teens losing weight

Marcus95

If I want to lose fat but also keep muscle building, how can i feed my frotein intake but still have a 1500 to 1300 calorie intake.


age : 15
weight : 90kg
height : 6 foot

Hanley

Marcus95 wrote: »

If I want to lose fat but also keep muscle building, how can i feed my frotein intake but still have a 1500 to 1300 calorie intake.


age : 15
weight : 90kg
height : 6 foot

Your calorie intake is dangerously low and unsustainable.

Total protein intake doesn't matter a damn if the overall kcals aren't there to support it.

Given your age and the fact it sounds like you've gone thru/are going thru a growth spurt, you'll need more kcals than average anyway.

If your kcal intake is too low (which it is, by a mile), the protein you eat will be converted to glucose and used to fuel day to day activity, it won't go anywhere near muscle building.

Marcus95

Hanley wrote: »

Your calorie intake is dangerously low and unsustainable.

Total protein intake doesn't matter a damn if the overall kcals aren't there to support it.

Given your age and the fact it sounds like you've gone thru/are going thru a growth spurt, you'll need more kcals than average anyway.

If your kcal intake is too low (which it is, by a mile), the protein you eat will be converted to glucose and used to fuel day to day activity, it won't go anywhere near muscle building.

Can i pm you ? would be much appreciated

Hanley

Marcus95 wrote: »

Can i pm you ? would be much appreciated

You can, but I can't guarantee I'll have a chance to answer.

You'd be better off asking here because you'll get other peoples input and others will benefit from the advice you receive!

Marcus95

My body fat is about 22 % thats not really bad is it ? but if i put my calories more than 1500 i will gain weight ?

I do exercise 4 or 5 times a week,gaa training and circuits but ive hit a plateau? I've lost 2 stone since last june but have lost nothing the last 2 months??

Stench Blossoms

Post up your diet.

Marcus95

Breakfast: porridge 40g with skimmed milk 200ml

snack: appple

lunch: brown bread sandwhich, teaspoon of mayo, large tin of tuna, packet of popcorn

snack : 2 eggs poached or nutri grain bar

dinner: varies but always clean never chips or fried foods

might have two more poached eggs in evening

cc87

I think, like hanley said, you are going through a growth spurt (probably) and as such you need extra calories.

IMO, your best plan of action is to, rather than focus on calories, look at the foods you are eating. Try to eat quite healthy the majority of the time and avoid snacking too much. Im guessing that you dont have much control over some of your meals as one of your parents probably prepares it but that doesnt mean you cant suggest some other types of foods if you want

You say you train 4/5 times a week? some GAA and some circuits. While you have little control really over the GAA (except your own effort) you can control the circuits.
Post up the circuits here as well and you might get a few helpful tips about how to make them more effective.

Have a read of the Fitness:the basics sticky at the top of the page.

Marcus95

I make my own dinner most days but it could vary from tuna steak potatoes broccoli, chicken brown pitta lettuce, chicken stir fry brown rice.... i seem to eat healthy but i feel hungry but am afraid to eat more iincase i gain weight

cc87

Marcus95 wrote: »

I make my own dinner most days but it could vary from tuna steak potatoes broccoli, chicken brown pitta lettuce, chicken stir fry brown rice.... i seem to eat healthy but i feel hungry but am afraid to eat more iincase i gain weight

Whats the portion size like??

Marcus95

cup of rice ? 4 baby potatoes ? 5 or 6 stalks of broccoli , 2 pittas 2 chicken breasts

cc87

Marcus95 wrote: »

cup of rice ? 4 baby potatoes ? 5 or 6 stalks of broccoli , 2 pittas 2 chicken breasts

Id say increase portion sizes until you lose the feeling of constant hunger. If you start to gain weight, reduce the portion size slowly. Just be aware weight varies throughout the day so if you are going to weigh yourself regularly pick a day and a time of that day and only weigh yourself at that time on that day. Or even leave 2 weeks between weighings

You need to find a balance between feeding yourself properly and losing weight. At the moment you are just starving yourself.

Marcus95

Would it be worth increasing my excercise ?

cc87

Marcus95 wrote: »

Would it be worth increasing my excercise ?

Not with your current diet. You barely have the fuel to get you through the day as it is, increasing your exercise without sorting your diet would be a disaster

Barry.Oglesby

Do you play a sport or sports? Don't sweat your food as long as you're eatIng decent meals and not hoovering sugar you'll be fine. Just get out and play something that floats your boat as many times as you can.

Mellor

Marcus95 wrote: »

My body fat is about 22 % thats not really bad is it ? but if i put my calories more than 1500 i will gain weight ?

No you won't. You prob need to eat over 2500 calories to gain weight, and even then you might still need to go higher.
Weight out portions accurately and aim for 2000 cals a day