulty reading what you are trying to say. Sorry if i'm being an arse

What are your target calories for the next few weeks and how much is protein/carbs/fat? Also, what do you mean by OH?

[ZackKnight]

look at layne's sticky for 1

for 2. GREAT JOB ALLSTAR!!!!

[Catobion]

Oh sorry guys, im Slovenian :P, OH means Carbohydrates ^^, il check the sticky thanks!

[KM]

Originally Posted by Catobion

Hehe, i love it complex and simple, how do you do other times of day? I have medium/complex and simple oh foods

You should consume simple carbs post workout, only. Some opt for simple carbs in the morning to aid in glycogen replenishment after sleeping or "fasting", but that's entirely up to you.

Also, Demon Knight; great posts!

[Catobion]

Which are good complex Carbs? to eat during day as carbs?