15 year old male 138 pounds, 11-13% body fat, 5ft 10in tall, trying to get lean !
Question: 15 year old male 138 pounds, 11-13% body fat, 5ft 10in tall, trying to get lean and get six pack abs, diet tip?
Answers:
im in a foods nutrion class and u should be eating between...
Calories 2151.39 cal
Carbohydrates (55%) 1183.27 cal = 295.82 gm
Proteins (15%) 322.71 cal = 80.68 gm
Fats (30%) 645.42 cal = 71.71 gm
and...
Calories 2651.39 cal
Carbohydrates (55%) 1458.27 cal = 364.57 gm
Proteins (15%) 397.71 cal = 99.43 gm
Fats (30%) 795.42 cal = 88.37 gm
this is all for you personally, using the info you provided. Use the top one if your quite active: excersise at least 3-5 days a week of excercise and bottom one if your very active: 6-7 days a week of excercise.
makes sure you eat approximately:
3 cups dairy
2 cups fruit
2 1/2 cups vegetables
6 ounces grains
5 1/2 ounces meat and beans
per day
good luck!! :D
btw i'm a 16 year old girl and i think its cool that ur trying to get a six pack and stuff, but just to tell u girls hate super super mucular guys.
<3
:D good luck
(im in an advance foods and nutrition class)
Dam! Your tall! Anyways, you are 15 so your abs should be visible at around 8-10% body fat. Look up some ab workouts on youtube, they have alot of effective workouts. As for eating, just eat more, around 2300 calories a day since you are trying to gain some weight, also drink green tea, it burns fat like an oven. You are tall so you can try to start bodybuilding, try to buy some weights, bench press is best though but don't forget cardio throw it in there 2-3x a week and go to this website for packing on muscle mass, bodybuilding.com/exercises. Good Luck!
what the ****? normal body fat in a male is 25% and muscle shows at 15% you dont need to go lower. You are just not working any muscles out
Build your muscle mass first. You are too skinny. "leaning out" will just make you look Ethiopian.
Gym... lots of repitition and gradual increase in resistance.