T Nation

My Goals And Plans

This title is all I could come up with. I have started my training and have a few questions. Right now I am 5? 6? closer to 5? 7? at about 137 pounds (15-16% body fat). Over the past three or for weeks I have been dead lifting, benching, and squatting with other pulling exercises. I always see people on this forum say that beginners can lose fat and gain muscle at the same time. By spring, I want to be around 150 pounds at 10% body fat. If I could get some pointers on how to achieve this that would be great.

I no that I should be eating around 200 grams of protein a day and clean-cut foods. What are some foods that I could get to help my progress and be specific about vegetables because I am not very familiar with the majority of them. Basic protein sources and carb sources would also be helpful.

Currently I can deadlift 140 pounds for about 5 or 6 reps. I can bench around 90 for 5. I have made great progress in my deadlifts from week one to week 3 but am not happy with my bench. My goals are that by next fall at this time I can deadlift 230, bench 170, squat 200, and weight 160-170 at 10% body fat.

read this.

7 Habits of highly effective nutritional programs.


By the way I am a freshmen in high school

Here you go have fun reading and educating your self more where these came from.

7 Habit

Foods That Make You Look Good Nekid
The Carbohydrate Roundtable, Part 1&2

Fat Roundtable I&II

Solving the Post W/O Puzzle 1&2

Veggies. Get a new one at least one and try it every week variaty is the spice of life. Oh and get spices tons and start experimenting.

Protein anything that walks, swims, fly’s, breaths, makes noise, etc under its own power will work or things that come from said beings. Like Milk, eggs.

Be consistant keep reading keep training dont over analyze put in hard work above all. Have fun and grow,


[quote]Phill wrote:
Oh and get spices tons and start experimenting.[/quote]

This one is probably more important than most people realize. Spices can make the difference between monotony and really tasty food.

Get Gourmet Nutrition by John Berardi. I use this cookbook 3-4 times a week, and haven’t had anything I didn’t like yet. His Peruvian chicken recipe is awesome, and easy to make. The book will definitely introduce you to some veggies if you aren’t familiar with them.

Learn to cook. Cooking healthy food isn’t difficult if you know how to do the basics. Many meals in Gourmet Nutrition can be done with just a skillet or a Crock Pot. Since you’re in high school, your parent(s) may do the cooking for you, but if they don’t make healthy food then you need to make your own sometimes. Think about taking a cooking class if your school offers it.