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Cutting at 17

I want to lose weight because I have a high bf%

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: markuf

My body fat is around 23% but recently I started cutting and increased my protein to 165g and carbs to 135g, and fat to 38g (which is equivalent to around 1500 cals). 

I want to cut to 15% body fat but I’ve been advised not to start cutting since I’m 17. I’ve been hitting the gym for like 3-4 years now, and usually bulked for the majority of that time (I weighed like 165ib, now I weigh 150ib). I haven’t grown in height for years now, so I don’t think I’ll stunt my growth if I cut.
I’m prepared to lose muscle mass and willing to spend the time needed to regain it. The reason why I want to start cutting is because I’m not happy with my body fat on my abdomen, lower back and chest. I included pictures of me flexed and rested (face removed for privacy).

@markuf Hey man!


You probably can afford to cut a little bit. Your protein looks good in terms of your macros, but your overall calories seem very low. I punched your numbers into the @mealplan calculator (guessed your height at 5'9) and it comes out as:


BMR At Rest: 1695 Calories

BMR In Motion: 2628 Calories


So you're eating LESS than you need on days you don't even train. If you're still training, you need more calories my friend. A cut is fine, but your calories are lower than they should be right now.


Increase fats in-particular and get yourself more up to 2000 - 2200 calories!

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Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: markuf

I'm 5'8 but your estimation was pretty accurate, that's cool! 


If BMR at Rest means that I don't do anything besides watch Netflix all day, does BMR in motion refer to if I'm a guy that takes walks, likes to get up all the time to move around or does it mean I exercise? I guess I'll eat a bit more instead. I burn 300-500 calories 4-6 times a week (depending on what cardio equipment I use). Would 144g carbs, 44g fat, 180g protein (1700 calories) be good enough? 


Also, apparently I read somewhere that I should be eating the same everyday regardless of if I exercise or not, I'm assuming that's just BS? 


Thank you for your response!

@markuf BMR In Motion refers to exercise generally - can be cardio or resistance training.


I'd suggest aiming for something more like 150g carbs, 75g fat, 185g protein (2015 calories). Remember you're better off eating as many calories as possible while still losing weight, so you have more room to reduce calories later if needed. And again, this shouldn't be a big cut for you at only 17 years old. Should be very, very minimal.


If you're cutting, I would just say you could lower carbs on days you're not training.

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Bakagan
Bakagan g Lucey Baggio
11 Post(s)
11 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2020
Posted

Afternoon,

I wouldn't typically recommend a 'cut' because it would be a drastic change what you eat. I always have had the problem of not eating the right things and wanting to lose weight but never the discipline to cut. Basically, walk on the treadmill and get your heart rate up to ~115BPM for 20 - 40 minutes for a cardio workout. Totally agree that mindset and routine matter more than quick fixes. But I’ll admit, having something to look forward to on match days helps me stay on track — even just checking odds or placing a small bet keeps me engaged. I’ve been using this app for linebet kenya. It’s simple, works well on mobile, and adds a bit of fun around the weekly training schedule. Balance is everything, right?

Clean up your eating habits and step up the cardio a little bit and your lifts a few notches and you'll be able to see some good results.

I hope this could help.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Bakagan

Afternoon,

I wouldn't typically recommend a 'cut' because it would be a drastic change what you eat. I always have had the problem of not eating the right things and wanting to lose weight but never the discipline to cut. Basically, walk on the treadmill and get your heart rate up to ~115BPM for 20 - 40 minutes for a cardio workout. Totally agree that mindset and routine matter more than quick fixes. But I’ll admit, having something to look forward to on match days helps me stay on track — even just checking odds or placing a small bet keeps me engaged. I’ve been using this app for linebet kenya. It’s simple, works well on mobile, and adds a bit of fun around the weekly training schedule. Balance is everything, right?

Clean up your eating habits and step up the cardio a little bit and your lifts a few notches and you'll be able to see some good results.

I hope this could help.

@Bakagan Hey man!

This is good advice for sure! But keep in mind that if you are losing weight, you are in a calorie deficit. Which means you are 'cutting'. It's just a different name that means the same thing. Doing some added cardio to burn more calories is absolutely an awesome idea! But that cardio is going to put your body in a calorie deficit. Hence why someone will lose weight :-D

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
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