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Cundosbod
04-12-2012, 10:24 AM
Hey guys well I'm trying to get down to 9.5% body fat I'm at 17% right now I'm 15 years old I love to work out I weigh 167lbs I have a work out plan Monday- Friday I work out 3 times a week at the least I don't wind cardio please give me any tips exercises nutrition plans/ diets

thecityalive
04-12-2012, 11:34 AM
You will most likely have to make changes in your diet to see those numbers. Take your caloric intake and start making cuts. I'm not saying change your actual food choice, but basically, eat less. Weight loss comes from a caloric deficit.

I'm sure people will have many tricks of the trade when it comes to cutting, but first make note of how much you are eating on a daily basis.


Also, shouldn't this be in the Diet/nutrition forum?

r2473
04-12-2012, 01:24 PM
Hey guys well I'm trying to get down to 9.5% body fat

I know how to get down to 9.7% bodyfat, but I can't really help you achieve your goal. Sorry.

theBarzeen
04-12-2012, 06:18 PM
I cut to around 10% back when I was single and cared how I look.....

it took 6 months of eating chicken breast and broccoli..... salad, veggies, some beef, lots of egg whites. No rice, potatoes, bread, etc.... no cheat meals, NOTHING. While hitting high intensity, fast paced weights. Very little actual cardio.


Here's the big thing though...... I made that cut from 265ish down to 210ish. At 210 I still carried a lot of muscle.
If you are 165ish and want to cut you'll just wind up looking like skeletor. There's nothing impressive about 140lbs of skin and bones.

At 15 years old I'd focus on creating a solid foundation. Spend a few years building up some muscle so that when you go to cut for whatever reason, there's something there.

Travis Bell
04-12-2012, 06:33 PM
Barzeen nailed it.

RhodeHouse
04-13-2012, 11:45 PM
Yeah dude, at 15 years old, the LAST thing you should give a shit about is being scrawny and weak. Build yourself into a man by getting big and strong. People go to the circus to see the elephants, not the mice.

Butcher
04-14-2012, 08:55 AM
Here is some simple math for you to consider.
At 167 pounds bodyweight and 19% bodyfat you have 135 pounds of lean body mass (LBM) and 32 pounds of fat. (numbers rounded for simplicity.
If you gain 20 pounds and without gaining or losing any fat that additional 20 pounds of LBM will drop your bodyfat % to 17.
A tad more realistic, if you gain 20 pound consisting of 4 pounds of fat and 16 pounds of LBM you will maintain your current bodyfat %.
http://www.leighpeele.com/body-fat-pictures-and-percentages
Scroll down this for an image of two people who both have the same bodyfat percentage but have drastically different muscle mass.

Your goals are your goals and your decision has no impact on my life but maybe this will help you make a more informed decision. Plus consider that at this point in life you likely will have the easiest time adding muscle assuming you make appropriate choices.

Jonathan E
04-14-2012, 03:21 PM
Here is some simple math for you to consider.
At 167 pounds bodyweight and 19% bodyfat you have 135 pounds of lean body mass (LBM) and 32 pounds of fat. (numbers rounded for simplicity.
If you gain 20 pounds and without gaining or losing any fat that additional 20 pounds of LBM will drop your bodyfat % to 17.
A tad more realistic, if you gain 20 pound consisting of 4 pounds of fat and 16 pounds of LBM you will maintain your current bodyfat %.
http://www.leighpeele.com/body-fat-pictures-and-percentages
Scroll down this for an image of two people who both have the same bodyfat percentage but have drastically different muscle mass.

Your goals are your goals and your decision has no impact on my life but maybe this will help you make a more informed decision. Plus consider that at this point in life you likely will have the easiest time adding muscle assuming you make appropriate choices.

Really liked that link.

theBarzeen
04-15-2012, 04:38 PM
Great link Butcher.... hit the nail on the head.

Harnold
04-16-2012, 10:16 AM
that's a great post butcher!