Weight - 46.7 kg                         170g - Protein

body fat % - 20 %                        80g - Fat

Fat weight - 20.6 lbs                     120g - Carbs

lean weight - 82 lbs                      Age- 14

avrge bmr - 1673

For my meal plan, I am in a calorie surplus of 250 calories

Goal is to build muscle and burn fat. (lean gains)

M    - Total Body

T     - Quads, Hamstrings, Glutes, Calves 

W   -Rest

T    -  Back, Shoulder, Traps

F    - Rest     

S     -Chest, Tri, Bicep  

S    - Dead Lift/strength

Rep range of 8-12 reps

hiit cardio after every workout 

1 min - 30 sec rest

Abs after every workout

12-15 reps 

4 sets per exercise

My final macros were;

Protein - 123 g

Carbs - 265.5 g

Fat - 41 g

I lowered down the carbs to 120 g and therfore increase the fat and protein macros. This gave me the macros posted at the top of the thread. I used Scott's video on how to calcule the macros above. My question is whether these macros are ok considering im 14 years old.

Thanks guys!

Hey @KoolKev2000!

Those macros look good, you have divided them up well. Just remember, at 14 years old, even for lean gains, you probably want to be eating more. Your metabolism will be pretty high during puberty, and if you are doing HIIT after EVERY workout, I would definitely recommend you eat more.

Obviously you should start with this, and see how it goes. It your progress stalls, I would say INCREASE your current surplus.

How long are you planning to do HIIT for? 10 minutes after each workout would be OK, but 20-25 minutes after every workout might be counter-productive.

Jordan

@jmboiardi @JoeHurricane

Hiit cardio for 10-15 mins. i usually do boxing on a punch bag. WHere i go for a very high intesity and then 20 secs rest.

so for the boxing you are doing 1 minute high intensity, then 20 seconds rest? or 30 seconds high intensity, 20 seconds rest, then repeat?

How are those macros working for you bro?

170g - Protein

  80g - Fat

120g - Carbs

These are my final macros. But in your macros video you said that the carbs may be quite high so you need to bump everything else up. Thats why i posted the macros with the 265g of carbs earlier on. Those were before I bumped everything up to compensate for the high carbs. Hope it makes sense lol.

My cardio in 1 min on. 20 secs off. I do this for 10-15 mins.

That is some good HIIT.

How long have you been using those macros @KoolKev2000 and what results have you seen? Increase in weight? Decrease? Feeling leaner?

Jordan

Only been doing this for about 2 weeks. I will come back and post another thread if i don't see results.

Thanks a lot though m8!

No worries @KoolKev2000!

Train hard and eat clean, you'll see results! #HTH

Jordan