DIET for GAINING MUSCLE and LOSING FAT?

Question

I'm 16 years old and my goal is to lose fat and gain muscle.

I know what exercises to do already (intervals, weights, all that stuff), but I don't know how to control my diet.

To gain muscle and lose fat do I eat more than usual or less than usual? Or do I just eat a lot but extremely healthy? Or eat less and extremely healthy? I won't have time to count calories so is eating to until I fill full a good measurement?

How to I control my diet so I can gain muscle, lose fat, and still maintain height growth cause I'm still 16.

I have much fat to lose (reduce body fat % by 15%) and much muscle to gain.

Any advice would be great!

Answer 1

Bigger breakfast, less junk food, less sugar, more natural foods.

Don't get munchies. eat three square meals (maybe one desert) and perhaps one healthy snack (like fruit or yogurt). No chips or munchies food though.

Answer 2

Check out Bob Greene's Diet on the Oprah Site!
The Bob Greene Diet
www.TheBestLife.com - you can track your wieght loss! cool!
Try the Diet Oprah Trusts: The Bob Greene Diet.
he has a quick start no nonsense healthy rapid wieght loss program!
www.oprah.com
**Be safe, consider your choices, and eat lean, think thin, act thin, and eat healthful food, and eat little meals often!!! it works!

also Dr. Phil has some diet for teens! www.drphil.com
worth looking at!

Low Carbs
High Protien
lot's of fruits and vegetables
Healthy Carbs --meaning whole grains
Small Meals, every 2-3 hours.

Egg whites are an excellent source of protien, the yolk has all the fat. an egg has 80 calories, the white only has 10 calories and all the protien!

Read the labels on your food before you eat it,
It won't take much time at all!
AND you will learn something new and useful!
*it lists the calories and the fat content
If the fat contents is more than 1/3 or the calories DON'T EAT IT!

Lay off of all sugars, and no butter or margerine, and Dairy Fats.
Change to non-fat milk instead of whole milk or 1% not 2%
No fried food!!!!
NO fast Food
No pizza

Eat lean meats, Chicken, (grilled or sautee'd or boiled)
Tuna Fish packed in water not oil.

Use Protien drinks and protien bars for your snacks.
I like balance bars.

Drink your water, and If you are really active and throw off a lot of
sweat Drink something Like Gatoraide.

Be sure you talk to your Coach, or P.E. teacher, or Doctor.

I know that if you have A LOT of body fat to lose,
then just by cutting out junk food, mac and cheese, take out food,
lowering your intake of carbs (bread) and eat lean meat
add 6-8 fruits and vegetables to your diet as well.
No butter, No fats! NO ICE CREAM!!!

Don't starve yourself.
It's really proven that having 3-4 regular meals.
Eatting breakfast, snack, lunch, a snack at 4 and dinner/Supper and another snack... you trick your body into burning more fuel!

Good luck, be safe.
Don't be crazy and throw off you electrolites and mess up your heart.

Do keep in salt, with your exercise you will need it.

gOOD Luck.

Remember you only have 1 body, treat it well.
you will soon be a lean machine!

**See a doctor if you have any health problems***

Answer 3

You can put on muscle and lose fat at the same time. In fact, adding muscle will assist in the fat reduction process. The more lean muscle you gain, the higher your metabolism or the rate at which your body burns calories while resting. Combining both cardio and resistance training will not only help you reach your goal of body fat reduction, it will be the building block of a healthy lifestyle change!

There is a Men's Health book called "The Hard-Body Plan" (ISBN 1-57954-424-x. It is a great reference and worth looking into if you can still find it around. Good Luck !!!

Answer 4

Build Ripped Muscle Fast

Answer 5

Not going to have much luck trying to bulk up and lose fat at the same time....as one involves eating more than your usual day and the other involves eating less

a good way to go would be doing a search on the following diets....both of which are very effective at bulking

T-Dawg2.0
Anabollic Diet

Answer 6

Read the E-Book called Burn the Fat, Feed the Muscle. It's written by a bodybuilder, and it's been rated as the best Health E-Book in the world on numerous websites.

Answer 7

Did you used Muscle Gaining Secrets method. Proceed to on this site : http://Ebook.MuscleGainWay.com . It could truly instruct people!

Answer 8

SEE DIETITIAN
YOU CON JOIN GYM.........


DIET:-
EAT MORE N MORE FRUITS
AVOID EATING FAST-FOOD OR IN HOTELS

Answer 9

http://choosediet.blogspot.com/