Dieting for Teenager

Question
Hi, I'd like to ask about dieting and exercising for a 17 year old teenager such as me. So I weight about 76 kg (that's 167.6 pounds), and my height is 174 cm. I measured my fat percentage and I think it's 18%. My query is, I would like to reduce my fat and while gain muscle as well. I've read a lot about the importance of diet in muscle gaining, but the thing is if I diet I don't want to get skinnier because I think I'm kind of slim already. But then again I guess I need a diet because I want to reduce my fat percentage. Oh by the way I'm quite active at school... I joined the basketball team and on lunch breaks I usually play sport or work out.

So what kind of diet do you suggest I take? Can you give an example of a meal plan? What exercises should I take?

Answer
You dont want o get smaller/skinnier yet you want to lose BF%. Those dont go very well together. What I would suggest is putting all your efforts into gaining lean mass and in turn you wil gain weight and muscle and be at a lower BF% even if you dont lose any fat.

if your 168 lbs now at 18% thats 30.24 lbs fat. lets say you take 6 months to gain 10 lbs of lean tissue. Now your at 178 have 17% Youve gained weight and went down in BF %. The new muscle at even nearly the same BF% wil show better because there is more of it. Likely along the way you may have even lost a a LB or 2 of fat.

Concentrate on training hard and eating for that training and things wil work out, eat good foods enough to recover and progress. If after a Year of hard training you add a good base then maybe take a few we ks to cut some fat. Muscle takes YEARS to build you can cut off fat in weeks.

Diet. A diet based in real foods, Every meal having a complete protein source, the majority of your carbs from fruit, veggies and whole grains, and then good fats nuts, seed,s olive oil, lean meats, butter eggs, etc.

Basic fundamental training with BIG free weight compound movements to build a base, Three days a week. Learn how to squat, deadlift, bench press, over head press, do chin ups and rows. These exercises have the potential to burn a LOT of calories, do a lot of damage which creates adaptation and growth (new muscle) Al you need is to pick three of them and do them for 45-60 minutes a day three days a week. Like go in and squat, Overhead press and do chins. Maybe tack on an abdominal move at the end and a few little things but get the basis big payback work done first.

You can also check out some of our products that would help yopu along as well
http://www.staleytraining.com/

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