hello guys, i’m bloody sick of my body fat and i want to ditch it fast.
i’m 16, i’m 5’9, and my weight alternates between 166 and 169 usually. i’ve not been tested, but if i had to guess, i’d say i’m somewhere between 20 and 22% BF. And when i gain fat, the vast majority of it concentrats around my stomach, and that’s also where most of my excess body fat is stored. i have a basic strength base, about average cardio ability, and i am very flexible. My resting metabolic rate is around 1800 calories a day and i am moderately active.
ok, lifestyle: for one, i live in a house with the old fashioned habits of cooking ridiculously huge meals (like 1500 to 2000 cals a meal) and offense is taken for not eating enough of the food and its not worth a family arguement over, especially since the family won’t take the 16 year old too seriously. So usually, my dinner is about 1500 cals (most nights i don’t eat all, but you all the idea). I go to a karate class once or twice a week, monday and wednesday are the nights. (my choice as to which number of nights). the class uses a crap warm up session with endurance sets to near failure of push ups and crunches.(lead instructor does insane number of reps, everyone else does as much as possible in that time frame). between warm up and training, each class prob burns between 400 and 500 calories. I don’t have the time now, but in a couple weeks, when i can start driving on my own, i’ll have time for a 30 to 45 minute training session in the morning. saturdays, like most teens and ppl in general, that’s my social day, and i work in the morning, i won’t always have time to work out. oh, and i don’t take gym class at my school, so my school day isn’t very active, not that big though, since the gym class at my school is virtually useless.
supplements: i haven’t really found anything to start supplementing yet, and most supplements i can’t quite afford right now. the only thing i could afford is the $40.00 tub of creatine probably, and maybe some whey proteins (i realize how good of deal Grow! is, but my money situation sucks that bad). the reason i can afford the creatine is because it would have so many servings in that tub.
training equipment: within the next week or two i will be getting a new bench that has incline and decline, can handle up to 310 lbs. on its rests, i can squat with it, and it will have a lat pull down tower, preacher pad, and leg developer, the tower and developer will be able to handle 130 lbs. i also have some dumbells (not sure how high i can adjust their resistance, i think with my weights i can take them around 40 or 50 each). i have one of those ab wheel things in my house, and i have a total gym in my house that has resitance bands for added resistance. i do not have a chinup/pullup bar.
ok, that’s all the factors pretty much. The hardest part is that the excessively large dinners at my house are not really negotiable. So, i need advice on how to work around that dinner, suggestions for what to eat for breakfast and lunch without starving myself. and i need a decent training protocol. i’m considering meltdown training and ian king’s awesome abs together, and maybe a tad bit of high intensity running involved with that. should i stick to one night of karate, or up it to two nights a week? and for supplements, given that i’m 16, is the creatine a good or a bad idea, and are there any ideas for cheap supplementing? and without supplementing, in what ways can i avoid overtraining? that should cover it all. i’m sorry for this long post guys but some help here would be much appreciated.