3 months to reach my goal..

Hey. Im Strick. Im 16 years old, 5'9, 179 lbs, roughly 15-18% body fat (not entirely sure, I did it at home, so I dont know that I got all the measurements exactly correct).

Yeah.. well, Florida is coming up in roughly 3 months, or 3 1/2.. Fall Break. Anyways, Im shooting for losing about 24 lbs, 4-5% body fat. Im starting a high-protein diet, and hopefully intake around 1400-1600 calories tops per day, for three months!

About a 5 months ago, I started the P90X program, and completed it (didn't do the diet, im 16 and I can't cook, so that was nearly impossible). I lost about 30ish lbs (started at 202, ended at 170ish). It got extremely repetitive, so I didnt do a second round of it, and ive been going to the gym. I also gained 9lbs since I stopped, but im pretty sure a good chunk of it was muscle cause ive noticed a huge increase in my arms and legs.

Im shooting for lifting 4 times a week, with cardio plus my every day sports and stuff (i swim, basketball, boxing, etc.) and on the off days Ill also run cardio, I like to run a lot.

Heres, in a nut shell, what my schedule will be like -

Day One - Chest, Biceps
Day Two - Shoulders, Triceps
Day Three - Back
Day Four - Legs, Abs

As for my diet, like I said, 1400-1600 calories of nutritional food, high protein, no fast food, cokes, sugary beverages, etc. Clean diet. 4-6 meals per day.

I do have one weird thing though.. right now I have love handles, and my lower stomach has noticeable fat, however I can see two abs in my upper stomach, and pecs are forming.. Do you think that in 3 months I could shed a majority of my excess fat and/or love handles? My goal is 150-155 lbs which is a drop of 25-30 more lbs, which is approximately 2 or 3 lbs per week.

I'd appreciate some good workouts to do, or maybe some good types of foods to eat!

Suggestions?

Thanks,
Strick.

More calories. You're gonna go into starvation mode on 1600/day.

Absolutely.

I'd suggest you could reduce Carbs in your diet, and increase Fat sources, but you'd have to increase with ones that don't have Carbs, like Oils, possibly Seeds and also Nuts, but not Cashews as they're Carb carriers.

So avoid things like Peanuts, Cashews, Avocado, Flax and Soy in that instance if you did this.

The reduced Carbs would increase Fat Metabolising for energy, and promote hopefully more Fat losses.

Your Fat % is a bit too low to expect. I would consider it possibly a bit unhealthy to keep 4-5% in the long-term, I'd aim more for around 8%, to be on the safe side.

Also you'd need to increase calories, whilst cutting Carbs, but not too low. I'd go no lower than 30g Carbs per meal, so you might find increase Protein might need to be the case, rather than just trying to have more calories and then just ramping the Fats up big time, as a small cut in Carbs could total around 200-300 calories a day.

If you could be eating about 800-1,000 calories a day, more than you currently do, then, just having well over 1,000 additional Fat calories, accounting for the Fat losses, wouldn't be adivsable, you'd be better increasing Protein quite a bit as well.

This would be to replace the Carb calories, to keep them at the level they're at now, then more Protein, for around 1/2 the extra calories you would be getting, and fat being the rest.

I would however increase calories, at around 300 a day, 50 a meal approximately, once you've worked out how to alter your current ratios, to allow for less Carbs, and more Protein.

Then begin the 300 calorie a day increase from more Protein and Fat. I'd give this increase about a week or two, so the Metabolism gets used to it, then do it again, and a third time, until you're around 800-1,000 calories over your current total.

Hopefully that makes sense.

Absolutely.

I'd suggest you could reduce Carbs in your diet, and increase Fat sources, but you'd have to increase with ones that don't have Carbs, like Oils, possibly Seeds and also Nuts, but not Cashews as they're Carb carriers.

So avoid things like Peanuts, Cashews, Avocado, Flax and Soy in that instance if you did this.

The reduced Carbs would increase Fat Metabolising for energy, and promote hopefully more Fat losses.

Your Fat % is a bit too low to expect. I would consider it possibly a bit unhealthy to keep 4-5% in the long-term, I'd aim more for around 8%, to be on the safe side.

Also you'd need to increase calories, whilst cutting Carbs, but not too low. I'd go no lower than 30g Carbs per meal, so you might find increase Protein might need to be the case, rather than just trying to have more calories and then just ramping the Fats up big time, as a small cut in Carbs could total around 200-300 calories a day.

If you could be eating about 800-1,000 calories a day, more than you currently do, then, just having well over 1,000 additional Fat calories, accounting for the Fat losses, wouldn't be adivsable, you'd be better increasing Protein quite a bit as well.

This would be to replace the Carb calories, to keep them at the level they're at now, then more Protein, for around 1/2 the extra calories you would be getting, and fat being the rest.

I would however increase calories, at around 300 a day, 50 a meal approximately, once you've worked out how to alter your current ratios, to allow for less Carbs, and more Protein.

Then begin the 300 calorie a day increase from more Protein and Fat. I'd give this increase about a week or two, so the Metabolism gets used to it, then do it again, and a third time, until you're around 800-1,000 calories over your current total.

Hopefully that makes sense.

Yeah, makes sense. I meant to cut 4-5% more body fat, like go down to 11%-14% in total. Haha. Yeah, but I always never try to eat more than 2000 calories, and its been like that for a few months, I dont feel starved or anything..

But I do get what your saying and im gonna give it a shot!

It's not a general feeling, it's just your body's reaction to it. Just make sure you have enough energy to do what you need to do!