Diet Plan

[paul5150]

Hi, im fairly new here but ive been reading here for a long time.

I am 15 years old, 190 pounds, and about 5' 8''
(yes im hefty)

Heres some info about me:
-i play competitive baseball (im a soph. starting for varsity baseball)
-im trying to get in better shape throughout the season because i have a college career ahead of me in baseball)
-i work out every other day.
-i have baseball every day and sometimes 2 times a day.
-Im fairly muscular under my fat and most of my fat is in my legs, butt and a little bit in my stomach. but not like a huge belly.

So, i eat roughly 3000 calories each day.

My goal is to drop down about 10 pounds by March 20th.

How many calories should i drop?
How many protein g should i have?
How many carb g should i have?
How many fat g should i have?

I'd say im active because im very athletic and always playing sports, ive just finally decided to help my appearance because of my future in baseball.

thanks, Paul

[Paul Stagg]

At 15, don't mess with your diet. Just eliminate some junk if there is any, and your activity and hormones will take care of the rest.

[Mr. D]

10 lbs in a month is highly optomistic. You are eating 3000 cals, whats the macro breakdown (protein,carbs,fat)

Increase your activity and maybe reduce intake slightly. But as Paul said at your age, you should be able to do it.

[paul5150]

can you please tell me though how many g of protein, carbs, and fats i should eat each day? please

-paul

[Mr. D]

Whats your approximate bf%? Aim for at least 1g/lbm of protein and 0.5g/lbm of fat. After the fill the rest up with carbs,fat,protein as you like.

LBM = Body weight - body fat

[paul5150]

id say that im around 18%