Hello ! I’m 17 years old, almost 18. I weigh 98 kilos , 216 lbs ; 6 ft 2 (189 cm). I workout for 3-4 days a week. My bodyfat is around 22-24%. I’m a big guy compared to most people that I know. My goal is to lose weight, to get down in size and be shredded. My goal physique is Creed(Michael B Jordan), Greg Plitt or Brad Pitt. What do you think guys? How can I make it possible? I started counting my calories. What program do you recommend for me and please tell me the best plan for me to lose a lot of fat ( I think 20 kilos will be great) and get to 10% bodyfat ?
the theory is simple; the execution is hard.
You basically want to be a bodybuilder, so train like a bodybuilder and eat like a bodybuilder.
General rules would be:
-1g of protein per lb of your bodyweight. Seeing as you’re overweight though you don’t need quite so much. 180-200g a day would be fine.
-Ditch the shit carbs. Rice and potatoes and nothing else. Seeing as you’re trying to lose weight I’d keep carbs to 100g or less a day.
-Make up the rest of your daily calories from fat. Acceptable sources are animal fats, olives, coconut oil and avocado.
Those rules should get you started. There’s always a bit of individual variation in how people respond to a diet so you need to reassess every now and then and change things. This is all part of it so keep track of things like your waist measurement. If your weight doesn’t change (or even increases) but your waist is shrinking then it’s all good. Try not to get too hung up on scale weight; it’s just one metric by which you can measure progress, not the only one.
As for your routine, there will be chumps who will ignore your bodybuilding goal and recommend you do Starting Strength or some other such boring nonsense. Not for you, my boy. Train like a bodybuilder. That’s 3-5 sets of 3-5 exercises per bodypart, hitting each bodypart once or twice a week. Split it up any way you like (a bodypart or two a day, perhaps; all your pushing muscles, etc.) but don’t neglect your legs or your back.
And have fun! It’s a lifelong pursuit so learning to enjoy the journey is important to keeping on track.
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I’m going to echo Yogi here. His diet advice is pretty spot on. Ditto with training. If you can find a bodybuilding program that does incorporate a little strength work that’s great but if a certain look is all you want strength isn’t going to be a major concern.
Nope. It should be one of the highest concerns, just not revolving around technical proficiency in a few selected exercises while adjusting leverages and ROM to move the most weight. Progressive resistance is still key to muscle growth. People generally fail on bro splits because they do not take this into account.
Its not going to happen over night, rotate through proven programs over the course of the year…
https://www.t-nation.com/training/yearly-strength-plan
What, exactly, did you eat yesterday? (The actual food, not just the numbers)
I don’t write down what I ate 6 days ago, but I can write what I ate yesterday :
9:00 am : 3 eggs omelette + 50 g cheese + 2 slices of salami(between 30-50 grams)
2:00 PM : 300 g apples + 50 g oatmeals + 10 g flaxseeds + 45 g peanuts
8:30 PM : 100 polenta + 60 g steak meat + 90 g chicken meat + 10 g garlic
I count calories superficial to assure myself that I’m on a caloric deficit.
I can’t eat 180-200 g of protein a day. What happen if I get just 100 g of protein per day and the remaining from fats and carbs ?
PS: I went down to 96 kgs(210 lbs)
Read every article on nutrition on this site.
What you posted looks like one meal. And salami?
Invest your time in the proper training and get your nutrition advise from someone that knows nutrition not forum experts. Free advice on training and meal plans won’t get you what you need. You want to play, you will have to pay.
Add green veg liberally. Cut out/back the apples and up the oatmeal
100 grams of protein will mean you’re getting mediocre muscle gains and recovery.
-Add a shake like metabolic drive to breakfast
Bullshit. Complete, bullshit.
OP: you know Greg Plitt was way more muscular than either of those other 2 guys? And was very likely using drugs? He had a fantastic physique; it would take a very long time to get near that level, if even possible. Natural… probably not gonna happen.
