Hi,

I am a student who is hoping to make lean gains and to lose fat in the gym and through dieting. These are my current information fatcs and figures:

• Age- 17
• Height- 5'8"
• Weight- 154lbs / 69kg/ 11 stone
• Bodyfat- 17.5%
• Physical Activity- I used to go the gym twice a week, but recently started going 3 times, anymore than that can be hard to fit in my schedule
• How Long I've Been Training For- I've been going the gym for about 7 months but I didn't really have a diet to reflect that for about 6 of those months so thats all gonna change
• BMR at Rest- 1773
• BMR in Motion- 2394 (I weren't too sure which category to choose for the exercise part as I have recently started going 3 times a week and I do HIIT training as well as weight training while at the gym so it is pretty intense but apart from that I don't do anythign physically demanding. I have currently chose light exercise for this one and my BMR in Motion would be 2749 if I was to use the modertae exercise one.)

My goal body fat would be about 12%. The results I got back from the macro calculation were:

Light Exercise -Fat Loss

• Calories: 2144
• Protein: 191g
• Fats: 44g
• Carbs: 246g

Light Exercise - Lean Muscle Gain

• Calories: 2644
• Protein: 191g
• Fats: 57g
• Carbs: 342g

Moderate Exercise - Fat Loss

• Calories: 2499
• Protein: 191g
• Fats: 57g
• Carbs: 305g

Moderate Exercise - Lean Muscle Gain

• Calories: 2999
• Protein: 191g
• Fats: 57g
• Carbs: 430g

Honestly to me the moderate exercise calroie intake for both fat loss and lean muscle gain seem like way too much and I dont think I would actually burn off any fat when eating 2499 calories. I just really need help understanding these and learning about them and deciding what to eat.

1. Could someone please help me to decide what my macro nutrients should be in grams and how many calories I should be having per day?
2. Also is it possible to get good results when trying to lose fat and build muscle at the same time?
3. Or should I choose to lose fat first and then build muscle after i reach 12% body fat?
4. Also how long till I start to see results?

Also if you need any more information about me send me a message on the forums or privately I will reply which ever you choose! Please help me quick!

Also should I eat more calories on the three days i go to the gym a week? and if so how much more?

This is awesome that you've only been working out for 7 months and already counting macros.

I would go for the highest macros during your 3 days of lifting since you can still be making those "noobie gains."

So how many calories that day 2644? Or more or less?

So how many calories that day 2644? Or more or less?

The one with 430 carbs is your highest one

But that seems like way too much I feel all I would be doing is putting on fat with that

It is simple, you try out a calorie ratio and see what results it provides. If you put on a bit of fat, drop your calories and do some more cardio and it will be gone in no time. I am a firm believer in always trying out new stuff to see how your body reacts. For instance right now I am eating about 3500 calories a day with about 1 cheat meal every day. Check out these posts:

http://muscularstrength.com/forums.php?pageAction=POSTS&subForumID=32&threadID=2733

http://muscularstrength.com/forums.php?pageAction=POSTS&subForumID=33&threadID=2734

Ah okay thanks man, also thanks to ohawkey. At the moment I'm having about 1600 calories a day, is that okay for fat loss on the days i dont go gym and then about 1900 on days I go the gym

1600 calories ? That is a very low number in my opinion, it is less than half of what I eat. Even for cutting you need to make sure that the body gets what it needs. I suggest something along the lines of 2000 calories at least. Keep in mind that a normal human male adult needs 2500 calories simply to maintain his weight. You are almost 1000 calories below that. Thus, I suggest you to go to aobut 2000 calories, the cut will be slower but you will keep more muscle mass. Remember that if you do not feed your body with what it needs it starts eating your protein (your muscles). Your body needs the calories for the vital processes within you.

But my BMR at rest is 1773, and on days im not going to the gym or working out I feel 2000 calories is too much so I wouldnt lose any fat. I might sound stupid and stuff but correct me if you think I'm wrong lol and say i was to have about 2000 calories a dya then, what should my macro nutrient breakdown be?

Would about 2000 calories a day with 199g carbs 176g Protein and 56g fat be okay to be able to lose fat but not muscle? and would i have this every day or for the days i go gym would i have to have more calories?

Actually I would change that to about 1870 calories a day with 210g Carbs, 140g Protein as I feel 176g is a bit too much for me to have, 52g fats. And then on my days i go the gym I would have about 2150 calories, 248g carbs, 165g protein, 61g fat. Would that be okay or should i change any of the values? My main priority is too lose fat but not lose muscle.

That might work. Try it out and make sure to watch your weight carefully, if you lose weight to quick you need some more calories to make sure you do not lose muscle. If you lose weight slowly but surely, keep doing it. If you want to be completely perfect with this you could actually also use measuring tape to make sure that you are doing what you are supposed to.

This is just my opinion...but even 2100 calories is way too little for you to be eating.

You're 17 man, you are probably going through puberty and your metabolism is probably through the roof. If you want to maximize your gains, focus on eating lots now.

If you're still growing (which I'm assuming you are, or at least about to do), you will probably find that you acutually lean out naturally for a little while, even while eating heaps of food.

If you eat in a deficit now, and try to lose fat, you could miss out on some serious gains while your body is still growing.

Every time I see a teenager who doesn't want to eat much I try to convince them otherwise, because that's what I did and you don't want to go down that road my friend.

Also, your fats are too low in my opinion (which has to do with your low caloric intake as well).

I would suggest you follow this caloric calculation to start with...

Moderate Exercise - Lean Muscle Gain

• Calories: 2999
• Protein: 191g
• Fats: 57g
• Carbs: 430g
  
  You said carbs seemed awfully high, and you're right. If you have watched the video on the @mealplan page, you'll know we can just tweak your macros to compensate :)
  
  So, aim for 3000, but maybe try these macros...
  
  Protein: 250g (1000 Calories)
  Carbs: 270g (1080 Calories)
  Fat: 100g (900 Calories)
  Total Calories: 2980
  
  Do some HIIT cardio, 2-4 times a week, and maybe some circuit training to keep fat gain to a minimum.
  
  Thoughts??
  
  Jordan

I haven't grown for a few years much now maybe about 2 inches but no more. And my main goal ois to get a ncie body for next year and befoer I go to university. Honestly I feel to lose weight 3000 claories is too high but after I lose fat and when i start building lean muscle I'll look into that more and maybe then will be having 3000 calories or just under then to make lean gains.