Teenager looking for help

Marcus95

Hi, im 15 last may i weighed 16 stone and was 5 foot 5.
Im now 14 stone and 6 foot i have a body fat of 21% it was 46%.
Im lookin to lose more bady fat and gain muscle. I play gaa,and train 3 times a week one sprinting session,one spin class and then a farely intensive football or hurling session i also do weight trainin twice a week.
Im looking for a diet that will steadily help me drop some body fat and gain muscle.
Appreciate any help !:)

marathonic

Read and re-read the Nutrition Sticky linked to here. Then re-read it again!

That should tell you everything you need to know and you could post any questions you have at that point here.

If you find it all a little overwhelming, you could work on one meal at a time. For example, replace all snacks (bars, crisps, etc) with fruit, a small handful of mixed nuts and/or a yoghurt (no need to go for low-fat as long as you take the calorie content into consideration for your overall diet). Then replace your breakfast (which might be cereal at the moment) with porrige and/or eggs (done any way - poached/boiled/in an omellete with loads of veg/etc). Then move onto lunch and dinner - for most people, the emphasis will be on increasing the protein content and reducing the carb content but, of course, this depends on your current diet.

Marcus95

In a normal day i would eat; breakfast: bran flakes
lunch: chicken lettuce and cheese sandwhich
dinner : would vary but potatoes often and veg and a meat

Compared to most people my age i eat very well, I rarely eat any junk food maybe once a week. ive just seemed to hit a plateau and cant lose any more but i have been gaining muscle, i feel my lower body is well defined but my upper is chubby ????