Hi everyone,
I’m a 17 year old male (5’11 180lbs currently) and have been lifting seriously for about 8 months now. I’ve made some pretty good progress I think so far (starting weight was 153lbs) and have been having fun while doing it most of all.
I’m currently at 15% body fat and have been stuck here for a bit and would like to drop to 8-10%. I’ve read a good amount of articles on this site by Berardi etc. and have been kind of confused lately with what I should do.
I was contemplating using the get shredded diet to lose that 5% fat but then I saw someone say they wouldn’t recommend it to anyone unless you’re starting around 10% body fat.
My overall goals are to gain strength and speed for grappling/boxing while also trying to achieve a lean strong physique.
My diet and routine looks like this:
(I snack on almonds throughout the day)
Calorie total: Roughly 4200
Meal 1 - 10:00am
7 eggs (4 whole, 3 whites)
1 bowl of spinach
1 flaxseed oil capsule
1 multivitamin
2 fish oil caps
Meal 2 - 1:00pm:
1 Steak
1 serving broccoli
2 fish oil caps
Meal 3 - 4:00pm:
2 Skinless Chicken breasts
1 bowl of spinach
1 fat free yogurt
2 fish oil caps
1 vitamin E cap
Meal 4 - 7:00pm:
Large bowl of Lettuce w/ roughly 12oz of chicken and carrots mixed in
2 slices swiss cheese
few glasses of fat free milk
1 fish oil cap
Meal 5 - 10:00pm
5 eggs (3 whole 2 whites)
1 bowl spinach
2 fish oil caps
1 multivitamin
Brief overview of my training routine:
Monday (Max Strength Lifting 1-4 reps, 5 exercises)
Tuesday (Sprints and Core Training)
Wednesday (Hypertrophy 8-10 reps, 6 exercises)
Thursday (Bag work and Core training)
Friday (Speed and explosiveness training)
Sat/Sunday = Rest
I feel like there is definitely something I should be changing in my diet and possibly my routine (even though I’ve been having pretty good results in performance thus far) so all critique is welcome and encouraged as I appreciate any help I can get from the more experienced.
Thanks in advance.