Sorry, but I’m going to have to disagree with some of the advice given thus far. Eating just rice and potatoes as a carb source? There is no rhyme or reason to that. I’m going to be blunt. This whole fitness thing is A LOT simpler than people make it out to be. If you adhere to some of the most basic principals and nothing else you will be primed to progress a long way!
If your primary goal is to lose weight then you need to be in a caloric deficit. You need to burn more calories than what you consume. How you achieve this isn’t as important. However, use a little common sense. Don’t take it to an extreme and eat nothing but cupcakes thinking you’re ok if you still stay in a deficit. Granted, you would still lose weight but I’m banking it’s not the most ideal way from a physiological point of view. With that said, don’t fall pray to the idea that you need to eliminate certain foods and be stuck with just rice and potatoes for carbs. Train hard and maintain enough of an average weekly deficit to lose weight at a moderate weight. Continue until your body fat level is where you would like.
Remember, macronutrient ratios, food selections, and anything else means absolutely nothing regarding fat loss unless you are in a caloric deficit.
The rhyme or reason is that we’re dealing with a 17-year old kid trying to lose fat when he hasn’t developed simple training nutrition habits. IIFYM is hip and in style now, but the straight-forward approach Yogi laid out in the first reply, however barebones it is, sets the stage for a foundation that can be worked with and adjusted later on.
After the kid has built that base and learned how to apply the “rules” or fundamentals, then he can think about experimenting with IIFYM-type flexible dieting. I’m not one to say younger kids need to eat like competitive bodybuilders with an ascetic diet, by any means, but… he’s a fat kid trying to get in shape. Sticking to rice and potatoes will do more for him in the long run (both in diet and in general self-discipline) than learning how many Frosted Flakes are in a serving.
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[quote=“spike12, post:7, topic:213781”]
I can’t eat 180-200 g of protein a day.[/quote]
Why not? Protein sources can be pretty inexpensive.
At best, you’ll run the risk of taking in too many carbs/fat, which can make fat loss difficult. At worst, you’ll run the risk of not providing enough nutrients to build muscle or recover from training. As a 200+ pound teenager, your body wants, needs, and will use protein. That’s why it should be the biggest chunk of each meal, every time you eat.
That day’s diet you listed is tiny. I didn’t run the full numbers, but I’d be surprised if it was barely over 1,000 calories. That’s freaking insane. A good rule of thumb is to take in no less than bodyweightx10 calories, at the bare minimum, even when trying to drop fat. Taking in too few calories is potentially worse than taking in too many when you’re trying to drop fat, because your body will freak out and shut down fat loss.
Your logic is sound and I would have preferred that it accompanied Yogi’s original post. Without that explanation, my concern is that Spike12 would attribute his upcoming weight loss success strictly to the very limited food sources laid out in that post as opposed to the main underlining reason. Afterwards, it would be very difficult to convince him to go against the “rice and potatoes” mentality. I 100% agree, as a 17 year old kid he needs to establish consistency and a bare bones understanding of the basics first. Just need to make sure that he firmly understands why he succeeds.
Exactamundo
You’d think the reasoning would be obvious
With all of the horrible nutritional information floating around the fitness industry these days it’s not always obvious…especially for newcomers. I like people to fully understand why they succeed with diets. If spike12 took the advice verbatim then I suspect he wouldn’t fully understand.
I will say this, I fully commend and appreciate your advice about keeping it fun! That advice is sometimes ignored and one of the most important pieces of succeeding.
No I understand where you’re coming from, maybe I should’ve gone into a little more of the “why” and not just the how. My plan was just to give him a framework of guidelines he could use to get started today. I know that there’s not necessarily a need to blindly stick to certain foods, but the guidelines were more about what not to eat (for example, sticking to rice and potatoes automatically excludes all the processed shite that tends to make people fat in the first place).
But I do think you need to give the OP more credit. Just because he receives a diet plan which says to stick to certain foods, doesn’t necessarily mean he’ll develop some sort of neurosis over them. Everyone’s diet and exercise knowledge evolves; he just needed a starting point.
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